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PLAN DE PREPARATION |
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MARATHON DE PARIS 11 AVRIL 2010 |
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JANVIER |
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Dimanche 3 |
1h30 endurance ( Toulenne / Marie-Hélène et Fabrice ) |
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Lundi 4 |
45' endurance |
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Mercredi 6 |
30' footing + 4* (200m r=30" + 300m r=1'30") + 10' footing |
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Vendredi 8 |
30' footiing + 10*30'' en côtes r=descentes |
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Dimanche 10 |
1h40' endurance ( Bieujac / Cedric ) |
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Lundi 11 |
1h endurance |
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Mercredi 13 |
30' footing + 2* ( 4*400m r=1'30'' à 2' ) + 10' footing |
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Vendredi 15 |
30' footiing + 8*45'' en côtes r=descentes |
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Dimanche 17 |
1h45' endurance ( Fargues / Michel, Annie et Alain ) |
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Lundi 18 |
1h10' endurance |
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Mercredi 20 |
20' footing + ( 8*300m r= 1' à 1'30'' ) + 10' footing |
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Vendredi 22 |
20' footing + ( 3*1500m r=2à3' ) + 10' footing |
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Dimanche 24 |
1h45' endurance ( Illats / Dany et Sylvie ) |
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Lundi 25 |
45' footing |
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Mercredi 27 |
20' footing + 2*10' ( 30"-30" ) R=5' + 10' footing |
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Vendredi 29 |
TEST 20' footing + 3 à 4* 1000m r=2' + 10' footing |
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Dimanche 31 |
1h50' endurance |
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FEVRIER |
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Lundi 1 |
1h10' endurance |
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Mercredi 3 |
30' footing + 8*400m r=1'30 à 2' ) r=5' + 10' footing |
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Vendredi 5 |
20' footing + ( 4 à 5 * 800m r= 2à3' ) + 10' footing |
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Dimanche 7 |
1h50' endurance ( Coimères / Penaud et Dufour ) |
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Lundi 8 |
50' footing |
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Mercredi 10 |
30' footing + ( 3 à 4*1000m r=2'30 ) + 10' footing |
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Vendredi 12 |
40' footing léger |
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Dimanche 14 |
FARGUES DE LANGON 10,7 kms |
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Lundi 15 |
50' footing |
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Mercredi 17 |
20 à 30' footing + ( 8*500m r=1'15'' à 2' ) + 10' footing |
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Vendredi 19 |
1h15' endurance |
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Dimanche 21 |
1h50' endurance ( 1h20 endurance + 20' allure marathon + 10' footing ) |
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( Langon / Alain ) |
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Lundi 22 |
1h10' footing |
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Mercredi 24 |
30' footing + ( 5 à 6*800m r=2 à 3' ) + 10' footing |
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Vendredi 26 |
30' footing + ( 2 à 3*2000m r=3' ) + 10' footing |
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Dimanche 28 |
2h endurance ( 1h30' endurance + 15' AM + 15' footing ) |
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( Leogeats / Denis ) |
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MARS |
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Lundi 1 |
1h15' footing |
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Mercredi 3 |
20' footing + ( 10*3' r= 1'30" ) + 10' footing |
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Vendredi 5 |
20' footing + ( 2 à 3 * 3000m r=3' ) + 10' footing |
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Dimanche 7 |
BAZAS-CAZATS-COIMERES-LANGON |
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Lundi 8 |
1h15' footing |
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Mercredi 10 |
20' footing + ( 3 * 2500m r= 3' ) + 10' footing |
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Vendredi 12 |
60' endurance |
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Dimanche 14 |
2h15' endurance( 1h45' endurance + 20' AM + 10' footing ) |
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( Cadillac / Chantal ) |
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Lundi 15 |
60' footing |
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Mercredi 17 |
20' footing + ( 4000m + 3000m r= 5' + "1000m en option" ) + 10' footing |
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Vendredi 19 |
1h15' footing ( 1h footing + 15' AM |
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Dimanche 21 |
2h30' endurance( 1h45' endurance + 30' AM + 15' footing ) |
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( St Macaire / Delphine, Maria et Olivier ) |
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Lundi 22 |
45' footing facile |
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Mercredi 24 |
20' footing + ( 5000m + 3000m r=5' ) + 10' footing |
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Vendredi 26 |
30' footing + 2*15' AM r=5' |
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Dimanche 28 |
2h endurance( 1h20' endurance + 40' AM ) |
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( Preignac / Marie-Hélène, Anne-Mary et Claude ) |
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Lundi 29 |
45' footing facile |
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Mercredi 31 |
30' footing + 2*30' AM r=5' |
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AVRIL |
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Vendredi 2 |
45' footing |
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Samedi 3 |
1h30 à 1h40' endurance ( 1h15' endurance + 15' AM ) |
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( Castets en Dorthe à 17h30 ) |
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Dimanche 4 |
Repos |
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Lundi 5 |
repos |
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Mardi 6 |
20' footing + ( 2 à 3*1000m facile ) |
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Mercredi 7 |
35' footing ou repos |
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Jeudi 8 |
repos ou 35' footing |
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Vendredi 9 |
repos |
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Samedi 10 |
repos |
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Dimanche 11 |
MARATHON DE PARIS          |
Année 2016
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