entrainement sm(32) part (1)(2)(3)(4)

objectif GRP 170km(+10000m) dossard(3235)

22/08/2014 5h00(Courir pour Owen)

lundi/04/08/repos

part(1)

mardi/05/08/séance de côtes au vallon

avec Mick Aurélien et Anthony

12x la bloucle n° 2 bis

12km350/1h22mn53"/8,9km/h

fc moy(134)(+376m/-374m)

08/05/2014 Guipavas, Brittany, France - pirate 29's 12.4 kilometers run

pirate ran 12.4 kilometers that included the Le raidillon du Conservatoire segment and the Le raidillon du Conservatoire segment.

http://www.strava.com/activities/175925946

part(2)

mercredi/06/08/18h15/dernière sortie piratas

du mercredi avec les potos

08/06/2014 Guipavas, Brittany, France - pirate 29's 13.5 kilometers run

pirate ran 13.5 kilometers at an average pace of 6:45/km and climbed 230 meters.

http://www.strava.com/activities/176518354

part(3)

jeudi/07/08/soir séance côte et plat échauf + PPG

+ 6x 45" côte n° 1 /rcp désc 1mn15" récup (3mn)

+ 6 x 30"/30" sur du plat terrain stabilisé

9km750/51mn/11,5km/h fc moy(134)

08/07/2014 Guipavas, Brittany, France - pirate 29's 10.0 kilometers run

pirate ran 10.0 kilometers that included the Descente stang alar segment and the monter Stang alar segment.

http://www.strava.com/activities/176961686

part(4)

vendredi/08/08/soir footing cool

avec Marielle et Nadine

vallon<-----costour----->vallon

08/08/2014 Guipavas, Brittany, France - pirate 29's 9.0 kilometers run

pirate ran 9.0 kilometers that included the Entrée du Rody segment.

http://www.strava.com/activities/177375409

9km/1h13mn14"/7,4km/h fc moy(105)