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Mai \u2013 Juin 2019<\/strong><\/p>\n <\/p>\n <\/p>\n Tous les RV \u00e0 17h30 sur le circuit Vita (sauf indication particuli\u00e8re)<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n Pour rappel, l\u00e9gende des diff\u00e9rentes boucles<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n 1 mai <\/strong>(attention RV 10h)<\/p>\n Pour tous les groupes, par \u00e9quipes de 2 ou 3, relais sur 25 x 300m<\/p>\n <\/p>\n 8 mai<\/strong><\/p>\n GR.1: 10 x 500m sur tour D \/ 2’R<\/p>\n GR.2: 3 X 6′ en 30-30 \/\/ 2′ R trot l\u00e9ger<\/p>\n GR.3: 2 x ( 5 x 400 m \/ 100m marche) \/\/ 2’30 – sur tour D<\/p>\n GR.4: 5 s\u00e9ries de 2 x (1 c\u00f4te \/ R trot \/ 1 c\u00f4te \/ R marche)<\/p>\n <\/strong><\/p>\n 15 mai<\/strong><\/p>\n GR.1: 1 tour A \/\/ 3’R \/\/ 1 tour \/ 3′ \/\/ 1 tour C \/\/ 3′ \/\/ 1 tour D \/\/ 2’30 \/\/ 1 tour E<\/p>\n GR.2: 1 tour A vite \/\/ 3’R \/\/ 2 x 1 tour C \/ 2\u201930 R \/\/ 2 x 1 tour E \/ 1’30 R<\/p>\n GR.3: 4 s\u00e9ries de 3 (c\u00f4te +50 m) \/ rec trot \/\/ R marche<\/p>\n GR.4: 4 x 200m \/ 1\u2019 R \/\/ 4 x tour D \/ 2\u201930 R \/ 4 x 200m<\/p>\n <\/p>\n 22 mai<\/strong><\/p>\n GR.1: 1 x 1000 m (tour D) 2 s\u00e9ries de 8 x 200m \/ 40 \u00bb \/\/ 2′ R<\/p>\n GR.2: 5 x 500 m ( tour D) \/ 2’30R \/\/ 3’R\/\/ 5 x 300m (tour E )\/1’15″R<\/p>\n GR.3: 1X 300 m ( tour E) \/ 1′ \/\/ 1 X 500 m (tour D ) \/\/ 2\u00a0\u00bb \/\/ 1 tour B \/3’\/ 1 X 500m ( tour D) \/2′ \/\/ 1 X 300m( tour E)<\/p>\n GR.4: 2 x 700m ( tour C) \/ 3’R \/\/ 2 x 500m (tour D) \/ 2′ \/\/ 3 x 200 m \/ 1″R<\/p>\n <\/strong><\/p>\n 29 mai <\/strong> Soir\u00e9e des 1000 – Sur circuit pont de bois<\/strong><\/p>\n GR1: 5 \u00e0 6 x 1000m \/ 200 trot \u00e0 l\u2019aise (1\u201930 )<\/p>\n GR2: 5 x 1000 m \/ 2\u2019 30 rec marche et trot<\/p>\n GR3: 3 \u00e0 4 x 1000 m \/ 3\u2019rec marche \/ 5 x 100 m<\/p>\n GR 4: 3 \u00e0 4 x 1000 m \/ 3\u2019rec marche \/ 5 x 100 m<\/p>\n <\/strong><\/p>\n 5 juin<\/strong><\/p>\n GR.1: 3 x (1 tour B allure 10 kms \/1\u2019 R\/ 500m (tour D) vite \/\/ 3\u2019R<\/p>\n GR.2: 4 \u00e0 5 s\u00e9ries de 3 c\u00f4tes \/ R trot rapide \/\/ marche apr\u00e8s chaque s\u00e9rie<\/p>\n GR 3 : 2 s\u00e9ries de (4 x 500m \/2′ rec) \/3′ rec<\/p>\n GR.4: 5 x 300m (tour E) \/1\u201910 rec \/\/2\u2019R\/\/ 5 x 200m \/ 45\u2019\u2019rec \/\/ 2\u2019R\/\/ \/ 5x100m \/<\/p>\n <\/strong><\/p>\n 12 juin<\/strong><\/p>\n GR.1: 1 x 1000 m sur circuit D \/ 3’rec\/\/ + 20′ en 30 lent -30 vite sur piste finlandaise<\/p>\n GR.2: 2 x 300 m (tour E )\/1\u2019R \/\/ 2\u2019R \/\/2 x 500 ( tour D) \/\/ 2\u2019R\/\/ 1 tour B allure 10 kms \/ 3\u2019R \/2 x 500 ( tour D) \/\/2\u2019R \/\/2 x 200m \/1\u2019R <\/p>\n GR.3: 1 tout A \/ 3′ rec \/ 6 x 300m (tour E)\/ 1′ rec<\/p>\n GR.4: sur circuit C : 2 s\u00e9ries de 8 \u00ab en 30-30 \/ R 5\u2019 trot<\/p>\n <\/strong><\/p>\n 19 juin<\/strong><\/p>\n Travail de 30′ par \u00e9quipe de 3 sur 3 circuits diff\u00e9rents; toujours deux en course.<\/p>\n (tour D et\/ou tour E et \/ou tour B en coupant pied de la c\u00f4te)<\/p>\n <\/strong><\/p>\n 26 juin<\/strong><\/p>\n Test 4 x 1000m avec 200m trot<\/p>\n <\/p>\n <\/strong><\/p>\n <\/strong><\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Mai \u2013 Juin 2019 Tous les RV \u00e0 17h30 sur le circuit Vita (sauf indication particuli\u00e8re) <\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,8],"tags":[],"class_list":["post-380","post","type-post","status-publish","format-standard","hentry","category-entrainements","category-programme-du-mercredi"],"_links":{"self":[{"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/posts\/380","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/comments?post=380"}],"version-history":[{"count":6,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/posts\/380\/revisions"}],"predecessor-version":[{"id":495,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/posts\/380\/revisions\/495"}],"wp:attachment":[{"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/media?parent=380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/categories?post=380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/tags?post=380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/esmclub.be\/wp-content\/uploads\/2019\/05\/Parcours-VITA.jpg\")
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