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Log

Date Workout Score Ave Comments Action
12/21/24 v10:00/2:00r...5 9,407m 2:15.8

C4S3J4 : E4 + séance T3 1x(10' cad 18, 2km cad 20, 1km cad 22), rp=4', RP=6' + 10' cad 18

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12/18/24 v10:00/2:00r...11 12,148m 2:15.8

C4S3J2 : E1 + B7 "force spé" 5x12' (3' cad 16 volet 8, 3' ra, 6' B1 cad 18)

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12/16/24 v10:00/2:00r...23 8,229m 2:14.8

C4S2J5 : E4 + T4 + 10' RA cad 18

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12/14/24 v10:00/2:00r...5 9,902m 2:17.4

C4S2J4 : E3 + B1 4x2km: 1km cad16 & cad18, rp=3'

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12/13/24 v10:00/1:30r...2 5,483m 2:16.7

C4S2J3 | E2 + B2 1x15' cad 20 rp=5'

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12/11/24 v10:00/2:00r...7 7,969m 2:19.2

C3S2J2 : E1 + séance B7 "force spé" 3x12' (3' cad 16 volet 8, 3' ra, 6' B1 cad 18)

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12/08/24 v10:00/2:00r...4 7,169m 2:16.2

C4S1J5 : E4 + T3 1x(10' cad 18, 2km cad 20, 1km cad 22), rp=4', rac 3'

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12/07/24 v10:00/2:00r...3 7,147m 2:16.4

C4S1J3 : E2 + B2 1.5x15' cad 20 rp=5'

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12/03/24 15:00 3,104m 2:24.9

C3S3J5 : ra15' post B4

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12/02/24 v20:00/2:30r...2 5,568m 2:20.7

C3S3J5 : E6 + B4 1500m progressif (cad 24-28) en 6:07

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11/30/24 v20:00/2:00r...3 7,480m 2:27.6

C3S4J3 : (E1 + E4) 20' + B5 1x500m en 1:49.5, ra15'

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11/23/24 3:49 672m 2:50.9

pied de rameur cassé !

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11/20/24 15:00 3,044m 2:27.8

Régénération post marathon de Deauville : ECH 5' + 10' B1 cad 18

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11/13/24 v20:00/2:00r...2 5,080m 2:27.7

éch. type 6 20' + 5' de hautes cadences : 1' cad 26 + 30" cad 28, ra 30" puis 1' cad 28 + 30" c…

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11/12/24 v10:00/1:30r...2 5,508m 2:16.1

C3S3J3 : E5 + B2 1x15' cad 20 ra=5'

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11/10/24 v10:00/2:00r...23 8,128m 2:16.5

C3S2J5 : E2 + T4 , RA=10' cad 18

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11/06/24 v10:00/2:00r...5 6,008m 2:19.8

C3S2J2 : E4 + B7 2x12' (3' cad 16 V8, 3' ra, 6' B1)

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11/04/24 v10:00/2:00r...2 6,346m 2:21.8

C3S2J1 : E3 + B1 1x20' cad 18, ra 2'

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11/01/24 v10:00/2:00r...5 9,300m 2:17.9

C3S1J5 : E2 + T3 1x(10' cad 18, 2km cad 20, 1km cad 22), rp=4', RP=6' + 10' RA

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10/30/24 v10:00/2:00r...5 5,962m 2:20.8

C3S1J2 : E4 + B7 2x12' (3' cad 16 V8, 3' ra, 6' B1)

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10/26/24 v20:00/3:00r...3 9,092m 2:22.0

C2S5J4 : E6 + B3 1x2000m cad 24 prop max, ra 15'

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10/25/24 v10:00/2:00r...5 5,449m 2:21.7

C2S5J3 : E2 + B5 3x500m cad 28 en 1:55.1 ra5' puis ra 10'

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10/23/24 v10:00/2:00r...9 2,963m 2:21.7

C2S5J2 : E1 + séries courtes 8x15 coups cad 30-32, ra 3'

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10/21/24 v10:00/2:00r...2 5,317m 2:21.1

C2S5J1 : E5 + B1 15' cad 18

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10/19/24 19:00 3,801m 2:29.9

19' 3800m en décomposition gestuelle

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