|
Tuesday 08 December 2015 - Aerobie
|
| | Echauffement: 30' Z1 10000m
|
| | Exercice: 15' (1' gauche-1' droite-3' normal) 5000m
|
| | Recuperation: 30' Z1 13000m
|
| | Volume:28000m Int:Z1 Rpe:4 Charge:300
|
| | |
|
Saturday 09 January 2016 - 20' Seuil
|
| | Echauffement: 10' echmt 2000m
|
| | Exercice: 4x(30'' droite-1' reverse -30'' gauche-3' recup) 5000m
|
| | Serie: 4x(30'' sprint - 4'30'' rapide) 6000m
|
| | Recuperation: 10' Z1 2000m
|
| | Volume:15000m Int:Z3 Rpe:7 Charge:420
|
| | |
|
Sunday 10 January 2016 - Aérobie
|
| | Serie: 60' <150bpm 20000m Z1
|
| | Volume:20000m Int: Rpe:0 Charge:0
|
| | |
|
Wednesday 20 January 2016 - Technique
|
| | Echauffement: 5' libre 0m
|
| | Exercice: 2x(30'' droite-1' reverse -30'' gauche-3' recup) 0m
|
| | Serie: 3x(30'' sprint - 4'30'' rapide- 10' Z1) 0m
|
| | Volume:0m Int:Z1 Rpe:6 Charge:360
|
| | |
|
Sunday 07 February 2016 - Technique
|
| | Echauffement: 5' libre 0m
|
| | Exercice: 2x (30'' debout- 1' assis - 3' recup) 0m
|
| | Recuperation: 40' facile et rond 0m
|
| | Volume:0m Int:Z1 Rpe:5 Charge:300
|
| | |
|
Wednesday 17 February 2016 - Technique
|
| | Echauffement: 20' echmt 0m
|
| | Exercice: 4x (30'' droite-2' assis HF-30'' gauche-2' assis BF) 0m
|
| | Serie: 30' 20km/h facile et rond 0m
|
| | Volume:0m Int:Z1 Rpe:7 Charge:490
|
| | |
|
Monday 29 February 2016 - 30' Seuil
|
| | Echauffement: 15' aerobie 0m
|
| | Serie: 6x (30'' sprint FC max -4'30'' soutenu 155<FC<175) 0m Z2
|
| | Recuperation: 20' souple et rond 0m R
|
| | Volume:0m Int:Z2 Rpe:9 Charge:585
|
| | |
|
Sunday 20 March 2016 - 4x10' progressif
|
| | Echauffement: 10' i2 5000m
|
| | Serie: 4 x 10' progressif (4' à 20km/h-2' à 25km/h-1' à 30km/h-30'' à 35km/h-5'' à 40km/h) pas de pause, atteindre les 40 à chaque fois 30000m
|
| | Recuperation: 10' libre 5000m
|
| | Volume:40000m Int: Rpe:5 Charge:300
|
| | |
|
Sunday 27 March 2016 - 3x ( 10' 180W - 5' 130W )
|
| | Serie: 3x ( 10' 180W - 5' 130W ) 0m
|
| | Volume:0m Int: Rpe:6 Charge:360
|
| | |