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"Duree": "01:18:40", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-06-28", "Shoes": 2, "Type": "AERO1", "Km": 5.92, "Duree": "00:39:04", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-06-30", "Shoes": 2, "Type": "SPE10", "Km": 7.23, "Duree": "00:49:02", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-07-03", "Shoes": 2, "Type": "AERO1", "Km": 12.0, "Duree": "01:16:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-07-07", "Shoes": 2, "Type": "AERO1", "Km": 8.52, "Duree": "00:49:01", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-07-11", "Shoes": 2, "Type": "AERO1", "Km": 4.0, "Duree": "00:25:00", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Munster" }, { "Date": "2010-08-17", "Shoes": 2, "Type": "AERO1", "Km": 5.0, "Duree": "00:32:00", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-08-19", "Shoes": 2, "Type": "AERO1", "Km": 5.3, "Duree": "00:34:00", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-08-26", "Shoes": 2, "Type": "AERO1", "Km": 6.0, "Duree": "00:38:28", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-08-28", "Shoes": 2, "Type": "AERO1", "Km": 12.04, "Duree": "01:16:17", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-08-29", "Shoes": 2, "Type": "AERO1", "Km": 7.0, "Duree": "00:49:00", "Weig": 79.6, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-08-31", "Shoes": 2, "Type": "AERO1", "Km": 6.51, "Duree": "00:44:37", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-09-02", "Shoes": 2, "Type": "AERO1", "Km": 5.6, "Duree": "00:33:00", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Environ" }, { "Date": "2010-09-05", "Shoes": 2, "Type": "AERO1", "Km": 15.3, "Duree": "01:37:09", "Weig": 79.4, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-09-07", "Shoes": 2, "Type": "SPE10", "Km": 9.544, "Duree": "00:56:30", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Environ panne de montre" }, { "Date": "2010-09-08", "Shoes": 2, "Type": "VMA", "Km": 10.01, "Duree": "00:58:23", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "25' echauffement + 10*1'15'' (a 4.1 environ) et R :1'" }, { "Date": "2010-09-11", "Shoes": 2, "Type": "AERO1", "Km": 13.77, "Duree": "01:33:31", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-09-13", "Shoes": 2, "Type": "AERO1", "Km": 8.7, "Duree": "00:55:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Dur !!! 25mn echauff + 4 * 800m a 5/1000" }, { "Date": "2010-09-14", "Shoes": 2, "Type": "SPE10", "Km": 9.3, "Duree": "00:53:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-09-16", "Shoes": 2, "Type": "AERO1", "Km": 7.71, "Duree": "00:51:17", "Weig": 81.1, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-09-18", "Shoes": 2, "Type": "SPE10", "Km": 6.83, "Duree": "00:37:24", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Dur !!! 1km echauffement + 5*1km a 5mn/km" }, { "Date": "2010-09-19", "Shoes": 2, "Type": "AERO1", "Km": 15.2, "Duree": "01:39:57", "Weig": 80.1, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": ":)" }, { "Date": "2010-09-21", "Shoes": 2, "Type": "SPE10", "Km": 8.32, "Duree": "00:48:24", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": ":( Chaleur !!!" }, { "Date": "2010-09-23", "Shoes": 2, "Type": "AERO1", "Km": 8.99, "Duree": "00:57:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "25 mn +12 *300 en 1'30 R :1' +10" }, { "Date": "2010-09-25", "Shoes": 2, "Type": "SPE10", "Km": 12.0, "Duree": "01:10:00", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "20 mn + 7.000 en 40' + 10'" }, { "Date": "2010-09-27", "Shoes": 2, "Type": "SPE10", "Km": 11.01, "Duree": "01:01:22", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-10-03", "Shoes": 2, "Type": "10K", "Km": 10.0, "Duree": "00:49:56", "Weig": 81.4, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "10km de l'Odyssea" }, { "Date": "2010-10-04", "Shoes": 2, "Type": "AERO1", "Km": 5.0, "Duree": "00:42:00", "Weig": 81.4, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-10-06", "Shoes": 2, "Type": "SPE10", "Km": 9.78, "Duree": "00:55:44", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-10-08", "Shoes": 2, "Type": "AERO1", "Km": 6.79, "Duree": "00:44:45", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-10-10", "Shoes": 2, "Type": "20K", "Km": 20.0, "Duree": "01:45:49", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "20km de Paris" }, { "Date": "2010-10-13", "Shoes": 2, "Type": "AERO1", "Km": 7.62, "Duree": "00:55:10", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-10-16", "Shoes": 2, "Type": "AERO1", "Km": 15.01, "Duree": "01:31:31", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-10-18", "Shoes": 3, "Type": "AERO1", "Km": 6.74, "Duree": "00:40:22", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-10-19", "Shoes": 3, "Type": "VMA", "Km": 9.6, "Duree": "00:54:06", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "VMA : 25' +10*1'30'' a 4.21 Recup 1'15'' trot +10' (Hors recup°" }, { "Date": "2010-10-21", "Shoes": 3, "Type": "SPE10", "Km": 12.72, "Duree": "01:11:18", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "SPE : 25' + 7*800 a 4.42' + R 2' + Recup 10'" }, { "Date": "2010-10-22", "Shoes": 3, "Type": "VMA", "Km": 9.57, "Duree": "01:03:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "COTES : 30' footing + 2*5*45''en cote retour trot avec 5' entre 2 séries" }, { "Date": "2010-10-23", "Shoes": 3, "Type": "AERO1", "Km": 9.0, "Duree": "00:56:01", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "AERO 1 : 1h de footing" }, { "Date": "2010-10-24", "Shoes": 3, "Type": "AERO1", "Km": 13.68, "Duree": "01:24:20", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Sortie Longue : 1h20 allure lente" }, { "Date": "2010-10-26", "Shoes": 3, "Type": "AERO1", "Km": 10.65, "Duree": "01:05:57", "Weig": 82.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "AERO 1 : 1h de footing" }, { "Date": "2010-10-27", "Shoes": 3, "Type": "AERO1", "Km": 7.95, "Duree": "00:51:23", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "AERO 1 : 50' de footing cool" }, { "Date": "2010-10-28", "Shoes": 3, "Type": "SPE10", "Km": 9.25, "Duree": "00:54:20", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "SPE : 5 * 5' (base 5 pour 1000) + R3' + 10mn récup" }, { "Date": "2010-10-30", "Shoes": 3, "Type": "SPE10", "Km": 9.16, "Duree": "00:54:51", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "COTES : 30' + 10*45' et R :50' trot +10' récup" }, { "Date": "2010-10-31", "Shoes": 3, "Type": "AERO1", "Km": 12.09, "Duree": "01:15:00", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "EF :Endurance" }, { "Date": "2010-11-02", "Shoes": 3, "Type": "AERO1", "Km": 7.49, "Duree": "00:50:01", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "AERO 1 : 50' de footing cool, semaine plus légère" }, { "Date": "2010-11-04", "Shoes": 3, "Type": "VMA", "Km": 9.35, "Duree": "01:01:35", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "VMA : 25' + 10*200m a 4.01 +R 200m + Récup 10'" }, { "Date": "2010-11-07", "Shoes": 3, "Type": "10K", "Km": 10.03, "Duree": "00:48:32", "Weig": 82.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "10km Paris IX" }, { "Date": "2010-11-11", "Shoes": 3, "Type": "AERO1", "Km": 7.11, "Duree": "00:45:03", "Weig": 81.9, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-11-12", "Shoes": 3, "Type": "AERO1", "Km": 9.7, "Duree": "01:00:57", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-11-13", "Shoes": 3, "Type": "AERO1", "Km": 11.41, "Duree": "01:07:00", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-11-14", "Shoes": 3, "Type": "AERO1", "Km": 12.17, "Duree": "01:15:00", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-12-02", "Shoes": 3, "Type": "AERO1", "Km": 5.56, "Duree": "00:43:01", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-12-05", "Shoes": 3, "Type": "AERO1", "Km": 12.81, "Duree": "01:17:51", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2010-12-07", "Shoes": 3, "Type": "VMA", "Km": 8.7, "Duree": "01:00:03", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Debut Prepa Marathon : Ech. 20' +10*400m en 1,42 +-2s R :1'" }, { "Date": "2010-12-08", "Shoes": 3, "Type": "SPE10", "Km": 9.3, "Duree": "01:00:00", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h à 9/10 km/h +20' abdos" }, { "Date": "2010-12-09", "Shoes": 3, "Type": "SPE10", "Km": 9.42, "Duree": "01:00:00", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h à 9/10 km/h +20' abdos" }, { "Date": "2010-12-11", "Shoes": 3, "Type": "VMA", "Km": 8.06, "Duree": "00:50:01", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Stade : Ech 20'+(2*(8*200m en 48' r 30'') et 2' entre les 2 séries + Récup 10'" }, { "Date": "2010-12-12", "Shoes": 3, "Type": "SPE10", "Km": 13.62, "Duree": "01:20:04", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Course longue : Paris 10 à 11,5 km/h" }, { "Date": "2010-12-15", "Shoes": 3, "Type": "AERO1", "Km": 9.36, "Duree": "01:00:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h à 9/10 km/h +20' abdos" }, { "Date": "2010-12-16", "Shoes": 3, "Type": "VMA", "Km": 9.33, "Duree": "01:00:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "VMA : 10*500m en 2,08''" }, { "Date": "2010-12-17", "Shoes": 3, "Type": "SPE10", "Km": 9.43, "Duree": "01:00:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h à 9/10 km/h +20' abdos" }, { "Date": "2010-12-19", "Shoes": 3, "Type": "SPE10", "Km": 12.21, "Duree": "01:15:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h15 a 10 a 11,5 km/h : Bof Neige + Excès table" }, { "Date": "2010-12-22", "Shoes": 3, "Type": "VMA", "Km": 8.92, "Duree": "01:00:34", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "VMA : 12*400 en 1,42+-2'' et R : 1'" }, { "Date": "2010-12-24", "Shoes": 3, "Type": "AERO1", "Km": 19.0, "Duree": "02:00:03", "Weig": 79.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "EF : 9/10 km : 2 séances d'1h" }, { "Date": "2010-12-26", "Shoes": 3, "Type": "VMA", "Km": 9.2, "Duree": "01:00:02", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "VMA : 2*(10*200m :48''+-2) avec r=1' et R=2'" }, { "Date": "2010-12-28", "Shoes": 3, "Type": "SPE10", "Km": 13.99, "Duree": "01:20:00", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "AS : 1h15' a 10 a 11,5 km/h" }, { "Date": "2010-12-31", "Shoes": 3, "Type": "AERO1", "Km": 9.38, "Duree": "01:03:00", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "EF : 1h a 9/10 km:h" }, { "Date": "2011-01-02", "Shoes": 3, "Type": "SPE42", "Km": 17.4, "Duree": "01:45:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "AS : 1h45 z 70/80% soit 10km a 11,5 => un peu lent" }, { "Date": "2011-01-06", "Shoes": 3, "Type": "AERO1", "Km": 9.28, "Duree": "01:00:00", "Weig": 79.