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06 12 53 21 77
p63 65 70 mthode turbo stagnation
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1: easy 40min. 6:08moy


2: medium 40min. 5.10moy. trop vite
4: easy 1h. 5.50moy. 10,33km
5: easy 50min. 5.51. 8.55km
6: easy 1h. 5.44 10.48km
8: easy 1h30. 5.45. 15.65km
10: intervals. 4.24/4.13/3.57/4.11/3.58/4.14/4.22: 4.11/km
12: easy 1h. 6.15 9.44km
13: easy 1h 6.05 9.89km
14: medium 1h. 5.27 11km
16: easy 1h44. 5.30 18.93km
17: easy 40min.

7 12 16 17 18 19 20 21 22 23 26 29 30
lafay lvl V
j1: b:16/18
a:12/12
c:7/6
j2: b:20/15
a:17/8
c:7/5
j3: b:23/16
a:20/12
c:8/6
j4: b:23/16
a:20/13
c:8/5
j5: b:23/17
a:18/13
c:9/6
j6: b:27/18
a:17/14
c:?/

5nov
7nov
9nov
11nov
14nov
18nov

LVL 2: objectif 6*12


1re semaine:
j1: b1:5*6 20nov 2015
a3:5*6
a2:5*6
c1:5*6
j2: b1:6*6 21nov
a3:6*6
a2:6*6
c1:6*6
j3: b1:7*6 23nov
a3:7*6
a2:7*6 dur
c1:7*6
j4: b1:8*6 24nov
a3:8*6 dur
a2:8/6/4/4/4/4
c1:8*6

2me semaine:
j1: b1:9*6 29nov
a3:9/9/9/4/5/6
a2:9/9/5/4/4/5
c1:9*6
j2: b1:6*6 1 dc 70%
a3:6*6
a2:6*6
c1:6*6
j3: b1:10*6 3 dc
a3:9*6
a2:6/6/7/5/5/7
c1:10*6
e: 6
3me semaine:
j1: b1:11*6 6dc
a3:10/10/10/8/4/5
a2:6*6
c1:11/11/11/11/11/4
j2: b1:7*6 8dc 70%
a3:7*6
a2:7*6 dur
c1:7*6
j3: b1:12*6
10dc
a3:10/10/10/10/10/5
a2:
c1:11*6
e:6*5 petite flexion, moins que parallle
4me semaine:
j1: b1:13*6
15dc
a3:10/10/10/10/10/5
a2:8/5/4/
c1:12*6
e:6*6
j2: b1:8*6
19dc boucle 8
a3:8*6
a2:8/8/8/3/5/5
c1:13*6
e:7*6
j3: b1:14*6 23dc
a3:10/10/5/5/4
a2:6*6 (bureau saint lu)
c1:14/14/14/14/14/7
e:8*6
5me semaine: boucle, 5*6 partout, sauf e/c. e: quand 10=>e1. Quand 15=>sans tenir
en recommenant 7*6
j1: b1:5*6 27dc
a3:5*6
a2:5*6
c1:8*6 70%
e:9*6 g

Reset 2me lvl


1re semaine:
j1: b1:5*6 28jan
a3:5*6
a2:5*6
c1:5*6
e:5*6 d
j2: b1:6*6 31jan
a3:6*6
a2:6 3 4 3 3
c1:6*6
e:6*6 g
j3: b1:7*6 2fv
a3:777744
a2(1/2):5*6
c1:7*6
e:7*6 d
2me semaine:
j1: b1:8*6 4fv
a3:7*6
a2(1/2):6*6
c1:
e:
j2: b1:9*6 6fv
a3:888884
a2(1/2):7*6
c1:8*6
e:8*6 g
j3: b1:10*6 9fv
a3:888886
a2(1/2):8*6
c1:9*6
e:9*6 d
3me semaine:
j1: b1:11*6 11fv
a3:888845
a2(1/2):9*6
c1:10*6
e:10*6 g
j2: b1:12*6 13fv
a3:888886
a2(1/2):10/10/10/8/10/7
c1:11/11/11/11/11/8
e1:5*6 d
j3: b1:8*6 16fv
a3(chaises):888 sans chaises666
a2(1/2):8*6
c1:11*6

