index    [entrainements]    statistiques

public.trainer.graz.network

Cycling    Running    Swimming    Xtraining

RUNNING   Saturday 02 April 2016 - Séance kenyane sur tapis   Serie: 2x (départ 4'30'' puis +10''/Km toutes les minutes jusqu'à la limite) p5' 4000m   Volume:4000m Int: Rpe:10 Charge:300     Thursday 31 March 2016 - Seuil   Serie: 3x15' à 4'30'' p5' 10000m   Volume:10000m Int: Rpe:7 Charge:490     Monday 28 March 2016 - Seuil   Serie: 2x10' à 4'30'' p4' 6000m   Volume:6000m Int: Rpe:9 Charge:270     Friday 25 March 2016 - 50' footing   Volume:0m Int: Rpe:5 Charge:250     Friday 25 March 2016 - footing   Volume:0m Int: Rpe:5 Charge:250     Thursday 24 March 2016 - Seuil   Serie: 3x10' à 4'30'' p5' 8000m   Volume:8000m Int: Rpe:6 Charge:360     Tuesday 22 March 2016 - Test d'effort CHUV   Volume:0m Int: Rpe:10 Charge:300     Sunday 20 March 2016 - footing   Serie: 30' footing 0m   Volume:0m Int: Rpe:5 Charge:150     Thursday 17 March 2016 - Force - Aerobie   Echauffement: 10' footing 2000m   Exercice: 5x skipping escaliers 0m   Exercice: 5x pliométrie escalier 0m   Serie: 6-10 x (1' en côte - 1' recup) 0m   Recuperation: 20' footing 5000m   Volume:7000m Int: Rpe:8 Charge:360     Sunday 13 March 2016 - Competition: 21Km Cortaillod   Test: Semi-Marathon 21000m   Volume:21000m Int: Rpe:10 Charge:1000     Monday 07 March 2016 - Pimp my brain   Echauffement: 15' footing 2000m Z1   Serie: 800 3'30 800m   Recuperation: 15' footing 2000m Z1   Volume:4800m Int: Rpe:5 Charge:100     Thursday 03 March 2016 - Intervalle VMA   Echauffement: 15' footing 2000m Z1   Serie: 3x1000 4' p2' 3000m   Recuperation: 15' footing 2000m Z1   Volume:7000m Int:Z2 Rpe:8 Charge:400     Friday 26 February 2016 - 6x1200 4'35''   Echauffement: 10' footing 2500m   Exercice: 4 x 15m ABC course 60m   Serie: 6 x 1200 4'35'' p1' 7200m   Volume:9760m Int:Z2 Rpe:9 Charge:675     Tuesday 23 February 2016 - EB   Serie: 120' footing 15000m   Volume:15000m Int:Z1 Rpe:5 Charge:600     Friday 19 February 2016 - Technique   Serie: 4x400 1'20'' p1' 1600m   Exercice: ABC de course 0m   Exercice: Economy de course 0m   Exercice: Cordes a sauter 0m   Exercice: Renforcement de course 0m   Volume:1600m Int:Z1 Rpe:8 Charge:720     Tuesday 09 February 2016 - EB   Serie: 45' footing 8000m Z1   Volume:8000m Int:Z1 Rpe:5 Charge:300     Thursday 04 February 2016 - 5x1000 4'15''   Echauffement: 15' footing 2500m   Serie: 5x1000 4'15'' p1' 5000m   Recuperation: 15' footing 2500m   Volume:10000m Int:Z1 Rpe:6 Charge:360     Tuesday 02 February 2016 - Technique   Echauffement: 15' footing 2500m   Exercice: 4x 20m skipping 0m   Exercice: 4x30m pas-chassé 0m   Exercice: 4x30m pas-croise genoux haut 0m   Exercice: 4x20m course en arriere pose de pieds loin 0m   Exercice: 4x30m progressif haut du corps droit, pieds actifs 0m   Recuperation: 15' footing 2500m   Volume:5000m Int:Z1 Rpe:4 Charge:240     Thursday 28 January 2016 - 4x1000 5'   Echauffement: 15' footing 0m   Recuperation: 15' footing 0m   Serie: 4x1000 5' R1' 4000m Z1   Volume:4000m Int: Rpe:5 Charge:300     Thursday 21 January 2016 - EB   Echauffement: 10' footing 2000m Z1   PPG: 5x montee marche/marche de la petite pyramide 0m   Serie: 20' allure 5'45''-6' 3000m   PPG: 5x montee marche/marche de la petite pyramide 0m   Recuperation: 10' footing 2000m   Volume:7000m Int:Z1 Rpe:4 Charge:200     Thursday 14 January 2016 - 4x1000 5'30''   Echauffement: 15' footing 2000m R   Serie: 4x1000 5'30'' R1' 4000m Z1   Recuperation: 15' footing 2000m R   Volume:8000m Int:Z1 Rpe:4 Charge:240     Wednesday 06 January 2016 - Renforcement   Echauffement: 10' footing 2000m   Exercice: 2x (15'' sauts pieds joint - 1' footing) 200m   Exercice: 2x (5 sauts de grenouille - 1' footing) 200m   Exercice: 2x(10m skipping - 1' rapide) 300m   Recuperation: 10' footing 2000m   Volume:4700m Int: Rpe:5 Charge:225 physis_force coordination_reaction mvt_courir     Thursday 31 December 2015 - Renforcement   Echauffement: 10' echmt 1500m   Exercice: 4x(15'' saut pieds joint - 2' footing) 800m   Serie: 4x(10m skipping - 30m sprint - 2' rapide) 800m   Recuperation: 10' footing 1500m   Volume:4600m Int:Z3 Rpe:5 Charge:300 physis_force coordination_reaction     Friday 11 December 2015 - EB   Serie: 60' Z1 8000m   Volume:8000m Int:Z1 Rpe:4 Charge:240

Séance kenyane sur tapis Seuil Seuil 50' footing footing Seuil Test d'effort CHUV footing Force - Aerobie Competition: 21Km Cortaillod Pimp my brain Intervalle VMA 6x1200 4'35'' EB Technique EB 5x1000 4'15'' Technique 4x1000 5' EB 4x1000 5'30'' Renforcement Renforcement EB