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "EF : 1h a 9/10 km/h" }, { "Date": "2011-01-07", "Shoes": 3, "Type": "AERO1", "Km": 10.13, "Duree": "01:00:00", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "EF : 1h a 9/10 km/h" }, { "Date": "2011-01-08", "Shoes": 3, "Type": "VMA", "Km": 8.02, "Duree": "01:00:48", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "VMA : 2*(10*200m) avec r=1' et R=2''" }, { "Date": "2011-01-11", "Shoes": 3, "Type": "VMA", "Km": 9.24, "Duree": "01:00:01", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "2 X( 10 X 300) récup 45\" entre les séries 2' 100% de la VMA- Tps = 1'17\"(+/- 2\")" }, { "Date": "2011-01-12", "Shoes": 3, "Type": "AERO1", "Km": 9.45, "Duree": "01:00:01", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h - end - 65 à 70 %de la VMA-9 à 10 km/h environ" }, { "Date": "2011-01-13", "Shoes": 3, "Type": "SPE42", "Km": 16.24, "Duree": "01:35:30", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h30' en end Variations d'allure -70 à 80% de la VMA-10 à 11,5 km/h" }, { "Date": "2011-01-14", "Shoes": 3, "Type": "SPE42", "Km": 11.66, "Duree": "01:09:56", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "4 x 2000m . R 2' 85 %de la VMA-12 km/h environ- 5'02\" au km" }, { "Date": "2011-01-16", "Shoes": 3, "Type": "SPE42", "Km": 19.29, "Duree": "02:00:00", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "2 h end - Variations d'allure -70 à 80% de la VMA-10 à 11,5 km/h" }, { "Date": "2011-01-18", "Shoes": 3, "Type": "AERO1", "Km": 10.0, "Duree": "01:04:30", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 heure end 65 à 70 %de la VMA-9 à 10 km/h environ" }, { "Date": "2011-01-19", "Shoes": 3, "Type": "VMA", "Km": 12.2, "Duree": "01:18:06", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "2 X( 10 X 400m) récup 1' entre les séries 2' 100% de la VMA- Tps = 1'42\"(+/- 2\")" }, { "Date": "2011-01-22", "Shoes": 3, "Type": "VMA", "Km": 12.89, "Duree": "01:20:22", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1000m -2000m - 3000m - 2000m - 1000m . R 2' 85 %de la VMA-12 km/h environ- 5'02\" au km" }, { "Date": "2011-01-23", "Shoes": 3, "Type": "AERO1", "Km": 17.5, "Duree": "01:48:30", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h 30' en end Variations d'allure -70 à 80% de la VMA-10 à 11,5 km/h" }, { "Date": "2011-01-25", "Shoes": 3, "Type": "AERO1", "Km": 9.66, "Duree": "01:00:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h - end - 65 à 70 %de la VMA-9 à 10 km/h environ" }, { "Date": "2011-01-27", "Shoes": 3, "Type": "AERO1", "Km": 9.24, "Duree": "01:00:00", "Weig": 80.1, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h - end - 65 à 70 %de la VMA-9 à 10 km/h environ" }, { "Date": "2011-01-30", "Shoes": 3, "Type": "SPE42", "Km": 20.1, "Duree": "01:00:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "2H - end - 70 à 80% de la VMA - 10 à 11,5km/h environ" }, { "Date": "2011-02-01", "Shoes": 3, "Type": "VMA", "Km": 12.07, "Duree": "01:20:00", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "2 X( 10 X 400m) récup 1' entre les séries 2' 100% de la VMA- Tps = 1'42\"(+/- 2\")" }, { "Date": "2011-02-05", "Shoes": 3, "Type": "SPE42", "Km": 10.99, "Duree": "01:11:00", "Weig": 81.4, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "8 x 1000m . R 2' 85 %de la VMA-12 km/h environ- 5'02\" au km" }, { "Date": "2011-02-06", "Shoes": 3, "Type": "AERO1", "Km": 19.02, "Duree": "01:53:58", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h15' End Variations d'allure -70 à 80% de la VMA-10 à 11,5 km/h" }, { "Date": "2011-02-08", "Shoes": 3, "Type": "AERO1", "Km": 9.44, "Duree": "01:00:00", "Weig": 81.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 heure end 65 à 70 %de la VMA-9 à 10 km/h environ" }, { "Date": "2011-02-10", "Shoes": 3, "Type": "VMA", "Km": 9.35, "Duree": "00:59:29", "Weig": 82.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "2 X( 10 X 300m) récup 45\" entre les séries 2' 100% de la VMA- Tps =1'17\" (+/- 2\")" }, { "Date": "2011-02-11", "Shoes": 3, "Type": "AERO1", "Km": 9.63, "Duree": "01:01:01", "Weig": 80.8, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 heure end 65 à 70 %de la VMA-9 à 10 km/h environ" }, { "Date": "2011-02-12", "Shoes": 3, "Type": "VMA", "Km": 11.08, "Duree": "01:05:00", "Weig": 80.3, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "4000m-3000m -2000m . R 2' 85 %de la VMA-12 km/h environ- 5'02\" au km" }, { "Date": "2011-02-13", "Shoes": 4, "Type": "SPE42", "Km": 22.281, "Duree": "02:15:00", "Weig": 80.3, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "2h15' End Variations d'allure -70 à 80% de la VMA-10 à 11,5 km/h" }, { "Date": "2011-02-15", "Shoes": 4, "Type": "AERO1", "Km": 9.57, "Duree": "01:00:00", "Weig": 80.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65 à 70 %de la VMA-9 à 10 km/h environ" }, { "Date": "2011-02-16", "Shoes": 4, "Type": "SPE42", "Km": 9.46, "Duree": "01:16:00", "Weig": 80.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "6 x 1000m . R 2' 85 %de la VMA-12 km/h environ- 5'02\" au km" }, { "Date": "2011-02-17", "Shoes": 4, "Type": "AERO1", "Km": 9.93, "Duree": "01:01:25", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65 à 70 %de la VMA-9 à 10 km/h environ" }, { "Date": "2011-02-21", "Shoes": 4, "Type": "AERO1", "Km": 5.15, "Duree": "00:31:31", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Montagne 20 a 30 mn de course lente" }, { "Date": "2011-02-23", "Shoes": 4, "Type": "AERO1", "Km": 4.7, "Duree": "00:34:41", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Montagne 20 a 30 mn de course lente : Gros dénivelé" }, { "Date": "2011-02-27", "Shoes": 4, "Type": "SPE42", "Km": 13.0, "Duree": "01:15:00", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 heure 15 dont 15 minutes au seuil" }, { "Date": "2011-03-01", "Shoes": 4, "Type": "AERO1", "Km": 10.25, "Duree": "01:03:56", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65 à 70 %de la VMA-9 à 10 km/h environ" }, { "Date": "2011-03-03", "Shoes": 4, "Type": "AERO1", "Km": 10.28, "Duree": "01:00:00", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65 à 70 %de la VMA-9 à 10 km/h environ" }, { "Date": "2011-03-06", "Shoes": 4, "Type": "42K", "Km": 42.42, "Duree": "03:59:17", "Weig": 78.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Marathon de Barcelone" }, { "Date": "2011-03-13", "Shoes": 4, "Type": "AERO1", "Km": 9.91, "Duree": "01:00:01", "Weig": 79.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Course de récupération. Sentation de fatigue et de mal musculaire" }, { "Date": "2011-03-15", "Shoes": 4, "Type": "AERO1", "Km": 10.1, "Duree": "01:00:00", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Récupération" }, { "Date": "2011-03-20", "Shoes": 4, "Type": "AERO1", "Km": 15.01, "Duree": "01:28:28", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Récupération" }, { "Date": "2011-03-22", "Shoes": 4, "Type": "AERO1", "Km": 9.45, "Duree": "01:00:00", "Weig": 79.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x longueur terrain foot - Récup retour trot Allure soutenue les longueurs terrain foot." }, { "Date": "2011-03-23", "Shoes": 4, "Type": "VMA", "Km": 7.73, "Duree": "00:53:01", "Weig": 79.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "25' footing + 3 x 7' (30'' allure rapide/30'' allure lente) - Pause 4' entre chaque série. Terminer par 10' footing lent En nature sur terrain plat - allure régulière proche allure 10km : 210m" }, { "Date": "2011-03-29", "Shoes": 4, "Type": "AERO1", "Km": 9.64, "Duree": "01:01:19", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2011-04-01", "Shoes": 4, "Type": "AERO1", "Km": 6.98, "Duree": "00:42:37", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2011-04-12", "Shoes": 4, "Type": "AERO1", "Km": 10.3, "Duree": "01:00:13", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure allure facile 10km/h" }, { "Date": "2011-04-14", "Shoes": 4, "Type": "SPE10", "Km": 9.5, "Duree": "01:07:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Piste : 8 x 600m tr : 2' Régulier et facile au début - 2'40'' (+/-3\") environ" }, { "Date": "2011-04-15", "Shoes": 4, "Type": "VMA", "Km": 8.08, "Duree": "00:50:49", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 20' + 9 x 1'30'' - Récup 1'15'' trot + 10' footing En nature sur terrain plat - D = 33m environ" }, { "Date": "2011-04-16", "Shoes": 4, "Type": "AERO1", "Km": 13.39, "Duree": "01:20:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure20' allure lente 09-10km/h" }, { "Date": "2011-04-17", "Shoes": 4, "Type": "AERO1", "Km": 8.0, "Duree": "00:47:35", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure allure facile 10km/h - Mal lu la consigne" }, { "Date": "2011-04-19", "Shoes": 4, "Type": "AERO1", "Km": 10.14, "Duree": "01:00:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure allure facile 10km/h" }, { "Date": "2011-04-20", "Shoes": 4, "Type": "SPE10", "Km": 9.42, "Duree": "01:03:16", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Piste : 7 x 800m Récup. 2'30'' + 10' footing lent Régulier et facile au début - Tps :3'40''' (5''+/-) environ." }, { "Date": "2011-04-21", "Shoes": 4, "Type": "VMA", "Km": 8.36, "Duree": "00:54:38", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "20' footing + 8 x 2' - Récup. 1'30'' allure lente + 10' footing D = 430m environ" }, { "Date": "2011-04-23", "Shoes": 4, "Type": "AERO1", "Km": 15.41, "Duree": "01:31:52", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure20' allure lente 10km/h" }, { "Date": "2011-04-25", "Shoes": 4, "Type": "SPE10", "Km": 13.91, "Duree": "01:20:45", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "20' footing + 6 x 1000m Récup. 2' trot + 10' footing Allure régulière - Tps : 4'35'' (+/- 7'')" }, { "Date": "2011-04-26", "Shoes": 4, "Type": "AERO1", "Km": 9.44, "Duree": "00:57:42", "Weig": 81.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x longueur terrain foot - Récup retour trot Allure soutenue les longueurs terrain foot." }, { "Date": "2011-04-27", "Shoes": 4, "Type": "AERO3", "Km": 10.45, "Duree": "01:01:01", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 20' + 3 x 7' allure rapide - Récup. 