Pr\u00e9paration Cross de B\u00e8gles et saison des cross<\/p>\n
E = \u00e9chauffement, qui comprend 15 \u00e0 20 mn allure A0, \u00e9tirements activo-dynamiques, gammes (talon-fesse, lever de genoux\u2026)\u00a0 et 3 ou 4 \u00ab\u00a0lignes droites\u00a0\u00bb (acc\u00e9l\u00e9rations progressives sur 80m)
\nr = contre-effort (\u00ab\u00a0r\u00e9cup\u00e9ration active\u00a0\u00bb) dans une s\u00e9rie de fractionn\u00e9
\nR = r\u00e9cup\u00e9ration passive entre deux s\u00e9ries de fractionn\u00e9
\nEP = \u00e9tirements passifs (\u00e0 faire apr\u00e8s la s\u00e9ance ou ult\u00e9rieurement)<\/p>\n
date<\/span><\/b><\/td>\n | \u00a0<\/span><\/b><\/td>\n | d\u00e9tail s\u00e9ance<\/span><\/b><\/td>\n | type<\/span><\/b><\/td>\n | lieu<\/span><\/b><\/td>\n<\/tr>\nmar. 20 oct. 2015<\/span><\/td>\n | P | \nR \n\u00c9 \nP \nA \nR \nA \nT \nI \nO \nN<\/span><\/b><\/b>G \n\u00c9 \nN \n\u00c9 \nR \nA \nL \nE<\/td>\n Travail au seuil 20\u2019<\/span><\/td>\n | seuil<\/span><\/td>\n | Malag\u00e8ne<\/span><\/td>\n<\/tr>\n | mer. 21 oct. 2015<\/span><\/td>\n | PPG<\/span><\/td>\n | PPG<\/span><\/td>\n | Fongravey<\/span><\/td>\n<\/tr>\n | jeu. 22 oct. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 endurance 25′ A1 par groupes de niveau<\/span><\/td>\n | footing<\/span><\/td>\n | Boucle Dehez\/ZI<\/span><\/td>\n<\/tr>\n | dim. 25 oct. 2015<\/span><\/td>\n | Comp\u00e9tition La Br\u00e8de<\/span><\/strong> ou sortie longue endurance<\/span><\/td>\n | \u00a0<\/span><\/td>\n | \u00a0<\/span><\/td>\n<\/tr>\n | mar. 27 oct. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 endurance 25′ A1 par groupes de niveau<\/span><\/td>\n | footing<\/span><\/td>\n | Boucle Dehez\/ZI<\/span><\/td>\n<\/tr>\n | mer. 28 oct. 2015<\/span><\/td>\n | PPG<\/span><\/td>\n | PPG<\/span><\/td>\n | Fongravey<\/span><\/td>\n<\/tr>\n | jeu. 29 oct. 2015<\/span><\/td>\n | E – 2 s\u00e9ries de 200m A4 : 2X6 (VMA <14), 6+7 (VMA 14 \u00e0 15), 2X7 (VMA 15 \u00e0 16), 7+8 (VMA > 16) ; r = chrono ; R = 3\u2019 \u2013 retour au calme 10′ A0 – \u00c9tirements passifs<\/span><\/td>\n | VMA courte + c\u00f4te<\/span><\/td>\n | Malag\u00e8ne<\/span><\/td>\n<\/tr>\n | dim. 1 nov. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 45\u2019 A1 \u2013 retour 10′ A0<\/span><\/td>\n | sortie longue<\/span><\/td>\n | Tana\u00efs ou La Burthe<\/span><\/td>\n<\/tr>\n | mar. 3 nov. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 endurance 25′ A1 par groupes de niveau<\/span><\/td>\n | footing<\/span><\/td>\n | Boucle Dehez\/ZI<\/span><\/td>\n<\/tr>\n | mer. 4 nov. 2015<\/span><\/td>\n | PPG<\/span><\/td>\n | PPG<\/span><\/td>\n | Fongravey<\/span><\/td>\n<\/tr>\n | jeu. 5 nov. 2015<\/span><\/td>\n | E – pyramide 100\/200\/300\/400\/500\/500\/400\/300\/200\/100 A4 \u2013 retour au calme 10′ A0 – \u00c9tirements passifs<\/span><\/td>\n | VMA mixte<\/span><\/td>\n | ZI<\/span><\/td>\n<\/tr>\n | dim. 8 nov. