<\/p>\n\n\n\n
Voici le contenu des s\u00e9ances du mardi jusqu’au 1er mars<\/p>\n\n\n\n
Avant chaque s\u00e9ance un \u00e9chauffement de 20 min avec quelque acc\u00e9l\u00e9rations et un retour au calme de 10 min apr\u00e8s les s\u00e9ries<\/p>\n\n\n\n
11\/01 2 s\u00e9ries de 8 x(30\/30) 3min de r\u00e9cup entre les s\u00e9ries<\/p>\n\n\n\n
18\/01. 2 s\u00e9ries de 5 fois 300 m\u00e8tres r\u00e9cup 1\u2019 et 3\u2019 entre les s\u00e9ries<\/p>\n\n\n\n
25\/01. pyramide 30″ \/1’\/1,30\/2\u2019\/3’\/2\/’1,30\/1\/30 r\u00e9cup comme le temps d\u2019effort<\/p>\n\n\n\n
01\/02 2 s\u00e9ries de 6 fois en cote r\u00e9cup 2 min<\/p>\n\n\n\n
08\/02. 2X 3×500. r\u00e9cup 1\u2019 et 2\u2019 entre les s\u00e9ries<\/p>\n\n\n\n
15\/02. 2 s\u00e9ries de 5x 45sec de chaise + 1min CAP r\u00e9cup 2min entre les s\u00e9ries<\/p>\n\n\n\n
22\/02. 3X. 2\u2019 + 4\u2019 r\u00e9cup 1min entre chaque effort puis 2 min entre les s\u00e9ries<\/p>\n\n\n\n
01\/03.\u00a0 \u00a0 \u00a0 5 X.\u00a0 (45\/45) + 6 X (30\/30)<\/p>\n\n\n\n
08\/03 \u00a02 s\u00e9rie de 6 mont\u00e9es des marches du jardin botanique avec r\u00e9cup en descente<\/p>\n\n\n\n
15\/03 \u00a02x \u00a07x300m r\u00e9cup 45 sec<\/p>\n\n\n\n
22\/03 \u00a0pyramide\u00a0 30\u2033 \/1\u2019\/1,30\/2\u2019\/3\u2019\/2\/\u20191,30\/1\/30 r\u00e9cup la moiti\u00e9 du temps d\u2019effort<\/p>\n\n\n\n
29\/03 \u00a0500m+1000m+500m+1000m+500m r\u00e9cup 1\u2019 apr\u00e8s les 500 et 2\u2019apr\u00e8s les1000 (allure plus soutenue sur les 500m)<\/p>\n\n\n\n
05\/04 \u00a06x (45\u2019\u2019\/45\u2019\u2019)+6x (1\u2019\/1\u2019) r\u00e9cup 2\u2019entre les s\u00e9ries<\/p>\n\n\n\n
12\/04 \u00a04 ou 5 x1000m avec 1\u201930 a 2\u2019 de r\u00e9cup entre chaque1000m<\/p>\n\n\n\n
19\/04 \u00a02 s\u00e9rie de 6 mont\u00e9es de la cote du moulin r\u00e9cup en descente<\/p>\n\n\n\n
26\/04 \u00a0pyramide \u00a01\u2019\/2\u2019 \/3\u2019 \/4\u2019 \/3\u2019 \/2\u2019 \/1\u2019\u00a0r\u00e9cup la moiti\u00e9 du temps d\u2019effort<\/p>\n\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Voici le contenu des s\u00e9ances du mardi jusqu’au 1er mars Avant chaque s\u00e9ance un \u00e9chauffement de 20 min avec quelque<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-471","post","type-post","status-publish","format-standard","hentry","category-entrainement"],"_links":{"self":[{"href":"https:\/\/runbikebriollay.fr\/index.php?rest_route=\/wp\/v2\/posts\/471","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runbikebriollay.fr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runbikebriollay.fr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runbikebriollay.fr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/runbikebriollay.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=471"}],"version-history":[{"count":2,"href":"https:\/\/runbikebriollay.fr\/index.php?rest_route=\/wp\/v2\/posts\/471\/revisions"}],"predecessor-version":[{"id":497,"href":"https:\/\/runbikebriollay.fr\/index.php?rest_route=\/wp\/v2\/posts\/471\/revisions\/497"}],"wp:attachment":[{"href":"https:\/\/runbikebriollay.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runbikebriollay.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=471"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runbikebriollay.fr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}