5' trot + 10' footing allure en dessous celle du 10km, mais très régulier." }, { "Date": "2011-04-28", "Shoes": 4, "Type": "AERO1", "Km": 9.63, "Duree": "00:58:31", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure allure facile" }, { "Date": "2011-05-01", "Shoes": 4, "Type": "10K", "Km": 10.0, "Duree": "00:47:01", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "10Km Planète Jogging" }, { "Date": "2011-05-08", "Shoes": 4, "Type": "AERO1", "Km": 10.44, "Duree": "01:00:00", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x longueur terrain foot - Récup retour trot Allure soutenue les longueurs terrain foot." }, { "Date": "2011-05-10", "Shoes": 4, "Type": "AERO3", "Km": 10.29, "Duree": "01:04:09", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "20' footing + 1'/1'30''/2' x 4 séries - récup 45''/1' - Pause 2' entre les séries En nature sur terrain plat - allure régulière proche allure 10km (environ 210m/320m/450m)" }, { "Date": "2011-05-11", "Shoes": 4, "Type": "AERO1", "Km": 8.41, "Duree": "00:52:20", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x longueur terrain foot - Récup retour trot Allure soutenue les longueurs terrain foot." }, { "Date": "2011-05-14", "Shoes": 4, "Type": "AERO3", "Km": 8.35, "Duree": "00:52:03", "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "20' footing + 1'/2'/3' x 3 séries - récup 1'/1'30'' - Pause 2' entre les séries En nature sur terrain plat - allure régulière proche allure 10km. Même rythme que les 3 séances précédentes." }, { "Date": "2011-05-15", "Shoes": 4, "Type": "10K", "Km": 10.0, "Duree": "00:46:30", "Weig": 80.9, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "10 Km Handicap International" }, { "Date": "2011-05-17", "Shoes": 4, "Type": "AERO1", "Km": 10.0, "Duree": "01:04:38", "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Course de récupération" }, { "Date": "2011-05-19", "Shoes": 4, "Type": "AERO1", "Km": 6.78, "Duree": "00:43:34", "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Course de récupération" }, { "Date": "2011-05-20", "Shoes": 4, "Type": "AERO1", "Km": 9.0, "Duree": "00:57:00", "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Course de récupération" }, { "Date": "2011-05-24", "Shoes": 4, "Type": "AERO1", "Km": 10.58, "Duree": "01:00:00", "Weig": 81.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure allure facile 10km/h" }, { "Date": "2011-05-25", "Shoes": 4, "Type": "AERO1", "Km": 12.38, "Duree": "01:20:00", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure20' allure lente - 09-10km/h" }, { "Date": "2011-05-26", "Shoes": 4, "Type": "AERO1", "Km": 10.1, "Duree": "01:01:00", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1h 10km/h Ajouté au programme" }, { "Date": "2011-05-27", "Shoes": 4, "Type": "SPE10", "Km": 10.0, "Duree": "01:05:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Piste : 8 x 600m tr : 2' Régulier et facile au début - 2'40'' (+/-3\") environ" }, { "Date": "2011-05-29", "Shoes": 4, "Type": "AERO1", "Km": 10.34, "Duree": "01:02:00", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure allure facile 10km/h" }, { "Date": "2011-05-31", "Shoes": 4, "Type": "SPE10", "Km": 9.42, "Duree": "01:00:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Piste : 7 x 800m Récup. 2'30'' + 10' footing lent Régulier et facile au début - Tps :3'40''' (5''+/-) environ." }, { "Date": "2011-06-01", "Shoes": 4, "Type": "AERO1", "Km": 10.19, "Duree": "01:04:00", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure allure facile 10km/h" }, { "Date": "2011-06-02", "Shoes": 4, "Type": "VMA", "Km": 8.65, "Duree": "00:51:00", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "20' footing + 8 x 2' - Récup. 1'30'' allure lente + 10' footing D = 460m environ" }, { "Date": "2011-06-03", "Shoes": 4, "Type": "AERO1", "Km": 15.985, "Duree": "01:43:00", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Course de récupération" }, { "Date": "2011-06-05", "Shoes": 4, "Type": "SPE10", "Km": 11.699, "Duree": "01:13:00", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "20' footing + 6 x 1000m Récup. 2' trot + 10' footing Allure régulière - Tps : 4'28'' (+/- 7'')" }, { "Date": "2011-06-07", "Shoes": 4, "Type": "AERO1", "Km": 12.42, "Duree": "01:11:00", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure20' allure lente" }, { "Date": "2011-06-08", "Shoes": 4, "Type": "AERO1", "Km": 11.5, "Duree": "01:06:00", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure allure facile avec 3 km a 5/km" }, { "Date": "2011-06-12", "Shoes": 4, "Type": "10K", "Km": 10.0, "Duree": "00:49:46", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "La Course du Château" }, { "Date": "2011-06-13", "Shoes": 5, "Type": "AERO1", "Km": 9.31, "Duree": "00:59:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Course de récupération" }, { "Date": "2011-06-15", "Shoes": 5, "Type": "AERO1", "Km": 8.411, "Duree": "00:53:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x longueur terrain foot - Récup retour trot Allure soutenue les longueurs terrain foot." }, { "Date": "2011-06-16", "Shoes": 6, "Type": "AERO3", "Km": 10.544, "Duree": "01:05:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 20' + 3 x 7' allure rapide - Récup. 5' trot + 10' footing allure en dessous celle du 10km, mais très régulier." }, { "Date": "2011-06-19", "Shoes": 5, "Type": "10K", "Km": 10.0, "Duree": "00:45:53", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "La Course Paris L'Equipe" }, { "Date": "2011-06-21", "Shoes": 6, "Type": "AERO1", "Km": 10.0, "Duree": "01:05:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure' allure très lente" }, { "Date": "2011-06-23", "Shoes": 6, "Type": "AERO1", "Km": 11.517, "Duree": "01:07:00", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Séance d'entraînement du 23/06/2011, 001h07'36\"" }, { "Date": "2011-06-26", "Shoes": 5, "Type": "10K", "Km": 10.0, "Duree": "00:48:57", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "10 km de Paris X" }, { "Date": "2011-06-28", "Shoes": 6, "Type": "AERO1", "Km": 10.223, "Duree": "01:01:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1heure allure facile Récupération" }, { "Date": "2011-06-29", "Shoes": 6, "Type": "AERO1", "Km": 10.4, "Duree": "01:00:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x longueur terrain foot - Récup retour trot Allure soutenue les longueurs terrain foot." }, { "Date": "2011-06-30", "Shoes": 6, "Type": "SPE10", "Km": 9.283, "Duree": "00:57:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 20' + 3 x 7' allure rapide - Récup. 5' trot + 10' footing allure en dessous celle du 10km, mais très régulier." }, { "Date": "2011-07-03", "Shoes": 5, "Type": "10K", "Km": 10.0, "Duree": "00:45:35", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Les Foulées d'Ile de France" }, { "Date": "2011-07-11", "Shoes": 6, "Type": "AERO1", "Km": 10.88, "Duree": "01:03:28", "Weig": 82.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing de Récupération" }, { "Date": "2011-07-15", "Shoes": 6, "Type": "AERO1", "Km": 12.0, "Duree": "01:09:02", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing en Belgique" }, { "Date": "2011-07-20", "Shoes": 6, "Type": "VMA", "Km": 9.96, "Duree": "00:56:31", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "30' footing + 10 x 1' récup. 1' trot + 10' footing lent Terrain plutôt plat, type route - D = 260 m environ." }, { "Date": "2011-07-21", "Shoes": 6, "Type": "AERO1", "Km": 9.62, "Duree": "00:57:40", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Footing 1h 10km/h" }, { "Date": "2011-07-22", "Shoes": 6, "Type": "AERO3", "Km": 9.74, "Duree": "00:55:39", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "20' footing + 3 x 4' récupération 3' trot + 10' footing allure lente En nature sur terrain plat - allure régulière, D= 920 m environ" }, { "Date": "2011-07-23", "Shoes": 6, "Type": "AERO1", "Km": 7.81, "Duree": "00:46:31", "Weig": 80.4, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "25' footing + 8 x 30'' en côte, récupération trot sur la distance Pente douce, sur route" }, { "Date": "2011-07-24", "Shoes": 6, "Type": "AERO1", "Km": 14.51, "Duree": "01:15:00", "Weig": 82.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h 15' footing 11-12 km/h" }, { "Date": "2011-07-26", "Shoes": 6, "Type": "AERO1", "Km": 10.18, "Duree": "01:01:35", "Weig": 81.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot 11km/h" }, { "Date": "2011-07-28", "Shoes": 6, "Type": "VMA", "Km": 9.58, "Duree": "00:58:23", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "30' footing + 10 x 1'15'' récupération 1' trot + 10' footing lent D= 320 m environ" }, { "Date": "2011-07-29", "Shoes": 6, "Type": "AERO3", "Km": 13.09, "Duree": "01:15:03", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "30' footing + 4 x 4' rapide, 3' récupération trot + 10' footing lent D= 920 m environ" }, { "Date": "2011-07-30", "Shoes": 6, "Type": "AERO1", "Km": 9.3, "Duree": "00:50:01", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot 11-12 km/h" }, { "Date": "2011-07-31", "Shoes": 6, "Type": "AERO1", "Km": 14.89, "Duree": "01:20:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h 20' footing , sortie longue 11 km/h" }, { "Date": "2011-08-02", "Shoes": 6, "Type": "VMA", "Km": 10.69, "Duree": "01:08:05", "Weig": 81.6, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "30' footing + 10 x 1'30'', récupération 1'30'' + 10' footin lent D= environ 380 m" }, { "Date": "2011-08-03", "Shoes": 6, "Type": "AERO1", "Km": 8.87, "Duree": "00:53:41", "Weig": 81.6, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot 11-12 km/h" }, { "Date": "2011-08-10", "Shoes": 6, "Type": "VMA", "Km": 8.91, "Duree": "00:55:00", "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "30' footing + 2 x 10 x 30'' rapide, 30'' trot + 10' footing lent D=130m" }, { "Date": "2011-08-11", "Shoes": 6, "Type": "AERO1", "Km": 4.47, "Duree": "00:36:00", "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Course avec Margot Ajouté (réalise le 13/08)" }, { "Date": "2011-08-12", "Shoes": 6, "Type": "AERO1", "Km": 11.0, "Duree": "01:04:37", "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 h footing allure 11-12 Km/h" }, { "Date": "2011-08-13", "Shoes": 6, "Type": "AERO1", "Km": 10.52, "Duree": "01:00:00", "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 h footing allure facile - Balade" }, { "Date": "2011-08-14", "Shoes": 6, "Type": "AERO1", "Km": 10.05, "Duree": "00:51:46", "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing a 12km/h" }, { "Date": "2011-08-30", "Shoes": 6, "Type": "AERO1", "Km": 9.997, "Duree": "01:00:13", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Jogging de reprise" }, { "Date": "2011-09-03", "Shoes": 6, "Type": "AERO1", "Km": 11.126, "Duree": "01:07:56", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Jogging de reprise" }, { "Date": "2011-09-04", "Shoes": 6, "Type": "AERO1", "Km": 10.333, "Duree": "01:00:06", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Jogging de reprise" }, { "Date": "2011-09-05", "Shoes": 6, "Type": "AERO1", "Km": 11.02, "Duree": "01:00:00", "Weig": 80.3, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements ou REPOS 11 km/h environ" }, { "Date": "2011-09-06", "Shoes": 6, "Type": "VMA", "Km": 7.78, "Duree": "00:50:00", "Weig": 79.8, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "10 x 400- 1'30\" recup 1' trotté 100% de la VMA , 16 km/h-" }, { "Date": "2011-09-07", "Shoes": 6, "Type": "AERO1", "Km": 10.65, "Duree": "01:00:37", "Weig": 79.