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 45\u2019 A1 \u2013 retour 10′ A0<\/span><\/td>\n | sortie longue<\/span><\/td>\n | Tana\u00efs ou La Burthe<\/span><\/td>\n<\/tr>\n | mar. 10 nov. 2015<\/span><\/td>\n | P | \nR \n\u00c9 \nP \nA \nR \nA \nT \nI \nO \nN<\/span><\/b><\/b>S \nP \n\u00c9 \nC \nI \nF \nI \nQ \nU \nE<\/td>\n E – Fartleck en terrain vari\u00e9 : variations d\u2019allure pendant 20\u2032 par \u00e9quipes de 3 ou 4 de m\u00eame niveau \u2013 chacun m\u00e8ne \u00e0 son tour proposant une course rapide (1mn minimum 90% VMA) et une course lente (dur\u00e9e \u00e9quivalente) sur parcours vari\u00e9 de son choix \u2013 retour au calme 10′ A0 – EP<\/span><\/td>\n | Fartleck<\/span><\/td>\n | Fongravey<\/span><\/td>\n<\/tr>\n | mer. 11 nov. 2015<\/span><\/td>\n | PPG<\/span><\/td>\n | PPG<\/span><\/td>\n | Fongravey<\/span><\/td>\n<\/tr>\n | jeu. 12 nov. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 endurance 25′ A1 par groupes de niveau<\/span><\/td>\n | footing<\/span><\/td>\n | Boucle Dehez\/ZI<\/span><\/td>\n<\/tr>\n | ven. 13 nov. 2015<\/span><\/td>\n | COURSE DES ANONYMES \/ RESTOS DU COEUR<\/span><\/b><\/td>\n | Comp\u00e9tition challenge<\/span><\/b><\/td>\n | TALENCE<\/span><\/b><\/td>\n<\/tr>\n | dim. 15 nov. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 45\u2019 A1 \u2013 retour 10′ A0<\/span><\/td>\n | sortie longue<\/span><\/td>\n | Tana\u00efs ou La Burthe<\/span><\/td>\n<\/tr>\n | mar. 17 nov. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 endurance 25′ A1 par groupes de niveau<\/span><\/td>\n | footing<\/span><\/td>\n | Boucle Dehez\/ZI<\/span><\/td>\n<\/tr>\n | mer. 18 nov. 2015<\/span><\/td>\n | PPG<\/span><\/td>\n | PPG<\/span><\/td>\n | Fongravey<\/span><\/td>\n<\/tr>\n | jeu. 19 nov. 2015<\/span><\/td>\n | E – 5 (VMA < 15), 6 (VMA 15 \u00e0 17) ou 7 (VMA > 17) X 800m avec d\u00e9part rapide sur 100m, 600m A3, 100m final rapide – r = 2\u201930\u2013 retour au calme 10′ A0 – EP<\/span><\/td>\n | Travail de l\u2019allure<\/span><\/td>\n | ZI<\/span><\/td>\n<\/tr>\n | dim. 22 nov. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 45\u2019 A1 \u2013 retour 10′ A0<\/span><\/td>\n | sortie longue<\/span><\/td>\n | Tana\u00efs ou La Burthe<\/span><\/td>\n<\/tr>\n | mar. 24 nov. 2015<\/span><\/td>\n | E – Fartleck en terrain vari\u00e9 : variations d\u2019allure pendant 25\u2032 par \u00e9quipes de 3 ou 4 de m\u00eame niveau \u2013 chacun m\u00e8ne \u00e0 son tour proposant une course rapide (1mn minimum 90% VMA) et une course lente (dur\u00e9e \u00e9quivalente) sur parcours vari\u00e9 de son choix \u2013 retour au calme 10′ A0 – EP<\/span><\/td>\n | Fartleck<\/span><\/td>\n | Fongravey<\/span><\/td>\n<\/tr>\n | mer. 25 nov. 2015<\/span><\/td>\n | PPG<\/span><\/td>\n | PPG<\/span><\/td>\n | Fongravey<\/span><\/td>\n<\/tr>\n | jeu. 26 nov. