{"id":2641,"date":"2016-12-02T11:39:34","date_gmt":"2016-12-02T10:39:34","guid":{"rendered":"http:\/\/courir-lemonde.com\/?p=2641"},"modified":"2017-01-01T20:14:37","modified_gmt":"2017-01-01T19:14:37","slug":"entrainement-decembre-2016","status":"publish","type":"post","link":"https:\/\/courir-lemonde.com\/index.php\/2016\/12\/02\/entrainement-decembre-2016\/","title":{"rendered":"Entra\u00eenement d\u00e9cembre 2016"},"content":{"rendered":"<p><a href=\"http:\/\/courir-lemonde.com\/wp-content\/uploads\/2016\/05\/podium.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2044\" src=\"http:\/\/courir-lemonde.com\/wp-content\/uploads\/2016\/05\/podium.jpg\" alt=\"\" width=\"500\" height=\"337\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><em>Au Printemps dernier, sur la premi\u00e8re marche du podium \u00e0 l&rsquo;occasion de ma victoire \u00e0 Clisson (photo perso)<\/em><\/p>\n<p style=\"text-align: justify;\"><em>Apr\u00e8s un mois de novembre synonyme de coupure sportive, je vais progressivement reprendre un entra\u00eenement r\u00e9gulier en d\u00e9cembre. Ainsi, je jonglerai entre les s\u00e9ances de Body-art et celles de course \u00e0 pied pour me maintenir en bonne forme. Le 10 d\u00e9cembre, je participerai \u00e0 ma derni\u00e8re course de la saison 2016 : le trail nocturne de la vall\u00e9e de la Vie (13 km). J&rsquo;y retrouverai mon acolyte Fran\u00e7ois qui sera \u00e9galement au d\u00e9part de cette \u00e9preuve vend\u00e9enne.\u00a0Courant d\u00e9cembre, je r\u00e9fl\u00e9chirai aussi \u00e0 de nouveaux objectifs sportifs pour l&rsquo;ann\u00e9e sportive \u00e0 venir. Affaire \u00e0 suivre !\u00a0<\/em><!--more--><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 49<\/strong><\/p>\n<p style=\"text-align: center;\">Mardi 06\/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;\">S\u00e9ance de Body-art ax\u00e9e pompes et squats. Diff\u00e9rents exercices d&rsquo;abdos.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Mercredi 07\/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;\">Petite s\u00e9ance de renforcement musculaire \u00ab\u00a0homemade\u00a0\u00bb. Pompes, squats, bras et abdos.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Jeudi 08\/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;\">S\u00e9ance de Body-art tr\u00e8s riche en pompes et burpees.\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;\">Pour aller et revenir du Body-art, footing de 45&prime; \u00e0 une allure comprise entre 10 et 12 km\/h. De bonnes sensations !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Samedi 10\/12 :<\/p>\n<p style=\"text-align: center;\"><strong>Trail nocturne de la vall\u00e9e de la Vie (14 km)<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 50\u00a0<\/strong><\/p>\n<p style=\"text-align: center;\">Lundi 12\/12 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, pompes)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">S\u00e9ance de renforcement musculaire homemade ax\u00e9e pompes et abdos !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Mercredi 14\/12 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing, 25 min)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">25&prime; de footing pour se rendre au Body-art ! Quelques s\u00e9quelles de la course de samedi dernier !\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;\">S\u00e9ance de Body-art avec Nicolas. Exigeant !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Vendredi 16\/12 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, bras, pompes)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Petite s\u00e9ance de renforcement musculaire homemade ! Bras, pompes et abdos au menu.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Dimanche 18\/12 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire\u00a0(abdos, pompes, squats)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">S\u00e9ance de Body-art assez classique. Pompes, burpees et abdos principalement.\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 Charly, footing pour se rendre et revenir du Body-art. Tr\u00e8s froid ! Allure autour des 11,5 km\/h.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 51<\/strong><\/p>\n<p style=\"text-align: center;\">Lundi 19\/12 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing, 25 min)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Avec Nicolas, petit footing pour se rendre au Body-art. Allure tranquille. Froid !\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;\">S\u00e9ance de Body-art assez cors\u00e9e. Abdos, squats, pompes, burpees !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Vendredi 23\/12 :<\/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 plut\u00f4t intense et riche en pompes et en abdos.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Semaine 52\u00a0<\/strong><\/p>\n<p style=\"text-align: center;\">Lundi 26\/12 :<\/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;\">A la mi-journ\u00e9e avec Charly, s\u00e9ance de Body-art riche en pompes et squats !\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Mercredi 28\/12 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, pompes, burpees)<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">S\u00e9ance de Body-art ax\u00e9e exclusivement sur les bras et les pectoraux. De beaux progr\u00e8s.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Jeudi 29\/12 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Course \u00e0 pied (footing, 1h00)\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ff9900;\">Avec Tom, footing carquefolien d&rsquo;1h00 en nocturne. Environ 11 kilom\u00e8tres ! De bonnes sensations.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">Vendredi 30\/12 :<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">Renforcement musculaire (abdos, pompes)\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #808080;\">S\u00e9ance de renforcement musculaire homemade. Pompes et exercices d&rsquo;abdos uniquement.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Au Printemps dernier, sur la premi\u00e8re marche du podium \u00e0 l&rsquo;occasion de ma victoire \u00e0 Clisson (photo perso) Apr\u00e8s un mois de novembre synonyme de coupure sportive, je vais progressivement reprendre un entra\u00eenement r\u00e9gulier en d\u00e9cembre. Ainsi, je jonglerai entre &hellip; <a href=\"https:\/\/courir-lemonde.com\/index.php\/2016\/12\/02\/entrainement-decembre-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 d\u00e9cembre 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\/12\/02\/entrainement-decembre-2016\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entra\u00eenement d\u00e9cembre 2016 - Courir Le Monde\" \/>\n<meta property=\"og:description\" content=\"Au Printemps dernier, sur la premi\u00e8re marche du podium \u00e0 l&rsquo;occasion de ma victoire \u00e0 Clisson (photo perso) Apr\u00e8s un mois de novembre synonyme de coupure sportive, je vais progressivement reprendre un entra\u00eenement r\u00e9gulier en d\u00e9cembre. 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