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements ou REPOS 11 km/h environ" }, { "Date": "2011-09-08", "Shoes": 6, "Type": "SPE10", "Km": 9.36, "Duree": "00:57:30", "Weig": 80.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "4 x 1000- recup 2' trotté 85% de la VMA,13,5 km/h soit 4'24 au KM (j'ai visé 4,32/km)" }, { "Date": "2011-09-09", "Shoes": 6, "Type": "AERO1", "Km": 14.23, "Duree": "01:17:43", "Weig": 79.9, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h15' end entre 65% et 80 % de la VMA (11 km/h à 13 km/h)" }, { "Date": "2011-09-13", "Shoes": 6, "Type": "AERO1", "Km": 10.7, "Duree": "01:00:00", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements ou REPOS 11 km/h environ" }, { "Date": "2011-09-14", "Shoes": 6, "Type": "AERO1", "Km": 12.47, "Duree": "01:12:01", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h 10' footing - 11 km/h" }, { "Date": "2011-09-15", "Shoes": 6, "Type": "AERO3", "Km": 9.22, "Duree": "00:50:25", "Weig": 79.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "25' footing + 4 x 5'/2'30'' +10' footing lent - D= 1100 m environ" }, { "Date": "2011-09-17", "Shoes": 6, "Type": "COTES", "Km": 7.054, "Duree": "00:42:17", "Weig": 79.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "25' footing + 8 x 1' en côte, récup trot sur la distance Pente douce, sur route" }, { "Date": "2011-09-18", "Shoes": 6, "Type": "AERO1", "Km": 15.01, "Duree": "01:23:45", "Weig": 78.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h 15' footing - 11 km/h maxi" }, { "Date": "2011-09-20", "Shoes": 6, "Type": "AERO1", "Km": 12.0, "Duree": "01:08:23", "Weig": 78.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "30' footing + 3 x 7' rapide, récupération 3' trot + 10' footing lent D= 1500 m environ" }, { "Date": "2011-09-21", "Shoes": 6, "Type": "VMA", "Km": 12.02, "Duree": "01:12:58", "Weig": 78.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Piste: 7 x 800 m: 3'17'', récupération 2' trot + 10' footing lent - Echauffement 20',Essayer d'être le plus régulier possible (+/- 2'')" }, { "Date": "2011-09-22", "Shoes": 6, "Type": "AERO1", "Km": 10.32, "Duree": "01:00:01", "Weig": 78.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h footing cool - 10/10,5 km/h" }, { "Date": "2011-09-23", "Shoes": 6, "Type": "AERO1", "Km": 9.06, "Duree": "00:51:22", "Weig": 78.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot - 11-12 km/h" }, { "Date": "2011-09-25", "Shoes": 6, "Type": "AERO2", "Km": 14.66, "Duree": "01:20:00", "Weig": 79.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h 20' footing - 11 km/h" }, { "Date": "2011-09-27", "Shoes": 6, "Type": "AERO1", "Km": 11.34, "Duree": "01:01:34", "Weig": 78.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot11-12 km/h" }, { "Date": "2011-09-28", "Shoes": 6, "Type": "AERO1", "Km": 13.91, "Duree": "01:15:00", "Weig": 77.8, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h 15' footing 11km/h environ" }, { "Date": "2011-09-29", "Shoes": 6, "Type": "SPE10", "Km": 11.2, "Duree": "01:07:37", "Weig": 77.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Piste: 7 x 1000 : 4'15'', récupération Echauffement 20', Essayer d'être le plus régulier possible (+/- 2'')" }, { "Date": "2011-10-01", "Shoes": 6, "Type": "AERO1", "Km": 10.47, "Duree": "00:55:50", "Weig": 79.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot - 11 km/h environ" }, { "Date": "2011-10-02", "Shoes": 5, "Type": "10K", "Km": 10.0, "Duree": "00:46:16", "Weig": 78.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "10 Km de Paris Centre" }, { "Date": "2011-10-04", "Shoes": 6, "Type": "AERO1", "Km": 10.01, "Duree": "01:00:01", "Weig": 78.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h footing - 10-10,5 km/h, course dimanche" }, { "Date": "2011-10-05", "Shoes": 6, "Type": "VMA", "Km": 9.39, "Duree": "00:55:16", "Weig": 79.1, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "30' footing + 2 x 8' de 30'' rapide, 30'' trot, 4' pause entre les séries" }, { "Date": "2011-10-06", "Shoes": 6, "Type": "AERO1", "Km": 12.5, "Duree": "01:02:00", "Weig": 78.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Entrainements au stade" }, { "Date": "2011-10-08", "Shoes": 6, "Type": "AERO1", "Km": 4.31, "Duree": "00:27:34", "Weig": 76.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "25' footing + 5 x 100 m , récupération 100 m trot Ballade" }, { "Date": "2011-10-09", "Shoes": 6, "Type": "20K", "Km": 20.0, "Duree": "01:34:00", "Weig": 76.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "20km de Paris" }, { "Date": "2011-10-11", "Shoes": 6, "Type": "AERO1", "Km": 9.01, "Duree": "00:58:30", "Weig": 77.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Séance d'entraînement du 11/10/2011, 000h58'44\"" }, { "Date": "2011-10-13", "Shoes": 6, "Type": "AERO1", "Km": 10.0, "Duree": "01:00:00", "Weig": 77.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Séance d'entraînement du 13/10/2011, 001h00'43\" Déroulé" }, { "Date": "2011-10-16", "Shoes": 6, "Type": "AERO1", "Km": 17.4, "Duree": "01:40:00", "Weig": 76.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Séance d'entraînement du 16/10/2011, 001h41'57\"" }, { "Date": "2011-10-18", "Shoes": 6, "Type": "AERO1", "Km": 11.72, "Duree": "01:07:14", "Weig": 75.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Footing accéléré progressivement jusqu'à la fin" }, { "Date": "2011-10-19", "Shoes": 6, "Type": "AERO1", "Km": 15.2, "Duree": "01:20:24", "Weig": 75.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h 15' footing 11km/h environ" }, { "Date": "2011-10-20", "Shoes": 6, "Type": "AERO1", "Km": 13.57, "Duree": "01:24:00", "Weig": 75.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Séance au stade" }, { "Date": "2011-10-23", "Shoes": 5, "Type": "10K", "Km": 9.71, "Duree": "00:42:20", "Weig": 76.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Corrida du 15ème (Equivalent 43,37 sur 10)" }, { "Date": "2011-10-25", "Shoes": 7, "Type": "AERO1", "Km": 10.99, "Duree": "01:06:11", "Weig": 76.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot 11-12 KM/H" }, { "Date": "2011-10-26", "Shoes": 7, "Type": "VMA", "Km": 10.5, "Duree": "01:00:16", "Weig": 77.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "25' footing + 3 x 8 x 30'' allure rapide 30'' allure lente. Récup. 5' + 10' footing lent à la fin. Faire toujours la même distance (environ 125m)" }, { "Date": "2011-10-29", "Shoes": 7, "Type": "COTES", "Km": 9.5, "Duree": "00:54:16", "Weig": 76.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "30' footing + 2 x 6 x 30'' en côte - récupération retour trot et Pause 5' entre les 2 séries Choisir une pente régulière, pas trop forte et sur sol dur." }, { "Date": "2011-10-30", "Shoes": 7, "Type": "AERO1", "Km": 15.03, "Duree": "01:24:01", "Weig": 76.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Sortie longue : 1heure20' Sortie longue : 1heure20'" }, { "Date": "2011-11-01", "Shoes": 7, "Type": "AERO1", "Km": 13.02, "Duree": "01:09:37", "Weig": 77.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot 11-12km/h" }, { "Date": "2011-11-02", "Shoes": 7, "Type": "AERO1", "Km": 7.69, "Duree": "00:47:37", "Weig": 77.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "25' footing + 2 x6 x 45'' allure rapide 30'' allure lente. Récup. 5' + 10' footing lent à la fin. Faire toujours la même distance (environ 185m)" }, { "Date": "2011-11-05", "Shoes": 7, "Type": "SPE10", "Km": 13.45, "Duree": "01:18:45", "Weig": 77.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Piste : 25' footing lent + 4 x 6' allure rapide Récup 4' trot léger + 10' footing Adapter son allure aux sensations pour terminer la séance dans de bonnes conditions." }, { "Date": "2011-11-06", "Shoes": 7, "Type": "AERO1", "Km": 16.15, "Duree": "01:30:00", "Weig": 76.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Sortie longue : 1heure30' Ne pas aller vite 10-11km/h" }, { "Date": "2011-11-08", "Shoes": 7, "Type": "AERO1", "Km": 12.08, "Duree": "01:02:35", "Weig": 76.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot 11-12km/h" }, { "Date": "2011-11-10", "Shoes": 7, "Type": "VMA", "Km": 15.96, "Duree": "01:24:24", "Weig": 76.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "25' footing + 9 x 2' allure rapide. Récup. 1'30'' trot + 10' footing. Faire toujours la même distance (environ 480m)" }, { "Date": "2011-11-11", "Shoes": 7, "Type": "COTES", "Km": 8.06, "Duree": "00:45:36", "Weig": 76.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "20' footing + 12 x 45'' en côte - récupération 30'' . Choisir une pente régulière, pas trop forte et sur sol dur." }, { "Date": "2011-11-12", "Shoes": 7, "Type": "SPE10", "Km": 10.74, "Duree": "01:04:04", "Weig": 76.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Piste : 25' footing lent + 6 x 1000m (2tours) Récupération 2' + 10' footing. Tps = 4'20''" }, { "Date": "2011-11-13", "Shoes": 7, "Type": "AERO1", "Km": 13.13, "Duree": "01:11:16", "Weig": 76.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Sortie longue : 1heure20' Ne pas aller vite 11km/h" }, { "Date": "2011-11-16", "Shoes": 7, "Type": "AERO1", "Km": 10.81, "Duree": "01:01:18", "Weig": 77.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Footing accéléré progressivement jusqu'à la fin" }, { "Date": "2011-11-19", "Shoes": 7, "Type": "AERO1", "Km": 5.68, "Duree": "00:43:36", "Weig": 77.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Training Laura NYC" }, { "Date": "2011-11-26", "Shoes": 7, "Type": "AERO1", "Km": 10.19, "Duree": "01:00:00", "Weig": 76.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Sortie" }, { "Date": "2011-11-27", "Shoes": 5, "Type": "10K", "Km": 10.34, "Duree": "00:45:35", "Weig": 76.1, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "10 km Paris IX" }, { "Date": "2011-11-29", "Shoes": 7, "Type": "AERO1", "Km": 11.34, "Duree": "01:01:11", "Weig": 76.1, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot 11-12 KM/H" }, { "Date": "2011-12-01", "Shoes": 7, "Type": "AERO1", "Km": 5.93, "Duree": "00:34:54", "Weig": 77.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Entrainements au stade" }, { "Date": "2011-12-04", "Shoes": 7, "Type": "AERO1", "Km": 17.01, "Duree": "01:34:20", "Weig": 78.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Sortie longue : 1heure30' Ne pas aller vite 10-11km/h" }, { "Date": "2011-12-06", "Shoes": 7, "Type": "AERO1", "Km": 10.42, "Duree": "00:58:22", "Weig": 77.