{"id":1806,"date":"2016-02-29T23:09:22","date_gmt":"2016-02-29T22:09:22","guid":{"rendered":"http:\/\/courir-lemonde.com\/?p=1806"},"modified":"2016-04-03T19:37:34","modified_gmt":"2016-04-03T18:37:34","slug":"entrainement-mars-2016","status":"publish","type":"post","link":"https:\/\/courir-lemonde.com\/index.php\/2016\/02\/29\/entrainement-mars-2016\/","title":{"rendered":"Entrainement mars 2016"},"content":{"rendered":"<p><a href=\"http:\/\/courir-lemonde.com\/wp-content\/uploads\/2016\/02\/10364134_10204163750193179_2103631162583335811_n.jpg\" rel=\"attachment wp-att-1808\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1808\" src=\"http:\/\/courir-lemonde.com\/wp-content\/uploads\/2016\/02\/10364134_10204163750193179_2103631162583335811_n.jpg\" alt=\"10364134_10204163750193179_2103631162583335811_n\" width=\"500\" height=\"377\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>Courant mars, je me rendrai au Luxembourg, o\u00f9 je retrouverai mon acolyte sportif Charly (photo perso)<\/em><\/p>\n<p style=\"text-align: justify;\"><i>Mars sera synonyme de retour \u00e0 la comp\u00e9tition apr\u00e8s quatre mois d&rsquo;entrainement intense. En novembre dernier, j&rsquo;avais sign\u00e9 un probant r\u00e9sultat sur le semi-marathon de la Vir\u00e9e des Puces en am\u00e9liorant mon record sur la distance de plus de trois minutes (1h21&rsquo;57). Pour mon retour aux affaires, je participerai notamment au trail du Cap-Sizun Pointe du Raz (14 km) puis quelques jours plus tard \u00e0 la Postlaf (10 km) au Luxembourg en compagnie de Charly. J&rsquo;esp\u00e8re signer un bon classement sur le trail du Cap-Sizun Pointe du Raz et descendre sous les 38&prime; sur 10 kilom\u00e8tres au Luxembourg.\u00a0<\/i><!--more--><\/p>\n<p style=\"text-align: center;\"><em><strong>Semaine 9\u00a0<\/strong><\/em><\/p>\n<p style=\"text-align: center;\">Lundi 29\/02 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #339966;\">Vtt (45 km, endurance\/d\u00e9crassage)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #339966;\">En solo pour me rendre \u00e0 Nantes, sortie \u00e0 v\u00e9lo sous un beau soleil. Quelques rallonges. Parcours globalement roulant. Allure plut\u00f4t soutenue notamment sur le retour. Environ 2h15 d&rsquo;effort.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #999999;\">Renforcement musculaire (abdos, pompes, squats, bras)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #999999;\">S\u00e9ance de body-art tr\u00e8s riche en pompes, burpees et en squats. Quelques abdos \u00e9galement. Avec Aur\u00e9lien.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Mercredi 02\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing, 45 min)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">En solo, footing de 45&prime; dans Carquefou. Allure r\u00e9guli\u00e8re autour des 11\/12 km\/h. Sensations plut\u00f4t correctes.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Jeudi 03\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing, 35 min)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Avec Tom, petit footing carquefolien \u00e0 allure mod\u00e9r\u00e9e. Bonnes sensations.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #999999;\">Renforcement musculaire (abdos, pompes, squats, bras)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #999999;\">Bonne s\u00e9ance de Body-Art avec Aur\u00e9lien pour les deux ans du concept. Sympathique et sportif comme d&rsquo;habitude !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Dimanche 06\/03 :<\/p>\n<p style=\"text-align: center;\"><strong>Trail du Cap-Sizun Pointe du Raz (14 km) &#8211; 3 \u00e8me sur 344 (1h06&rsquo;02)\u00a0<\/strong><\/p>\n<p style=\"text-align: center;\"><em><strong>Semaine 10\u00a0<\/strong><\/em><\/p>\n<p style=\"text-align: center;\">Mardi 08\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing\/d\u00e9crassage, 30 min)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Avec Tom, petit footing d\u00e9crassage de 30&prime; \u00e0 une allure mod\u00e9r\u00e9e. Sensations plut\u00f4t correctes signe que je r\u00e9cup\u00e8re plut\u00f4t bien du trail du Cap Sizun &#8211; la Pointe du Raz.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #999999;\">Renforcement musculaire (abdos, pompes, squats, bras)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #999999;\">Avec Aur\u00e9lien et Mikael, s\u00e9ance de body-art relativement soft. Abdos, pompes et squats.