e1:6*6 g
4me semaine:
j1: b1:9*6 18fv
a3:6*6
a2(1/2):9*6
c1:12*6
e1:7*6 d
j2: b1:10*6 20fv
a3:7*6
a2(1/2):10*6
c1:8*6
e1:8*6 g
j3: b1:11*6 23fv
a3:8*6 ou 5 = refaire
a2(1/2):11*6
c1:
e1:9*6 d
5me semaine:
j1: b1:12*6 25fv
a3:8*6
a2(1/2):12/12/12/8/8/8
c1:9*6
e1:10*6 g
j2: b1:7*6 27fv
a3:9*6
a2:5*6
c1:10*6
e1:11*6 d
j3: b1:8*6 1mar
a3:10*6
a2:666654
c1:11*6
e1:12*6 g
6me semaine: pliomtrie: 30sec sprint, 1min repos ? intgrer exos ischios (bride one
leg)+mollets
j1: b1:9*6 3mar
a3:11/11/11/11/5/5
a2:7/7/5/3/4/4
c1:11/12/12/12/12/11
e1:13*6 d
j2: b1:10*6 5mar
a3:12/12/8/8/8/8
a2:4/4/4/4/4/5
c1:12*6
e1:14*6 g
j3: b1:8*6 24mar
a3:8*6
a2:8/8/8/8/8/5

c1:12/12/12/12/12/5
e1:
Reset 2 niveau:
j1: b1:5*6 3mai
a3:5*6
a2:5*6 (1/2)
c1:5*6
j2: b1:6*6 4mai
a3:6*6
a2:6*6 (1/2)
c1:6*6
j3: b1:7*6 6mai
a3:7*6
a2:7*6 (1/2)
c1:7*6
j4: b1:8*6 7mai
a3:8*6
a2:8*6 (1/2)
c1:8*6
j5: b1:5*6 11mai
a3:5*6
a2:5*6
c1:9*6
j6: b1:6*6 13mai
a3:6*6
a2:6*6
c1:10*6
j7: b1:7*6 15mai
a3:7*6
a2:7*6
c1:11*6
j8: b1:8*6 18mai
a3:8*6
a2:8/8/8/8/8/7
c1:12*6
LVL 3:
j1: b2:4*6
a3:4*6
a2:4*6
c2:4*6

20mai

j2: b2:5*6
a3:5*6
a2:5*6
c2:5*6

21mai

j3: b2:6*6
a3:6*6
a2:6*6

23mai

c2:6*6
j4: b2:7*6 26mai
a3:7*6
a2:7*6
c2:7*6
j5: b2:8*6 28mai
a3:8*6
a2:8*6
c2:8*6
j6: b2:9*6 31mai
a3:9*6
a2:9*6
c2:9*6
j7: b2:10*6 2juin
a3:10*6
a2:10*6
c2:10*6
LVL 4:
j1: b :3*6 4juin
a3:3*6
a2:3*6
c3:3*6
j2: b :4*6 5juin
a3:4*6
a2:4*6
c3:4*6
j3: b :5*6 8juin
a3:5*6
a2:5*6
c3:5*6
j4: b :6*6 11juin
a3:6*6
a2:6*6
c3:6*6
j5: b :7*6 13juin
a3:7*6
a2:7/7/4/5/5/4
c3:7*6
j6: b :8*6 15juin
a3:8/8/8/8/4/5
a2:7/7/6/5/5/5
c3:8/8/8/8/3/3
j7: b :9/9/9/9/6/5 20juin
a3:9/9/4/9/4/4
a2:7/5/3/5/5/5
c3:8/8/8/8/8/3
j8: b :8/8/8/8/8/7 27juin

a3:8/8/6/4/3/4
a2:4/4/5/3/3/3
c3:8*6
j9: b :6/6/6/6/6/6 30juin
a3:6/6/6/6/6/6
a2:6/6/6/6/6/6
c3:9/9/9/9/9/4
j10:b :7/7/7/7/7/7 2juillet
a3:7/7/7/7/7/7
a2:7/7/7/7/7/6
c3:10/10/10/10/4/4
j11:b :8/8/8/8/8/8 4juillet
a3:8/8/8/8/8/8
a2:6/4/5/5/5/5
c3:10/10/10/10/4/10
j12:b :9/9/9/9/9/6 7juillet
a3:9/9/9/6/6/6
a2:7/6/4/4/4/5
c3:11/11/11/11/4/4
j13:b :10/10/10/10/5/6 11juillet
a3:10/10/10/4/4/5
a2:7/7/7/4/5/5
c3:12/12/12/3/5/5
LVL 6:
j1: b1:6*5 13juillet
a3:6*4
a2:6*5
i:6*3
c1:6*3
j2: b1:6*6 15juillet
a3:6*5
a2:6*6
i:6*4
c1:6*4
j3: b1:6*7 18juillet
a3:6*6
a2:6*7
i:6*5
c1:6*5
j4: b1:6*8 22juillet
a3:6*7
a2:6*8
i:6*6
c1:6*6
j5: b1:6*9 24juillet
a3:6*8
a2:6*9
i:6*7
c1:6*7