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1h footing cool - 10,5/11,0 km/h" }, { "Date": "2011-12-11", "Shoes": 7, "Type": "AERO1", "Km": 16.01, "Duree": "01:28:11", "Weig": 78.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Sortie longue" }, { "Date": "2011-12-13", "Shoes": 7, "Type": "AERO1", "Km": 11.23, "Duree": "01:01:00", "Weig": 78.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Séance aéro" }, { "Date": "2011-12-18", "Shoes": 7, "Type": "AERO1", "Km": 21.1, "Duree": "01:53:00", "Weig": 78.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Sortie longue" }, { "Date": "2011-12-20", "Shoes": 7, "Type": "AERO1", "Km": 12.0, "Duree": "01:02:00", "Weig": 77.5, "FCM": 163.0, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2011-12-22", "Shoes": 7, "Type": "AERO1", "Km": 11.01, "Duree": "00:55:27", "Weig": 77.5, "FCM": 162.0, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2011-12-26", "Shoes": 5, "Type": "VMA", "Km": 11.01, "Duree": "01:08:27", "Weig": 79.5, "FCM": 148.0, "FCR": null, "FCR2": null, "Commentaire": "Séance du 22/12 : 20' End-10 X 400- recup 1'-20' End 100% de la VMA,Tps= 1'27\"(+/- 2\")" }, { "Date": "2011-12-27", "Shoes": 7, "Type": "AERO1", "Km": 14.2, "Duree": "01:15:00", "Weig": 78.8, "FCM": 155.0, "FCR": null, "FCR2": null, "Commentaire": "Séance 25/12 : 1h15' en end Variations d'allure -70 à 80% de la VMA-de 11 à 13 km/h" }, { "Date": "2011-12-28", "Shoes": 7, "Type": "VMA", "Km": 11.05, "Duree": "01:06:57", "Weig": 76.8, "FCM": 151.0, "FCR": null, "FCR2": null, "Commentaire": "20' End-10 X 400- recup 1'-20' End 100% de la VMA,Tps= 1'27\"(+/- 2\")" }, { "Date": "2011-12-29", "Shoes": 7, "Type": "AERO1", "Km": 12.01, "Duree": "01:00:38", "Weig": 76.8, "FCM": 160.0, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2011-12-30", "Shoes": 7, "Type": "AERO1", "Km": 12.01, "Duree": "01:02:08", "Weig": 78.0, "FCM": 155.0, "FCR": 61.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2011-12-31", "Shoes": 7, "Type": "AERO1", "Km": 8.42, "Duree": "00:50:06", "Weig": 78.2, "FCM": 143.0, "FCR": 61.0, "FCR2": null, "Commentaire": "20' End-12 X 200- recup 30\"-20' End100% de la VMA,Tps= 40\"(+/- 2\")" }, { "Date": "2012-01-01", "Shoes": 7, "Type": "AERO3", "Km": 15.02, "Duree": "01:19:36", "Weig": 78.7, "FCM": 150.0, "FCR": 61.0, "FCR2": null, "Commentaire": "1h15' en end Variations d'allure -70 à 80% de la VMA-de 11 à 13 km/h" }, { "Date": "2012-01-03", "Shoes": 7, "Type": "AERO1", "Km": 12.2, "Duree": "01:02:40", "Weig": 77.8, "FCM": 155.0, "FCR": 61.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-01-04", "Shoes": 7, "Type": "AERO1", "Km": 12.0, "Duree": "01:01:08", "Weig": 77.0, "FCM": 162.0, "FCR": 61.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-01-05", "Shoes": 7, "Type": "VMA", "Km": 12.16, "Duree": "01:05:24", "Weig": 76.0, "FCM": 156.0, "FCR": 51.0, "FCR2": null, "Commentaire": "20' End-10 X 400- recup 1'-20' End 100% de la VMA,Tps= 1'27\"(+/- 2\")" }, { "Date": "2012-01-07", "Shoes": 7, "Type": "VMA", "Km": 10.76, "Duree": "01:02:00", "Weig": 77.0, "FCM": 144.0, "FCR": 51.0, "FCR2": null, "Commentaire": "20' End-14 X 200- recup 30\"-20' End 100% de la VMA,Tps= 39\"(+/- 2\")" }, { "Date": "2012-01-08", "Shoes": 7, "Type": "AERO3", "Km": 18.0, "Duree": "01:30:34", "Weig": 77.0, "FCM": 152.0, "FCR": 49.0, "FCR2": null, "Commentaire": "1h30' en end Variations d'allure -70 à 80% de la VMA-de 11 à 13 km/h" }, { "Date": "2012-01-11", "Shoes": 7, "Type": "AERO1", "Km": 12.01, "Duree": "01:00:54", "Weig": 77.0, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-01-12", "Shoes": 7, "Type": "AERO1", "Km": 12.71, "Duree": "01:04:01", "Weig": 77.0, "FCM": 151.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-01-15", "Shoes": 7, "Type": "AERO3", "Km": 17.3, "Duree": "01:25:37", "Weig": 76.0, "FCM": 156.0, "FCR": 44.0, "FCR2": null, "Commentaire": "1h15' en end Variations d'allure -70 à 80% de la VMA-de 11 à 13 km/h" }, { "Date": "2012-01-17", "Shoes": 7, "Type": "AERO1", "Km": 12.09, "Duree": "01:01:18", "Weig": 77.4, "FCM": 153.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-01-18", "Shoes": 7, "Type": "AERO1", "Km": 12.17, "Duree": "01:00:00", "Weig": 76.5, "FCM": 157.0, "FCR": 49.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-01-19", "Shoes": 7, "Type": "VMA", "Km": 11.89, "Duree": "01:08:00", "Weig": 76.0, "FCM": 152.0, "FCR": 56.0, "FCR2": null, "Commentaire": "20' End-10 X 400- recup 1'-20' End 100% de la VMA,Tps= 1'27\"(+/- 2\")" }, { "Date": "2012-01-21", "Shoes": 7, "Type": "VMA", "Km": 11.29, "Duree": "01:06:00", "Weig": 75.9, "FCM": 148.0, "FCR": 56.0, "FCR2": null, "Commentaire": "20' End-10 X 400- recup 1'-20' End 100% de la VMA,Tps= 1'27\"(+/- 2\")" }, { "Date": "2012-01-22", "Shoes": 7, "Type": "AERO3", "Km": 18.01, "Duree": "01:32:09", "Weig": 75.5, "FCM": 154.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h30' en end Variations d'allure -70 à 80% de la VMA-de 11 à 13 km/h" }, { "Date": "2012-01-24", "Shoes": 7, "Type": "AERO1", "Km": 11.84, "Duree": "01:00:44", "Weig": 76.5, "FCM": 154.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-01-26", "Shoes": 7, "Type": "SPE21", "Km": 12.84, "Duree": "01:11:01", "Weig": 76.8, "FCM": 161.0, "FCR": 65.0, "FCR2": null, "Commentaire": "20' End-1000-2000-3000 récup 2'-20' End 85% de la vma à 4'50\"environ" }, { "Date": "2012-01-27", "Shoes": 7, "Type": "AERO1", "Km": 12.78, "Duree": "01:03:43", "Weig": 76.0, "FCM": 155.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-01-28", "Shoes": 7, "Type": "AERO1", "Km": 7.85, "Duree": "00:46:00", "Weig": 75.8, "FCM": null, "FCR": 53.0, "FCR2": null, "Commentaire": "45' End 65% de la VMA-10 km/h environ" }, { "Date": "2012-01-29", "Shoes": 7, "Type": "10K", "Km": 10.0, "Duree": "00:42:53", "Weig": 75.8, "FCM": 165.0, "FCR": 49.0, "FCR2": null, "Commentaire": "Les Foulées du 8ème arrondissement" }, { "Date": "2012-01-31", "Shoes": 7, "Type": "AERO1", "Km": 11.51, "Duree": "01:00:21", "Weig": 76.0, "FCM": 152.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-02-01", "Shoes": 7, "Type": "AERO1", "Km": 10.18, "Duree": "01:00:00", "Weig": 75.1, "FCM": 134.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA-10 km/h environ" }, { "Date": "2012-02-05", "Shoes": 7, "Type": "AERO1", "Km": 24.0, "Duree": "02:03:57", "Weig": 77.3, "FCM": 153.0, "FCR": 51.0, "FCR2": null, "Commentaire": "2h en end Variations d'allure -70 à 80% de la VMA-de 11 à 13 km/h" }, { "Date": "2012-02-07", "Shoes": 7, "Type": "AERO1", "Km": 10.59, "Duree": "01:00:00", "Weig": 76.0, "FCM": 147.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA-10 km/h environ" }, { "Date": "2012-02-09", "Shoes": 7, "Type": "AERO1", "Km": 12.01, "Duree": "01:00:30", "Weig": 76.0, "FCM": 153.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-02-10", "Shoes": 7, "Type": "AERO1", "Km": 8.57, "Duree": "00:46:44", "Weig": 77.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "45' End 65% de la VMA-10 km/h environ" }, { "Date": "2012-02-11", "Shoes": 7, "Type": "VMA", "Km": 10.0, "Duree": "00:58:31", "Weig": 77.0, "FCM": 153.0, "FCR": 51.0, "FCR2": null, "Commentaire": "20' End-2 X ( 7 X 400) récup 1'- entre les séries 3'- 100% de la VMA,Tps= 1'27\"(+/- 2\")" }, { "Date": "2012-02-12", "Shoes": 7, "Type": "15K", "Km": 15.0, "Duree": "01:10:12", "Weig": 76.3, "FCM": 160.0, "FCR": 63.0, "FCR2": null, "Commentaire": "Les Foulées charentonnaises" }, { "Date": "2012-02-14", "Shoes": 7, "Type": "VMA", "Km": 13.97, "Duree": "01:24:31", "Weig": 78.3, "FCM": 146.0, "FCR": 61.0, "FCR2": null, "Commentaire": "20' End-2 X (9 X 400) récup 1' entre les séries 4'-20'End 100% de la VMA,Tps= 1'27\"(+/- 2\")" }, { "Date": "2012-02-16", "Shoes": 5, "Type": "AERO1", "Km": 11.01, "Duree": "01:03:24", "Weig": 76.6, "FCM": 134.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA-10 km/h environ" }, { "Date": "2012-02-17", "Shoes": 8, "Type": "AERO1", "Km": 13.28, "Duree": "01:05:41", "Weig": 75.6, "FCM": 154.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-02-18", "Shoes": 8, "Type": "SPE21", "Km": 13.0, "Duree": "01:08:47", "Weig": 76.3, "FCM": 144.0, "FCR": 52.0, "FCR2": null, "Commentaire": "20' End-1000-2000-3000-1000 récup 2'-20'End 85% de la vma à 4'50\"environ (4,37/9:21/13:57/4,38)" }, { "Date": "2012-02-19", "Shoes": 8, "Type": "AERO3", "Km": 20.01, "Duree": "01:42:15", "Weig": 76.8, "FCM": 148.0, "FCR": 65.0, "FCR2": null, "Commentaire": "1h 45' en end Variations d'allure -70 à 80% de la VMA-de 11 à 13 km/h" }, { "Date": "2012-02-22", "Shoes": 8, "Type": "AERO1", "Km": 10.3, "Duree": "01:00:13", "Weig": 76.6, "FCM": 133.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA-10 km/h environ" }, { "Date": "2012-02-23", "Shoes": 8, "Type": "AERO1", "Km": 12.12, "Duree": "01:00:01", "Weig": 76.0, "FCM": 151.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements ou repos" }, { "Date": "2012-02-25", "Shoes": 8, "Type": "AERO1", "Km": 14.63, "Duree": "01:13:00", "Weig": 75.5, "FCM": 150.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h 15' en end Variations d'allure -70 à 80% de la VMA-de 11 à 13 km/h" }, { "Date": "2012-02-28", "Shoes": 8, "Type": "AERO1", "Km": 7.0, "Duree": "00:49:34", "Weig": 75.5, "FCM": 134.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Montagne course Lente" }, { "Date": "2012-03-01", "Shoes": 8, "Type": "AERO1", "Km": 7.5, "Duree": "00:50:12", "Weig": 75.5, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Montagne course Lente" }, { "Date": "2012-03-03", "Shoes": 8, "Type": "AERO1", "Km": 8.12, "Duree": "00:45:03", "Weig": 75.0, "FCM": 142.0, "FCR": 51.0, "FCR2": null, "Commentaire": "45' End 65% de la VMA-10 km/h environ" }, { "Date": "2012-03-04", "Shoes": 8, "Type": "SEMI", "Km": 21.1, "Duree": "01:39:59", "Weig": 75.0, "FCM": 160.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Semi de Paris" }, { "Date": "2012-03-06", "Shoes": 8, "Type": "AERO1", "Km": 12.0, "Duree": "01:00:54", "Weig": 75.7, "FCM": 155.0, "FCR": 65.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-03-07", "Shoes": 8, "Type": "SPE42", "Km": 14.15, "Duree": "01:17:00", "Weig": 75.0, "FCM": 154.0, "FCR": 65.0, "FCR2": null, "Commentaire": "20' End-3 X 2000 récup 2'- 20'End 85% de la vma à 4'45\"environ" }, { "Date": "2012-03-09", "Shoes": 8, "Type": "AERO1", "Km": 12.03, "Duree": "01:00:00", "Weig": 75.5, "FCM": 156.