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Dimanche 13\/03 :<\/p>\n<p style=\"text-align: center;\"><strong>Postlaf Luxembourg (10 km)<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 11<\/strong><\/p>\n<p style=\"text-align: center;\">Mardi 15\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing\/d\u00e9crassage, 45 min)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Avec Charly et quelques coll\u00e8gues de travail, footing dans le cadre tr\u00e8s bois\u00e9 du Kockelscheuer au Luxembourg. 40&prime; \u00e0 12 km\/h environ. Un peu rapide pour un d\u00e9crassage. Jambes fatigu\u00e9es et mollets tr\u00e8s lourds.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Vendredi 18\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #999999;\">Renforcement musculaire (abdos, bras, pompes, squats)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #999999;\">S\u00e9ance de body-art matinale en compagnie d&rsquo;Aur\u00e9lien et de Ga\u00e9tan \u00e0 la butte Ste Anne. En difficult\u00e9 sur les tractions, correct sur les abdos et \u00e0 mon avantage dans les marches de la butte la plus c\u00e9l\u00e8bre de Nantes.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing, 30 min)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Pour aller et revenir du body art, allure footing tranquille durant 30&prime; environ. Grand soleil !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Samedi 19\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing, 55 min)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Avec Elisa, footing de 55&prime; entre Basse Goulaine et St Sebastien. Allure tr\u00e8s correcte autour des 11 km\/h.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Dimanche 20\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #339966;\">Cyclisme (22 km, endurance\/d\u00e9crassage)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #339966;\">Sortie cycliste tranquille avec Nicolas sous le soleil. 22 kilom\u00e8tres effectu\u00e9 en 1h05. Parcours comportant quelques petites c\u00f4tes. L&rsquo;arriv\u00e9e du printemps devrait marquer le retour de bonnes sorties\u00a0\u00e0 v\u00e9lo. Affaire \u00e0 suivre !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 12\u00a0<\/strong><\/p>\n<p style=\"text-align: center;\">Lundi 21\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #999999;\">Renforcement musculaire (pompes, abdos, bras, squats)<\/span><\/p>\n<p style=\"text-align: center;\">Mercredi 23\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #999999;\">Renforcement musculaire (pompes, abdos, bras, squats)<\/span><\/p>\n<p style=\"text-align: center;\">Dimanche 27\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing, 50 min)<br \/>\n<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Avec Elisa, footing de reprise avec une semaine de coupure pour recharger les batteries avant d&rsquo;attaquer la pr\u00e9paration pour le marathon de Copenhague. Au total 8,5 km en 50&prime;. 6*1&rsquo;\/1&prime; allure marathon en cours de s\u00e9ance. Sensations convenables. Belle performance d&rsquo;Elisa !<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 13<\/strong><\/p>\n<p style=\"text-align: center;\">Lundi 28\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #999999;\">Renforcement musculaire (abdos, bras, pompes, squats)<\/span><\/p>\n<p style=\"text-align: center;\">Mardi\u00a029\/03 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing, 50 min)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Avec mon acolyte g\u00e9ographe Fran\u00e7ois, footing de 50&prime; au total sur les bords de l&rsquo;Erdre. Allure correcte autour des 11,5\/12 km\/h.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Dimanche\u00a003\/04 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing\/fractionn\u00e9, 1h00)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">En solo, s\u00e9ance de reprise en vue du marathon de Copenhague. Apr\u00e8s 25&prime; d&rsquo;\u00e9chauffement, j&rsquo;ai fait 2*5*1&rsquo;\/30 secondes. 2&rsquo;30 de r\u00e9cup\u00e9ration entre les deux blocs. Retour au calme sur une quinzaine de minutes. De bonnes sensations dans l&rsquo;ensemble. Allure correcte autour des 16\/18 km\/h sur les acc\u00e9l\u00e9rations.