Nouvelle séance d’allure spécifique semi à Malagène : 4X10mn en allure spécifique semi (récup 2’30)
Des tableaux pour déterminer son AS Semi :
En fonction de sa VMA
|
limite basse (80%) |
limite haute (85%) |
|||||
|
VMA |
vitesse |
allure |
Chrono |
vitesse |
allure |
Chrono |
|
10 |
8 |
00:07:30 |
02:38:15 |
8,5 |
00:07:04 |
02:28:56 |
|
11 |
8,8 |
00:06:49 |
02:23:52 |
9,35 |
00:06:25 |
02:15:24 |
|
12 |
9,6 |
00:06:15 |
02:11:53 |
10,2 |
00:05:53 |
02:04:07 |
|
13 |
10,4 |
00:05:46 |
02:01:44 |
11,05 |
00:05:26 |
01:54:34 |
|
14 |
11,2 |
00:05:21 |
01:53:02 |
11,9 |
00:05:03 |
01:46:23 |
|
15 |
12 |
00:05:00 |
01:45:30 |
12,75 |
00:04:42 |
01:39:18 |
|
16 |
12,8 |
00:04:41 |
01:38:54 |
13,6 |
00:04:25 |
01:33:05 |
|
17 |
13,6 |
00:04:25 |
01:33:05 |
14,45 |
00:04:09 |
01:27:37 |
|
18 |
14,4 |
00:04:10 |
01:27:55 |
15,3 |
00:03:55 |
01:22:45 |
|
19 |
15,2 |
00:03:57 |
01:23:17 |
16,15 |
00:03:43 |
01:18:23 |
|
20 |
16 |
00:03:45 |
01:19:08 |
17 |
00:03:32 |
01:14:28 |
En fonction de son objectif semi
| Chrono | allure |
| 01:15:00 | 00:03:33 |
| 01:20:00 | 00:03:47 |
| 01:25:00 | 00:04:02 |
| 01:30:00 | 00:04:16 |
| 01:35:00 | 00:04:30 |
| 01:40:00 | 00:04:44 |
| 01:45:00 | 00:04:59 |
| 01:50:00 | 00:05:13 |
| 01:55:00 | 00:05:27 |
| 02:00:00 | 00:05:41 |
| 02:05:00 | 00:05:55 |
| 02:10:00 | 00:06:10 |
| 02:15:00 | 00:06:24 |
| 02:20:00 | 00:06:38 |
| 02:25:00 | 00:06:52 |