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ" }, { "Date": "2012-03-11", "Shoes": 8, "Type": "VMA", "Km": 12.77, "Duree": "01:14:48", "Weig": 76.0, "FCM": 153.0, "FCR": 53.0, "FCR2": null, "Commentaire": "20' End-14 X 400- recup 1'-20' End 100% de la VMA,Tps= 1'27\"(+/- 2\")" }, { "Date": "2012-03-13", "Shoes": 8, "Type": "AERO1", "Km": 12.35, "Duree": "01:01:07", "Weig": 75.7, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 75% de la VMA-12 km/h environ 12-13 km/h environ" }, { "Date": "2012-03-16", "Shoes": 8, "Type": "AERO3", "Km": 25.0, "Duree": "02:02:54", "Weig": 75.0, "FCM": 157.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Marathon ROME Abandon" }, { "Date": "2012-03-25", "Shoes": 9, "Type": "AERO1", "Km": 10.15, "Duree": "01:00:00", "Weig": 76.4, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Jogging de reprise" }, { "Date": "2012-03-27", "Shoes": 9, "Type": "AERO1", "Km": 10.36, "Duree": "01:00:00", "Weig": 76.4, "FCM": 142.0, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA-10 km/h environ" }, { "Date": "2012-03-28", "Shoes": 9, "Type": "AERO1", "Km": 11.0, "Duree": "01:03:30", "Weig": 76.4, "FCM": 135.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA-10 km/h environ" }, { "Date": "2012-03-29", "Shoes": 9, "Type": "VMA", "Km": 11.29, "Duree": "01:03:00", "Weig": 76.3, "FCM": 150.0, "FCR": 51.0, "FCR2": null, "Commentaire": "20' End-14 X 400- recup 1'-20' End 100% de la VMA,Tps= 1'28\"(+/- 2\")" }, { "Date": "2012-03-31", "Shoes": 9, "Type": "SPE42", "Km": 9.5, "Duree": "00:54:20", "Weig": 76.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1000m - 2000m -3000m - récupération 2' 80% de la vma à 4'25\" au kilometre environ (4:25/:8:47/13:16)" }, { "Date": "2012-04-01", "Shoes": 9, "Type": "AERO3", "Km": 21.1, "Duree": "01:48:00", "Weig": 76.7, "FCM": 160.0, "FCR": 51.0, "FCR2": null, "Commentaire": "2h en end Variations d'allure -70 à 80% de la VMA-de 11 à 13 km/h" }, { "Date": "2012-04-04", "Shoes": 9, "Type": "AERO1", "Km": 10.25, "Duree": "01:00:00", "Weig": 76.5, "FCM": 141.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA-10 km/h environ" }, { "Date": "2012-04-06", "Shoes": 9, "Type": "AERO1", "Km": 10.01, "Duree": "01:00:00", "Weig": 76.5, "FCM": 139.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA-10 km/h environ" }, { "Date": "2012-04-07", "Shoes": 9, "Type": "SPE42", "Km": 12.09, "Duree": "01:04:50", "Weig": 75.7, "FCM": 153.0, "FCR": 48.0, "FCR2": null, "Commentaire": "4 x 2000m - récupération 2' 80% de la vma à 4'25\" au kilometre environ (8,45/8,49/8,49/8,49" }, { "Date": "2012-04-08", "Shoes": 9, "Type": "AERO1", "Km": 15.01, "Duree": "01:15:00", "Weig": 76.3, "FCM": 153.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h15 en end Variations d'allure -70 à 80% de la VMA -12 à 14 km/h" }, { "Date": "2012-04-10", "Shoes": 9, "Type": "AERO1", "Km": 10.54, "Duree": "01:01:20", "Weig": 75.7, "FCM": 141.0, "FCR": 49.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA-10 km/h environ" }, { "Date": "2012-04-12", "Shoes": 9, "Type": "AERO1", "Km": 7.82, "Duree": "00:46:30", "Weig": 75.7, "FCM": 131.0, "FCR": 49.0, "FCR2": null, "Commentaire": "45' End 65% de la VMA-10 km/h environ" }, { "Date": "2012-04-15", "Shoes": 9, "Type": "42K", "Km": 42.195, "Duree": "03:34:34", "Weig": 75.5, "FCM": 168.0, "FCR": 49.0, "FCR2": null, "Commentaire": "Marathon de Nantes" }, { "Date": "2012-04-24", "Shoes": 9, "Type": "AERO1", "Km": 9.0, "Duree": "00:53:51", "Weig": 76.5, "FCM": 160.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Jogging de reprise" }, { "Date": "2012-04-27", "Shoes": 9, "Type": "AERO1", "Km": 11.08, "Duree": "01:00:00", "Weig": 77.0, "FCM": 151.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Jogging de reprise" }, { "Date": "2012-05-01", "Shoes": 9, "Type": "AERO1", "Km": 9.64, "Duree": "00:54:16", "Weig": null, "FCM": 145.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Footing 50' + 6 x 100m pelouse - Récup. Retour trot" }, { "Date": "2012-05-05", "Shoes": 9, "Type": "AERO1", "Km": 10.82, "Duree": "01:00:00", "Weig": 77.6, "FCM": 146.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Aéro 1" }, { "Date": "2012-05-06", "Shoes": 9, "Type": "AERO1", "Km": 12.0, "Duree": "01:07:36", "Weig": 77.0, "FCM": 141.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Aéro 1" }, { "Date": "2012-05-08", "Shoes": 9, "Type": "VMA", "Km": 11.35, "Duree": "00:55:30", "Weig": 78.0, "FCM": 162.0, "FCR": 51.0, "FCR2": null, "Commentaire": "VMA moins" }, { "Date": "2012-05-10", "Shoes": 9, "Type": "AERO1", "Km": 11.11, "Duree": "01:01:01", "Weig": 76.6, "FCM": 144.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Aéro 1" }, { "Date": "2012-05-15", "Shoes": 9, "Type": "AERO1", "Km": 11.97, "Duree": "01:03:00", "Weig": 78.5, "FCM": 151.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot" }, { "Date": "2012-05-17", "Shoes": 9, "Type": "VMA", "Km": 10.16, "Duree": "01:01:00", "Weig": 76.5, "FCM": 147.0, "FCR": 51.0, "FCR2": null, "Commentaire": "25' footing + 3 x 12 x 15'' allure rapide 15'' allure lente. Récup. 5' + 10' footing lent à la fin." }, { "Date": "2012-05-18", "Shoes": 9, "Type": "COTES", "Km": 11.81, "Duree": "01:08:00", "Weig": 77.5, "FCM": 143.0, "FCR": 51.0, "FCR2": null, "Commentaire": "30' footing + 2 x 6 x 30'' en côte - récupération retour trot et Pause 5' entre les 2 séries" }, { "Date": "2012-05-19", "Shoes": 9, "Type": "SPE10", "Km": 10.71, "Duree": "01:06:08", "Weig": 76.5, "FCM": 145.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Nature : 25' footing lent + 6 x 3' allure rapide Récup 2' trot léger + 10' footing. Allure régulière proche allure 10km" }, { "Date": "2012-05-20", "Shoes": 9, "Type": "AERO1", "Km": 14.93, "Duree": "01:17:03", "Weig": 77.3, "FCM": 149.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Sortie longue : 1heure15' - Ne pas aller vite 10-11km/h" }, { "Date": "2012-05-22", "Shoes": 9, "Type": "AERO1", "Km": 11.36, "Duree": "01:00:00", "Weig": 77.5, "FCM": 149.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot" }, { "Date": "2012-05-24", "Shoes": 9, "Type": "VMA", "Km": 12.4, "Duree": "01:00:36", "Weig": 77.54, "FCM": 165.0, "FCR": 51.0, "FCR2": null, "Commentaire": "2*(3*400m (2/2+/3-)+400 all1)" }, { "Date": "2012-05-25", "Shoes": 9, "Type": "COTES", "Km": 11.68, "Duree": "01:02:00", "Weig": 76.5, "FCM": 145.0, "FCR": 51.0, "FCR2": null, "Commentaire": "30' footing + 12 x 30'' puis 6 * 30'' en côte - récupération retour trot et Pause 5' entre les 2 séries" }, { "Date": "2012-05-28", "Shoes": 9, "Type": "AERO1", "Km": 15.01, "Duree": "01:21:26", "Weig": 77.5, "FCM": 150.0, "FCR": 49.0, "FCR2": null, "Commentaire": "Sortie longue : 1heure20' Ne pas aller vite 10-11km/h" }, { "Date": "2012-05-29", "Shoes": 9, "Type": "SPE10", "Km": 11.87, "Duree": "01:07:50", "Weig": 78.5, "FCM": 135.0, "FCR": 49.0, "FCR2": null, "Commentaire": "Séance du 26/05 : Piste : 25' footing lent + 5 x 4' allure rapide Récup 3' trot léger + 10' footing." }, { "Date": "2012-05-30", "Shoes": 9, "Type": "AERO1", "Km": 12.54, "Duree": "01:04:00", "Weig": 77.1, "FCM": 151.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot 11-12km/h" }, { "Date": "2012-05-31", "Shoes": 9, "Type": "SPE10", "Km": 12.74, "Duree": "01:04:01", "Weig": 76.5, "FCM": 147.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Entrainements au stade : 1200 all. Varié + (3*3mn vitess10km +R1) *2" }, { "Date": "2012-06-02", "Shoes": 9, "Type": "AERO1", "Km": 4.45, "Duree": "00:28:02", "Weig": 77.5, "FCM": 130.0, "FCR": 51.0, "FCR2": null, "Commentaire": "25' footing + 5 x 15'' allure rapide sans forcer, juste pour préparer la compétition," }, { "Date": "2012-06-03", "Shoes": 5, "Type": "10K", "Km": 10.0, "Duree": "00:43:05", "Weig": 78.0, "FCM": 165.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Course du Château" }, { "Date": "2012-06-06", "Shoes": 9, "Type": "AERO1", "Km": 12.2, "Duree": "01:02:30", "Weig": 78.0, "FCM": 148.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot" }, { "Date": "2012-06-09", "Shoes": 9, "Type": "VMA", "Km": 10.16, "Duree": "01:00:13", "Weig": 77.2, "FCM": 149.0, "FCR": 51.0, "FCR2": null, "Commentaire": "25' footing + 10 x 1'30'' allure rapide. Récup. 1'30 trot + 10' footing." }, { "Date": "2012-06-10", "Shoes": 9, "Type": "AERO1", "Km": 15.01, "Duree": "01:16:49", "Weig": 77.0, "FCM": 148.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Sortie Longue : 1h15" }, { "Date": "2012-06-11", "Shoes": 9, "Type": "AERO1", "Km": 11.6, "Duree": "01:02:58", "Weig": 77.0, "FCM": 142.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot" }, { "Date": "2012-06-15", "Shoes": 9, "Type": "AERO3", "Km": 11.82, "Duree": "01:01:30", "Weig": 77.0, "FCM": 152.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Nature : 3 x 7' allure rapide mais régulière, récup. 3' trot + 10' footing lent" }, { "Date": "2012-06-16", "Shoes": 9, "Type": "COTES", "Km": 11.48, "Duree": "01:00:00", "Weig": 77.0, "FCM": 144.0, "FCR": 45.0, "FCR2": null, "Commentaire": "30' footing + 30''/45''/1'/45''/30'' x 2 en côte - récupération retour trot et Pause 5' entre les 2 séries" }, { "Date": "2012-06-17", "Shoes": 9, "Type": "AERO1", "Km": 14.97, "Duree": "01:20:00", "Weig": 77.2, "FCM": 140.0, "FCR": 45.0, "FCR2": null, "Commentaire": "Sortie longue : 1heure15' Ne pas aller vite 11km/h" }, { "Date": "2012-06-20", "Shoes": 9, "Type": "AERO1", "Km": 10.21, "Duree": "00:54:00", "Weig": 78.0, "FCM": 139.0, "FCR": 48.0, "FCR2": null, "Commentaire": "50' footing + 10 x 15'' allure rapide récupération 45'' trot" }, { "Date": "2012-06-23", "Shoes": 9, "Type": "AERO1", "Km": 5.24, "Duree": "00:29:00", "Weig": 77.8, "FCM": 146.0, "FCR": 49.0, "FCR2": null, "Commentaire": "25' footing + 5 x 15'' allure rapide sans forcer, juste pour préparer la compétition" }, { "Date": "2012-06-24", "Shoes": 5, "Type": "10K", "Km": 10.0, "Duree": "00:42:49", "Weig": 77.5, "FCM": 167.0, "FCR": 52.0, "FCR2": null, "Commentaire": "10 km l'Equipe" }, { "Date": "2012-07-10", "Shoes": 9, "Type": "AERO1", "Km": 11.03, "Duree": "01:00:03", "Weig": 78.5, "FCM": 142.0, "FCR": 55.0, "FCR2": null, "Commentaire": "(Début Prépa Berlin) 1 h end-20' abdo gainage étirements 10,5 km/h environ" }, { "Date": "2012-07-11", "Shoes": 9, "Type": "VMA", "Km": 9.57, "Duree": "00:47:00", "Weig": 78.5, "FCM": 162.0, "FCR": 55.0, "FCR2": null, "Commentaire": "10 x 200 -45\" recup 30\" trotté 100% de la VMA , 16 km/h" }, { "Date": "2012-07-14", "Shoes": 9, "Type": "AERO1", "Km": 11.81, "Duree": "01:00:00", "Weig": 78.7, "FCM": 158.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements ou REPOS 12,5 km/h environ" }, { "Date": "2012-07-17", "Shoes": 9, "Type": "AERO1", "Km": 12.01, "Duree": "00:59:28", "Weig": 78.5, "FCM": 157.