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Courant mars, je me rendrai au Luxembourg, o\u00f9 je retrouverai mon acolyte sportif Charly (photo perso) Mars sera synonyme de retour \u00e0 la comp\u00e9tition apr\u00e8s quatre mois d&rsquo;entrainement intense. En novembre dernier, j&rsquo;avais sign\u00e9 un probant r\u00e9sultat sur le semi-marathon &hellip; <a href=\"https:\/\/courir-lemonde.com\/index.php\/2016\/02\/29\/entrainement-mars-2016\/\">Continuer la lecture <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19],"tags":[112],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Entrainement mars 2016 - Courir Le Monde<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/courir-lemonde.com\/index.php\/2016\/02\/29\/entrainement-mars-2016\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entrainement mars 2016 - Courir Le Monde\" \/>\n<meta property=\"og:description\" content=\"Courant mars, je me rendrai au Luxembourg, o\u00f9 je retrouverai mon acolyte sportif Charly (photo perso) Mars sera synonyme de retour \u00e0 la comp\u00e9tition apr\u00e8s quatre mois d&rsquo;entrainement intense. En novembre dernier, j&rsquo;avais sign\u00e9 un probant r\u00e9sultat sur le semi-marathon &hellip; Continuer la lecture &rarr;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/courir-lemonde.com\/index.php\/2016\/02\/29\/entrainement-mars-2016\/\" \/>\n<meta property=\"og:site_name\" content=\"Courir Le Monde\" \/>\n<meta property=\"article:published_time\" content=\"2016-02-29T22:09:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-03T18:37:34+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/courir-lemonde.com\/wp-content\/uploads\/2016\/02\/10364134_10204163750193179_2103631162583335811_n.jpg\" \/>\n<meta name=\"author\" content=\"Chap44\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Chap44\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/courir-lemonde.com\/index.php\/2016\/02\/29\/entrainement-mars-2016\/\",\"url\":\"https:\/\/courir-lemonde.com\/index.php\/2016\/02\/29\/entrainement-mars-2016\/\",\"name\":\"Entrainement mars 2016 - Courir Le Monde\",\"isPartOf\":{\"@id\":\"https:\/\/courir-lemonde.com\/#website\"},\"datePublished\":\"2016-02-29T22:09:22+00:00\",\"dateModified\":\"2016-04-03T18:37:34+00:00\",\"author\":{\"@id\":\"https:\/\/courir-lemonde.com\/#\/schema\/person\/baaa624d701d53d176c763f85b3114e4\"},\"breadcrumb\":{\"@id\":\"https:\/\/courir-lemonde.com\/index.php\/2016\/02\/29\/entrainement-mars-2016\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/courir-lemonde.com\/index.php\/2016\/02\/29\/entrainement-mars-2016\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/courir-lemonde.com\/index.php\/2016\/02\/29\/entrainement-mars-2016\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\/\/courir-lemonde.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Entrainement mars 2016\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/courir-lemonde.com\/#website\",\"url\":\"https:\/\/courir-lemonde.com\/\",\"name\":\"Courir Le Monde\",\"description\":\"Le site de Valentin Chapalain, passionn\u00e9 d&#039;aventures et de voyages\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/courir-lemonde.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/courir-lemonde.com\/#\/schema\/person\/baaa624d701d53d176c763f85b3114e4\",\"name\":\"Chap44\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/courir-lemonde.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/f6a3fcbb365f597d6259be5c4dc6c05c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/f6a3fcbb365f597d6259be5c4dc6c05c?s=96&d=mm&r=g\",\"caption\":\"Chap44\"},\"url\":\"https:\/\/courir-lemonde.com\/index.php\/author\/chap331244\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Entrainement mars 2016 - Courir Le Monde","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/courir-lemonde.com\/index.php\/2016\/02\/29\/entrainement-mars-2016\/","og_locale":"fr_FR","og_type":"article","og_title":"Entrainement mars 2016 - Courir Le Monde","og_description":"Courant mars, je me rendrai au Luxembourg, o\u00f9 je retrouverai mon acolyte sportif Charly (photo perso) Mars sera synonyme de retour \u00e0 la comp\u00e9tition apr\u00e8s quatre mois d&rsquo;entrainement intense. 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