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 endurance 25′ A1 par groupes de niveau<\/span><\/td>\n | footing<\/span><\/td>\n | Boucle Dehez\/ZI<\/span><\/td>\n<\/tr>\n | dim. 29 nov. 2015<\/span><\/td>\n | CROSS des OXYG\u00c9N\u00c9S<\/span><\/b><\/td>\n | Comp\u00e9tition challenge<\/span><\/b><\/td>\n | FONGRAVEY<\/span><\/b><\/td>\n<\/tr>\n | mar. 1 d\u00e9c. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 endurance 25′ A1 par groupes de niveau<\/span><\/td>\n | footing<\/span><\/td>\n | Boucle Dehez\/ZI<\/span><\/td>\n<\/tr>\n | mer. 2 d\u00e9c. 2015<\/span><\/td>\n | PPG<\/span><\/td>\n | PPG<\/span><\/td>\n | Fongravey<\/span><\/td>\n<\/tr>\n | jeu. 3 d\u00e9c. 2015<\/span><\/td>\n | E – 4 (VMA < 15), 5 (VMA 15 \u00e0 17) ou 6 (VMA > 17) X 1000m avec d\u00e9part rapide sur 100m, 800m A3, 100m final rapide – r = 2\u201930\u2013 retour au calme 10′ A0 – EP<\/span><\/td>\n | Travail de l\u2019allure<\/span><\/td>\n | ZI<\/span><\/td>\n<\/tr>\n | dim. 6 d\u00e9c. 2015<\/span><\/td>\n | \u00c9ch. 20′ A0 \u2013 45\u2019 A1 \u2013 retour 10′ A0<\/span><\/td>\n | sortie longue<\/span><\/td>\n | Tana\u00efs ou La Burthe<\/span><\/td>\n<\/tr>\n | mar. 8 d\u00e9c. 2015<\/span><\/td>\n | E – Fartleck en terrain vari\u00e9 : variations d\u2019allure pendant 20\u2032 par \u00e9quipes de 3 ou 4 de m\u00eame niveau \u2013 chacun m\u00e8ne \u00e0 son tour proposant une course rapide (1mn minimum 90% VMA) et une course lente (dur\u00e9e \u00e9quivalente) sur parcours vari\u00e9 de son choix \u2013 retour au calme 10′ A0 – EP<\/span><\/td>\n | footing<\/span><\/td>\n | Fongravey | \n<\/span><\/td>\n<\/tr>\n mer. 9 d\u00e9c. 2015<\/span><\/td>\n | PPG<\/span><\/td>\n | PPG<\/span><\/td>\n | Fongravey<\/span><\/td>\n<\/tr>\n | jeu. 10 d\u00e9c. 2015<\/span><\/td>\n | R | \nE \nL \nA \nC \nH \nE \nM \nE \nN \nT<\/span><\/b><\/td>\n \u00c9ch. 20′ A0 \u2013 endurance 25′ A1<\/span><\/td>\n | footing<\/span><\/td>\n | Boucle Dehez\/ZI<\/span><\/span><\/td>\n<\/tr>\n | dim. 13 d\u00e9c. 2015<\/span><\/td>\n | \u00a0<\/span><\/b><\/td>\n | Cross de B\u00e8gles<\/span><\/b><\/td>\n | Comp\u00e9tition challenge<\/span><\/b><\/td>\n | \u00a0<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n | <\/p>\n","protected":false},"excerpt":{"rendered":" Objectifs Pr\u00e9paration Cross de B\u00e8gles et saison des cross L\u00e9gende E = \u00e9chauffement, qui comprend 15 \u00e0 20 mn allure A0, \u00e9tirements activo-dynamiques, gammes (talon-fesse, lever de genoux\u2026)\u00a0 et 3 ou 4 \u00ab\u00a0lignes droites\u00a0\u00bb (acc\u00e9l\u00e9rations progressives sur 80m) r = contre-effort (\u00ab\u00a0r\u00e9cup\u00e9ration active\u00a0\u00bb) dans une s\u00e9rie de fractionn\u00e9 R = r\u00e9cup\u00e9ration passive entre deux s\u00e9ries … <\/p>\n |