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements 12,5 km/h environ" }, { "Date": "2012-07-18", "Shoes": 9, "Type": "VMA", "Km": 8.1, "Duree": "00:45:39", "Weig": 78.5, "FCM": 153.0, "FCR": 52.0, "FCR2": null, "Commentaire": "12 x 200 -44\" recup 30\" trotté 100% de la VMA , 16 km/h" }, { "Date": "2012-07-22", "Shoes": 9, "Type": "AERO1", "Km": 17.54, "Duree": "01:30:30", "Weig": 78.5, "FCM": 152.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1h30' end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2012-07-24", "Shoes": 9, "Type": "AERO1", "Km": 12.16, "Duree": "01:00:00", "Weig": 79.2, "FCM": 153.0, "FCR": 52.0, "FCR2": null, "Commentaire": "Début de Préparation Marathon 1 h end-20' abdo gainage étirements ou REPOS 12,5 km/h environ" }, { "Date": "2012-07-26", "Shoes": 9, "Type": "VMA", "Km": 9.01, "Duree": "00:52:34", "Weig": 78.2, "FCM": 146.0, "FCR": 52.0, "FCR2": null, "Commentaire": "14 x 200 -43\" recup 30\" trotté 100% de la VMA , 16 km/h" }, { "Date": "2012-07-27", "Shoes": 9, "Type": "AERO1", "Km": 12.0, "Duree": "00:59:57", "Weig": 78.2, "FCM": 157.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements ou REPOS 12,5 km/h environ" }, { "Date": "2012-07-28", "Shoes": 9, "Type": "VMA", "Km": 9.57, "Duree": "00:55:47", "Weig": 78.5, "FCM": 146.0, "FCR": 52.0, "FCR2": null, "Commentaire": "10 x 400 -1'34\" recup 1' trotté 100% de la VMA , 16 km/h" }, { "Date": "2012-07-31", "Shoes": 9, "Type": "AERO1", "Km": 15.62, "Duree": "01:20:00", "Weig": 79.0, "FCM": 155.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1h15' end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2012-08-02", "Shoes": 5, "Type": "AERO1", "Km": 12.18, "Duree": "01:00:00", "Weig": 77.8, "FCM": 155.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements ou REPOS 12,5 km/h environ" }, { "Date": "2012-08-05", "Shoes": 10, "Type": "AERO3", "Km": 20.78, "Duree": "01:45:00", "Weig": 77.7, "FCM": 155.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h45' end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2012-08-07", "Shoes": 10, "Type": "AERO1", "Km": 11.1, "Duree": "01:00:00", "Weig": 77.5, "FCM": 144.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements ou REPOS 12,5 km/h environ" }, { "Date": "2012-08-08", "Shoes": 10, "Type": "VMA", "Km": 8.64, "Duree": "00:50:00", "Weig": 77.5, "FCM": 141.0, "FCR": 48.0, "FCR2": null, "Commentaire": "10 x 400 -1'36\" recup 1' trotté 100% de la VMA , 16 km/h" }, { "Date": "2012-08-09", "Shoes": 10, "Type": "AERO1", "Km": 9.18, "Duree": "00:50:00", "Weig": 77.5, "FCM": 155.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements ou REPOS 12,5 km/h environ" }, { "Date": "2012-08-12", "Shoes": 10, "Type": "SPE42", "Km": 10.72, "Duree": "00:58:41", "Weig": 77.5, "FCM": 150.0, "FCR": 56.0, "FCR2": null, "Commentaire": "4 x 1000- recup 2' trotté 85% de la VMA,14,5 km/h soit 4'30 au KM" }, { "Date": "2012-08-13", "Shoes": 10, "Type": "AERO3", "Km": 15.0, "Duree": "01:15:09", "Weig": 77.5, "FCM": 156.0, "FCR": 56.0, "FCR2": null, "Commentaire": "1h15' end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2012-08-15", "Shoes": 10, "Type": "AERO1", "Km": 12.0, "Duree": "01:00:10", "Weig": 77.5, "FCM": 158.0, "FCR": 56.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements 12,5 km/h environ" }, { "Date": "2012-08-16", "Shoes": 10, "Type": "VMA", "Km": 8.54, "Duree": "00:51:59", "Weig": 77.5, "FCM": 144.0, "FCR": 49.0, "FCR2": null, "Commentaire": "10 x 400 -1'36\" recup 1' trotté 100% de la VMA , 16 km/h" }, { "Date": "2012-08-18", "Shoes": 10, "Type": "SPE42", "Km": 10.19, "Duree": "01:00:00", "Weig": 77.5, "FCM": 146.0, "FCR": 52.0, "FCR2": null, "Commentaire": "6 x 1000- recup 2' trotté 85% de la VMA,14,5 km/h soit 4'30 au KM" }, { "Date": "2012-08-19", "Shoes": 10, "Type": "AERO3", "Km": 17.35, "Duree": "01:30:00", "Weig": 77.5, "FCM": 154.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1h30' end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2012-08-22", "Shoes": 10, "Type": "VMA", "Km": 8.22, "Duree": "00:50:01", "Weig": 77.5, "FCM": 146.0, "FCR": 52.0, "FCR2": null, "Commentaire": "12 x 400 -1'34\" recup 1' trotté 100% de la VMA , 16 km/h" }, { "Date": "2012-08-23", "Shoes": 10, "Type": "AERO1", "Km": 12.02, "Duree": "01:00:00", "Weig": 77.5, "FCM": 160.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements ou REPOS 12,5 km/h environ" }, { "Date": "2012-08-25", "Shoes": 10, "Type": "SPE42", "Km": 11.22, "Duree": "01:00:01", "Weig": 76.3, "FCM": 145.0, "FCR": 51.0, "FCR2": null, "Commentaire": "3 x 2000- recup 2' trotté 85% de la VMA,14,5 km/h soit 4'30 au KM" }, { "Date": "2012-08-26", "Shoes": 10, "Type": "AERO3", "Km": 15.6, "Duree": "01:15:01", "Weig": 75.2, "FCM": 157.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h15' end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2012-08-28", "Shoes": 10, "Type": "AERO1", "Km": 12.36, "Duree": "01:00:01", "Weig": 75.9, "FCM": 154.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements 12,5 km/h environ" }, { "Date": "2012-09-04", "Shoes": 10, "Type": "AERO1", "Km": 13.01, "Duree": "01:05:01", "Weig": 75.9, "FCM": 153.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements 12,5 km/h environ" }, { "Date": "2012-09-05", "Shoes": 10, "Type": "VMA", "Km": 10.08, "Duree": "00:56:05", "Weig": 76.5, "FCM": 152.0, "FCR": 51.0, "FCR2": null, "Commentaire": "10 x 400 -1'36\" recup 1' trotté 100% de la VMA , 16 km/h" }, { "Date": "2012-09-07", "Shoes": 10, "Type": "AERO1", "Km": 12.24, "Duree": "01:00:00", "Weig": 75.9, "FCM": 154.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements ou REPOS 12,5 km/h environ" }, { "Date": "2012-09-08", "Shoes": 10, "Type": "SPE42", "Km": 8.2, "Duree": "00:45:03", "Weig": 74.0, "FCM": 149.0, "FCR": 51.0, "FCR2": null, "Commentaire": "3 x 2000- recup 2' trotté 85% de la VMA,14,5 km/h soit 4'30 au KM" }, { "Date": "2012-09-10", "Shoes": 10, "Type": "AERO1", "Km": 14.55, "Duree": "01:15:00", "Weig": 75.0, "FCM": 152.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h15 end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2012-09-13", "Shoes": 10, "Type": "VMA", "Km": 11.97, "Duree": "01:01:00", "Weig": 75.0, "FCM": 152.0, "FCR": 51.0, "FCR2": null, "Commentaire": "14 x 300 récup 45\" trotté- 1'10\" 100% de la VMA , 16 km/h" }, { "Date": "2012-09-15", "Shoes": 10, "Type": "SPE42", "Km": 11.4, "Duree": "00:58:05", "Weig": 75.2, "FCM": 154.0, "FCR": 51.0, "FCR2": null, "Commentaire": "4000-2000-1000- récup 2' trotté 85% de la VMA,14,5 km/h soit 4'25 au KM" }, { "Date": "2012-09-16", "Shoes": 10, "Type": "AERO1", "Km": 26.06, "Duree": "02:15:00", "Weig": 75.0, "FCM": 152.0, "FCR": 51.0, "FCR2": null, "Commentaire": "2h15 end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2012-09-19", "Shoes": 10, "Type": "AERO1", "Km": 12.5, "Duree": "01:01:00", "Weig": 75.0, "FCM": 160.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements 12,5 km/h environ" }, { "Date": "2012-09-20", "Shoes": 10, "Type": "SPE42", "Km": 12.0, "Duree": "01:02:22", "Weig": 75.0, "FCM": 152.0, "FCR": 52.0, "FCR2": null, "Commentaire": "4 x 2000-récup 2' trotté 85% de la VMA,14,5 km/h soit 4'20\" au KM" }, { "Date": "2012-09-22", "Shoes": 10, "Type": "VMA", "Km": 10.0, "Duree": "00:56:13", "Weig": 75.8, "FCM": 148.0, "FCR": 52.0, "FCR2": null, "Commentaire": "10 x 400 -1'34\" recup 1' trotté 100% de la VMA , 16 km/h" }, { "Date": "2012-09-23", "Shoes": 10, "Type": "AERO3", "Km": 15.66, "Duree": "01:15:01", "Weig": 76.0, "FCM": 153.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1h15' end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2012-09-25", "Shoes": 10, "Type": "AERO1", "Km": 12.33, "Duree": "01:00:00", "Weig": 76.0, "FCM": 159.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements 12,5 km/h environ" }, { "Date": "2012-09-29", "Shoes": 10, "Type": "AERO1", "Km": 6.84, "Duree": "00:34:48", "Weig": 75.0, "FCM": 144.0, "FCR": 52.0, "FCR2": null, "Commentaire": "20' end- 4'actif- 20' end" }, { "Date": "2012-09-30", "Shoes": 10, "Type": "42K", "Km": 42.195, "Duree": "03:32:19", "Weig": 75.0, "FCM": 151.0, "FCR": 52.0, "FCR2": null, "Commentaire": "Marathon de Berlin" }, { "Date": "2012-10-17", "Shoes": 10, "Type": "AERO1", "Km": 10.01, "Duree": "00:52:49", "Weig": 76.3, "FCM": 152.0, "FCR": 52.0, "FCR2": null, "Commentaire": "50' footing - 11 Km/h maxi" }, { "Date": "2012-10-18", "Shoes": 10, "Type": "VMA", "Km": 11.21, "Duree": "00:55:00", "Weig": 76.8, "FCM": 152.0, "FCR": 52.0, "FCR2": null, "Commentaire": "2*(4*700 all2 +100m all1)" }, { "Date": "2012-10-19", "Shoes": 10, "Type": "AERO3", "Km": 13.25, "Duree": "01:10:00", "Weig": 76.5, "FCM": 147.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1h 10' footing - 11 Km/h maxi" }, { "Date": "2012-10-20", "Shoes": 10, "Type": "AERO3", "Km": 7.95, "Duree": "00:43:44", "Weig": 76.5, "FCM": 142.0, "FCR": 52.0, "FCR2": null, "Commentaire": "30' footing + 6 x 45'' en côte, récupération trot sur la distance" }, { "Date": "2012-10-21", "Shoes": 10, "Type": "AERO3", "Km": 13.39, "Duree": "01:10:00", "Weig": 77.5, "FCM": 144.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h 10' footing - 11 Km/h maxi" }, { "Date": "2012-10-24", "Shoes": 10, "Type": "VMA", "Km": 9.14, "Duree": "00:50:02", "Weig": 76.6, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "25' footing + 10 x 1' rapîde/ 1' trot + 10' footing" }, { "Date": "2012-10-25", "Shoes": 10, "Type": "AERO1", "Km": 9.48, "Duree": "00:50:01", "Weig": 76.6, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": "50' footing - 11 Km/h maxi" }, { "Date": "2012-10-27", "Shoes": 10, "Type": "VMA", "Km": 9.89, "Duree": "00:50:01", "Weig": 77.2, "FCM": 155.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Piste: 12 x 200 m : 43'' récup 40'' + 10' footing" }, { "Date": "2012-10-28", "Shoes": 5, "Type": "AERO1", "Km": 18.01, "Duree": "01:30:46", "Weig": 78.0, "FCM": 149.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h 30' footing - 11 Km/h maxi" }, { "Date": "2012-10-30", "Shoes": 5, "Type": "VMA", "Km": 9.51, "Duree": "00:50:00", "Weig": 78.7, "FCM": 147.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Piste: 10 x 300 m: 1'06'', récupération 100 m trot trot + 10' footing lent Echauffement 20',Essayer d'être le plus régulier possible (+/- 2'')" }, { "Date": "2012-11-01", "Shoes": 5, "Type": "AERO1", "Km": 9.49, "Duree": "00:50:00", "Weig": 78.7, "FCM": 151.0, "FCR": 48.0, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot 11 Km/h maxi" }, { "Date": "2012-11-02", "Shoes": 5, "Type": "AERO3", "Km": 12.31, "Duree": "01:07:13", "Weig": 78.5, "FCM": 143.0, "FCR": 53.0, "FCR2": null, "Commentaire": "30' footing + 5 x 5' rapide, récupération 3' trot + 10' footing lent D= Entre 1150 et 1170 m" }, { "Date": "2012-11-04", "Shoes": 5, "Type": "AERO1", "Km": 9.8, "Duree": "00:50:00", "Weig": 78.5, "FCM": 155.0, "FCR": 53.0, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot 11 Km/h maxi" }, { "Date": "2012-11-06", "Shoes": 5, "Type": "AERO2", "Km": 12.19, "Duree": "01:00:00", "Weig": 78.0, "FCM": 161.0, "FCR": 53.0, "FCR2": null, "Commentaire": "20' footing + 30' allure rapide + 10' footing Environ 6500 m, essoufflement maîtrisé" }, { "Date": "2012-11-07", "Shoes": 5, "Type": "AERO1", "Km": 14.21, "Duree": "01:15:01", "Weig": 77.5, "FCM": 147.