j6: b1:6*10 26juillet


a3:6*9
a2:6*10
i:6*8
c1:6*8
j7: b1:6*11 28juillet
a3:6*10
a2:6*11
i:6*9
c1:6*9
j8: b1:6*12 5aout
a3:11/11/11/5/5/9
a2:6*12
i:6*10
c1:6*10
lvl 7
j1: b :6*5 8aout
a3:6*5
a2:6*5
i1:no
c3:no
j2: b :6*6 10aout
a3:6*6
a2:6*6
i1:6*4
c3:6*4
j3: b :6*7 12aout
a3:6*7
a2:6*7
i1:6*5
c3:6*5
j4: b :6*8 15aout
a3:6*8
a2:6*8
i1:6*6
c3:6*6
j5: b :6*9 18aout
a3:6*9
a2:9/9/9/9/9/6
i1:6*7
c3:6*7
j6: b :6*10 20aout
a3:10/10/10/5/10/6
a2:10/10/10/10/10/7 (avec 40/50sec de repos entre chaque)
i1:6*8
c3:8/8/8/8/8/5
j7: b :6*10 23aout
a3:6*10
a2:10/10/10/6/6/8

i1:6*9
c3:9/9/9/9/8/9
j8: b :6*10 26aout
a3:6*10
a2:10/6/7/8/9/6
i1:6*10
c3:10/10/10/10/3/10
reset lvl 2 avec i1 :
j1: b1:6*8 28aout
a3:6*8
a2:6*8
i2:6*6
c3:6*8
j2: b1:6*9 29aout
a3:6*9
a2:6*9
i1:6*7
c3:6*9
j3: b1:6*10 5sept
a3:6*10
a2:10/10/10/10/4/5
i1:6*8
c3:6*10
lvl 3: aim 6*12
j1: b2:6*10 7sept
a3:6*10
a2:6*10
i1:6*8
c2:6*10
j2: b2:6*11 10sept
a3:6*11
a2:6*11
i1:6*9
c2:6*11
j3: b2:6*12 14sept
a3:6*12
a2:6*12
i1:6*10
c2:6*12
lvl 4: aim 6*8
j1: b :6*5 17sept
a3:6*5
a2:6*5
i1:6*10
c3:6*5
j2: b :6*6 19sept
a3:6*6
a2:6*6

i2:6*3
c3:6*3
j3: b :6*7 21sept
a3:6*7
a2:6*7
i2:6*4
c3:6*4
j4: b :6*8 23sept
a3:6*8
a2:6*8
i2:6*5
c3:6*5
j5: b :6*9 26sept
a3:6*9
a2:6*9
i2:6*6
c3:6*6
j6: b :6*10 1oct
a3:6*10
a2:10/7/6/6/6/5
i2:?
c3:7/7/7/5/4/4
j7: b :6*10 5oct
a3:6*10
a2:5/5/5/6/6/6
i2:7/7/7/7/4/3
c3:7/7/7/4/5/3
lvl 6: aim 6*12. a2 bras // sol
j1: b1:6*10 7oct
a3:6*10
a2:6*10
i :6*10
c1:6*10
j2: b1:6*11 13oct
a3:6*11
a2:6*11
i1:11/11/11/10/8/5
c1:6*11
j3: b1:6*12 15oct
a3:5*12/8
a2:6*12
i1:6*12
c1:6*12
j4: b1:6*12 17oct
a3:6*12
a2:6*12
i1:6*12
c1:12/12/12/12/8/12
j5: b1:6*12 20oct

a3:5*12/11
a2:6*12
i1:6*12
c1:6*12
lvl 7:
j1: b :
a3:
a2:
i4:
c3:
j :
k :
l :
i5: