{"id":2610,"date":"2016-11-02T10:25:07","date_gmt":"2016-11-02T09:25:07","guid":{"rendered":"http:\/\/courir-lemonde.com\/?p=2610"},"modified":"2016-12-04T17:06:31","modified_gmt":"2016-12-04T16:06:31","slug":"entrainement-novembre-2016","status":"publish","type":"post","link":"https:\/\/courir-lemonde.com\/index.php\/2016\/11\/02\/entrainement-novembre-2016\/","title":{"rendered":"Entra\u00eenement novembre 2016"},"content":{"rendered":"<p><a href=\"http:\/\/courir-lemonde.com\/wp-content\/uploads\/2016\/11\/trail-barbatre.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2612\" src=\"http:\/\/courir-lemonde.com\/wp-content\/uploads\/2016\/11\/trail-barbatre.jpg\" alt=\"trail-barbatre\" width=\"500\" height=\"286\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>La saison 2016 a \u00e9t\u00e9 \u00e9reintante : place \u00e0 un peu de r\u00e9cup\u00e9ration (photo Aur\u00e9lien, trail de Barb\u00e2tre aout 2016)\u00a0<\/em><\/p>\n<p style=\"text-align: justify;\"><em>Contrairement aux mois de septembre et octobre qui ont \u00e9t\u00e9 assez charg\u00e9s en entrainement, novembre sera\u00a0ax\u00e9 r\u00e9cup\u00e9ration car la saison 2016 a \u00e9t\u00e9 longue et intense. C&rsquo;est l&rsquo;heure de recharger les batteries. De fait, seulement quelques footings et s\u00e9ances de renforcement musculaire seront au menu de l&rsquo;avant dernier mois de l&rsquo;ann\u00e9e.\u00a0<\/em><!--more--><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 44<\/strong><\/p>\n<p style=\"text-align: center;\">Mardi 01\/11 :<\/p>\n<p style=\"text-align: center;\"><strong>10 kilom\u00e8tres de la Vir\u00e9e des Puces\u00a0<\/strong><\/p>\n<p style=\"text-align: center;\">Vendredi 04\/11 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, squats, pompes)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Petite s\u00e9ance de renforcement musculaire homemade avec Elisa. Squats, pompes et abdos.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Dimanche 06\/11 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing long, 1h45)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Avec Nicolas, Romain et Tom, footing de 45 min \u00e0 allure mod\u00e9r\u00e9e (10 km\/h environ). Puis seulement avec Tom, rallonge d&rsquo;une heure \u00e0 une allure un peu sup\u00e9rieure (autour des 11 km\/h). De bonnes sensations pour ce premier footing post 10 kilom\u00e8tres de la Vir\u00e9e des Puces. 1h45 au total ce qui n&rsquo;\u00e9tait pas du tout pr\u00e9vu !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 45\u00a0<\/strong><\/p>\n<p style=\"text-align: center;\">Mardi 09\/11 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, pompes, squats)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Petite s\u00e9ance de renforcement musculaire \u00ab\u00a0homemade\u00a0\u00bb \u00e0 base de pompes, de squats et d&rsquo;exercices d&rsquo;abdos.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Jeudi 10\/11 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing, 40 min)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Avec Nicolas footing d&rsquo;une quarantaine de minutes pour me rendre au Body-art (puis pendant la s\u00e9ance). Allure tr\u00e8s correcte autour des 11 km\/h. De bonnes sensations.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, bras, pompes, squats)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Bonne s\u00e9ance de body-art ! Pompes, burpees et squats. Exercices d&rsquo;abdos particuli\u00e8rement d\u00e9licats ce soir.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Samedi 12\/11 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #993366;\">Foot<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #993366;\">Sous la pluie, petite session foot au Moulin Boisseau. Performance mitig\u00e9e mais endurance satisfaisante !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Dimanche 13\/11 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, pompes, squats)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Courte s\u00e9ance de renforcement musculaire avec Elisa.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 46<\/strong><\/p>\n<p style=\"text-align: center;\">Lundi 14\/11 :<\/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;\">Footing de 45&prime; au total pour aller et revenir du Body-art. Une allure mod\u00e9r\u00e9e autour des 11 km\/h et de bonnes sensations !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, bras, pompes, squats)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Intense s\u00e9ance de Body-art tr\u00e8s riche en squats. Pompes, burpees et exercices d&rsquo;abdos \u00e9galement au menu du soir.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Jeudi 17\/11 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, pompes, squats)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">S\u00e9ance de renforcement musculaire homemade. Bon encha\u00eenement de pompes, de squats et d&rsquo;exercices d&rsquo;abdos. A l&rsquo;aise sur le gainage !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 47\u00a0<\/strong><\/p>\n<p style=\"text-align: center;\"><em><strong>P\u00e9riple en Bulgarie\u00a0<\/strong><\/em><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 48<\/strong><\/p>\n<p style=\"text-align: center;\">Mardi 29\/11 :<\/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;\">Avec Fran\u00e7ois, petit footing de 45 min sur les bords de l&rsquo;Erdre. Allure r\u00e9guli\u00e8re autour des 11 km\/h. De bonnes sensations apr\u00e8s 15 jours sans courir !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Mercredi 30\/11 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, pompes, squats)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Petite s\u00e9ance de renforcement musculaire \u00e0 la maison. Pompes, abdos, gainage et squats principalement.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Jeudi 01\/12 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, bras, pompes, squats)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">A la mi-journ\u00e9e, bonne s\u00e9ance de Body-art avec pompes, dips, squats ou encore diff\u00e9rents exercices d&rsquo;abdos.\u00a0<\/span><\/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;\">Pour aller et revenir du Body-art, footing de 50&prime; au total. De bonnes sensations dans l&rsquo;ensemble. Allure autour des 10 km\/h.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, pompes, squats)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Second Body-art de la journ\u00e9e tr\u00e8s intense en pompes et burpees. Squats et abdos par ailleurs.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Samedi 03\/12 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, pompes, squats, bras)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">En matin\u00e9e, nouvelle s\u00e9ance de Body-art, cette fois-ci du c\u00f4t\u00e9 de Suc\u00e9-sur-Erdre avec Anthony et Arnaud Pits. S\u00e9ance plut\u00f4t soft avec une partie ax\u00e9e cardio et une autre consacr\u00e9e au haut du corps et aux abdos.\u00a0<\/span><\/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;\">Avec Tom, footing carquefolien en nocturne. Allure r\u00e9guli\u00e8re autour des 11 km\/h. Sensations satisfaisantes !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">\n","protected":false},"excerpt":{"rendered":"<p>La saison 2016 a \u00e9t\u00e9 \u00e9reintante : place \u00e0 un peu de r\u00e9cup\u00e9ration (photo Aur\u00e9lien, trail de Barb\u00e2tre aout 2016)\u00a0 Contrairement aux mois de septembre et octobre qui ont \u00e9t\u00e9 assez charg\u00e9s en entrainement, novembre sera\u00a0ax\u00e9 r\u00e9cup\u00e9ration car la saison &hellip; <a href=\"https:\/\/courir-lemonde.com\/index.php\/2016\/11\/02\/entrainement-novembre-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":[111,112],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Entra\u00eenement novembre 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\/11\/02\/entrainement-novembre-2016\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entra\u00eenement novembre 2016 - Courir Le Monde\" \/>\n<meta property=\"og:description\" content=\"La saison 2016 a \u00e9t\u00e9 \u00e9reintante : place \u00e0 un peu de r\u00e9cup\u00e9ration (photo Aur\u00e9lien, trail de Barb\u00e2tre aout 2016)\u00a0 Contrairement aux mois de septembre et octobre qui ont \u00e9t\u00e9 assez charg\u00e9s en entrainement, novembre sera\u00a0ax\u00e9 r\u00e9cup\u00e9ration car la saison &hellip; 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