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h 15' footing Cool, séance le lendemain" }, { "Date": "2012-11-08", "Shoes": 5, "Type": "SPE21", "Km": 11.0, "Duree": "01:05:30", "Weig": 79.0, "FCM": 147.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Piste: 6 x 1000 : 4'05'', récup: 2'45'' + 10' footing LENT Echauffement 20',Essayer d'être le plus régulier possible (+/- 2'')" }, { "Date": "2012-11-10", "Shoes": 11, "Type": "AERO1", "Km": 10.52, "Duree": "00:51:00", "Weig": 78.0, "FCM": 153.0, "FCR": 53.0, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot" }, { "Date": "2012-11-11", "Shoes": 11, "Type": "AERO1", "Km": 16.42, "Duree": "01:20:00", "Weig": 77.5, "FCM": 153.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h 20' footing Commencer à 11 km/h pour finir à 14 km/h les 12 dernières mn" }, { "Date": "2012-11-13", "Shoes": 11, "Type": "AERO1", "Km": 12.01, "Duree": "01:03:45", "Weig": 78.0, "FCM": 142.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h footing 11 km/h, course dimanche" }, { "Date": "2012-11-15", "Shoes": 11, "Type": "AERO1", "Km": 9.82, "Duree": "00:51:07", "Weig": 77.3, "FCM": 144.0, "FCR": 53.0, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot" }, { "Date": "2012-11-16", "Shoes": 11, "Type": "VMA", "Km": 10.15, "Duree": "00:52:59", "Weig": 77.3, "FCM": 145.0, "FCR": 53.0, "FCR2": null, "Commentaire": "25' footing + 2 x 8' de 45'' rapide, 45'' trot, 4' pause entre les séries D= 200 m environ" }, { "Date": "2012-11-17", "Shoes": 11, "Type": "AERO1", "Km": 5.01, "Duree": "00:26:35", "Weig": 77.7, "FCM": 136.0, "FCR": 53.0, "FCR2": null, "Commentaire": "25' footing + 5 x 100 m , récupération 100 m trot" }, { "Date": "2012-11-18", "Shoes": 11, "Type": "SEMI", "Km": 21.1, "Duree": "01:34:02", "Weig": 77.7, "FCM": 162.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Semi de Boulogne Billancourt" }, { "Date": "2012-11-27", "Shoes": 11, "Type": "AERO1", "Km": 11.01, "Duree": "00:56:00", "Weig": 78.0, "FCM": 147.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2012-12-03", "Shoes": 11, "Type": "AERO1", "Km": 6.5, "Duree": "00:30:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Course sur tapis" }, { "Date": "2012-12-04", "Shoes": 11, "Type": "AERO1", "Km": 11.68, "Duree": "01:00:00", "Weig": 79.0, "FCM": 154.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot 11-12km/h" }, { "Date": "2012-12-06", "Shoes": 11, "Type": "VMA", "Km": 11.3, "Duree": "01:00:00", "Weig": 78.5, "FCM": 158.0, "FCR": 53.0, "FCR2": null, "Commentaire": "25' footing + 12 x 1' allure rapide. Récup. 1' + 10' footing lent à la fin. Faire toujours la même distance (environ 300m)" }, { "Date": "2012-12-07", "Shoes": 11, "Type": "AERO3", "Km": 11.11, "Duree": "00:55:00", "Weig": 79.0, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": "20' footing + 6 x 3' de footing rapide, récup. 2' trot lent + 10' footing lent à la fin. Etre en capacité à parler durant les accélérations, essoufflement modéré. D = 780m environ." }, { "Date": "2012-12-08", "Shoes": 11, "Type": "AERO1", "Km": 13.44, "Duree": "01:10:00", "Weig": 78.3, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Sortie longue : 1heure10' Ne pas aller vite 11km/h" }, { "Date": "2012-12-11", "Shoes": 11, "Type": "AERO1", "Km": 12.59, "Duree": "01:07:00", "Weig": 78.5, "FCM": 150.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot" }, { "Date": "2012-12-13", "Shoes": 11, "Type": "VMA", "Km": 11.0, "Duree": "00:55:00", "Weig": 78.5, "FCM": 157.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Sur tapis : 25' footing + 10 x 1'15'' allure rapide. Récup. 1' + 10' footing lent à la fin. Faire toujours la même distance (environ 350m)" }, { "Date": "2012-12-15", "Shoes": 11, "Type": "AERO3", "Km": 11.41, "Duree": "01:04:04", "Weig": 78.5, "FCM": 146.0, "FCR": 53.0, "FCR2": null, "Commentaire": "20' footing + 7 x 3' de footing rapide, récup. 2' trot lent + 10' footing lent à la fin. Etre en capacité à parler durant les accélérations, essoufflement modéré. D = 780m environ." }, { "Date": "2012-12-16", "Shoes": 11, "Type": "AERO1", "Km": 15.59, "Duree": "01:20:00", "Weig": 78.5, "FCM": 151.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h20 - 11 km/h" }, { "Date": "2012-12-18", "Shoes": 11, "Type": "AERO1", "Km": 11.18, "Duree": "01:00:00", "Weig": 78.5, "FCM": 144.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot" }, { "Date": "2012-12-23", "Shoes": 11, "Type": "AERO1", "Km": 15.67, "Duree": "01:20:00", "Weig": 78.9, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h20 - 11 km/h à 12 km/h" }, { "Date": "2012-12-24", "Shoes": 11, "Type": "AERO1", "Km": 11.74, "Duree": "01:00:00", "Weig": 77.8, "FCM": 144.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot" }, { "Date": "2012-12-26", "Shoes": 11, "Type": "AERO1", "Km": 9.35, "Duree": "00:51:00", "Weig": 79.5, "FCM": 139.0, "FCR": 53.0, "FCR2": null, "Commentaire": "50' footing - footing ''cool'' - Semaine de semi repos" }, { "Date": "2012-12-28", "Shoes": 11, "Type": "AERO1", "Km": 11.71, "Duree": "01:00:00", "Weig": 78.4, "FCM": 153.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot" }, { "Date": "2012-12-29", "Shoes": 11, "Type": "COTES", "Km": 9.97, "Duree": "00:55:00", "Weig": 77.0, "FCM": 154.0, "FCR": 53.0, "FCR2": null, "Commentaire": "30' footing + 15 x 30'' en côte - récupération retour trot. Choisir une pente moyenne sur sol dur, type route." }, { "Date": "2012-12-31", "Shoes": 11, "Type": "AERO3", "Km": 8.83, "Duree": "00:52:23", "Weig": 78.0, "FCM": 153.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Nature : 5 x 5' allure rapide mais régulière, récup. 3' trot + 10' footing lent Terrain plat si possible. (D = 1200m environ)" }, { "Date": "2013-01-02", "Shoes": 11, "Type": "AERO1", "Km": 11.92, "Duree": "01:00:00", "Weig": 78.0, "FCM": 156.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Ne pas aller vite 11km/h" }, { "Date": "2013-01-03", "Shoes": 11, "Type": "VMA", "Km": 8.61, "Duree": "00:55:26", "Weig": 78.0, "FCM": 143.0, "FCR": 53.0, "FCR2": null, "Commentaire": "25' footing + 12 x 1'30\" allure rapide. Récup. 1'15'' trot + 10' footing. Faire toujours la même distance (environ 415m)" }, { "Date": "2013-01-04", "Shoes": 11, "Type": "AERO1", "Km": 11.51, "Duree": "01:00:01", "Weig": 78.0, "FCM": 143.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Ne pas aller vite 11km/h" }, { "Date": "2013-01-06", "Shoes": 12, "Type": "AERO3", "Km": 13.72, "Duree": "01:07:00", "Weig": 78.5, "FCM": 155.0, "FCR": 53.0, "FCR2": null, "Commentaire": "25' footing + 25' footing rapide + 15' footing D = 5600m environ" }, { "Date": "2013-01-08", "Shoes": 12, "Type": "AERO1", "Km": 12.59, "Duree": "01:02:00", "Weig": 78.5, "FCM": 153.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Ne pas aller vite 11km/h" }, { "Date": "2013-01-10", "Shoes": 11, "Type": "AERO1", "Km": 5.65, "Duree": "00:30:00", "Weig": 78.5, "FCM": 145.0, "FCR": 53.0, "FCR2": null, "Commentaire": "30' footing + PPG Salle" }, { "Date": "2013-01-11", "Shoes": 12, "Type": "AERO1", "Km": 9.5, "Duree": "00:50:00", "Weig": 78.5, "FCM": 145.0, "FCR": 53.0, "FCR2": null, "Commentaire": "50' footing - footing ''cool''" }, { "Date": "2013-01-13", "Shoes": 12, "Type": "AERO1", "Km": 15.69, "Duree": "01:20:00", "Weig": 78.1, "FCM": 151.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h20 - 11 km/h à 12 km/h" }, { "Date": "2013-01-15", "Shoes": 12, "Type": "AERO1", "Km": 12.29, "Duree": "01:00:00", "Weig": 78.0, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Ne pas aller vite 11km/h" }, { "Date": "2013-01-17", "Shoes": 11, "Type": "AERO1", "Km": 10.0, "Duree": "00:51:34", "Weig": 79.0, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": "50' footing - footing ''cool''" }, { "Date": "2013-01-20", "Shoes": 13, "Type": "AERO1", "Km": 10.0, "Duree": "01:04:00", "Weig": 79.0, "FCM": 150.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Cross Cool dans la neige." }, { "Date": "2013-01-21", "Shoes": 11, "Type": "AERO1", "Km": 11.76, "Duree": "01:00:00", "Weig": 79.0, "FCM": 155.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h de Footing sur Tapis" }, { "Date": "2013-01-27", "Shoes": 13, "Type": "AERO1", "Km": 15.53, "Duree": "01:23:00", "Weig": 79.0, "FCM": 150.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Sortie Longue sans objectif" }, { "Date": "2013-01-30", "Shoes": 12, "Type": "AERO1", "Km": 12.21, "Duree": "01:00:00", "Weig": 79.0, "FCM": 150.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-02-01", "Shoes": 12, "Type": "AERO1", "Km": 10.14, "Duree": "00:50:00", "Weig": 79.5, "FCM": 160.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Tapis : Sans objectif" }, { "Date": "2013-02-02", "Shoes": 12, "Type": "VMA", "Km": 7.84, "Duree": "00:45:00", "Weig": 79.5, "FCM": 142.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Hors Entrainement : 12 * 200 m R 45''" }, { "Date": "2013-02-03", "Shoes": 12, "Type": "AERO1", "Km": 18.0, "Duree": "01:32:28", "Weig": 79.2, "FCM": 150.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Sortie Longue libre" }, { "Date": "2013-02-05", "Shoes": 12, "Type": "VMA", "Km": 12.55, "Duree": "01:06:54", "Weig": 79.2, "FCM": 145.0, "FCR": 53.0, "FCR2": null, "Commentaire": "20' End - 2 (8 x 1' vite / 1' lent) Récup 2' - 20' End 100% de la VMA - 17,5 km/h" }, { "Date": "2013-02-06", "Shoes": 12, "Type": "AERO1", "Km": 12.18, "Duree": "01:01:00", "Weig": 79.2, "FCM": 149.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h15 End (20' abdo-gainage-étirements)" }, { "Date": "2013-02-08", "Shoes": 12, "Type": "AERO1", "Km": 15.31, "Duree": "01:15:00", "Weig": 79.0, "FCM": 156.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h15 End + 10 x 100m rec 100m au milieu 12km/h environ" }, { "Date": "2013-02-10", "Shoes": 12, "Type": "15K", "Km": 15.0, "Duree": "01:07:34", "Weig": 79.0, "FCM": 165.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Les Foulées charentonnaises" }, { "Date": "2013-02-13", "Shoes": 12, "Type": "AERO1", "Km": 15.0, "Duree": "01:15:07", "Weig": 79.0, "FCM": 146.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h15 End (20' abdo-gainage-étirements)" }, { "Date": "2013-02-14", "Shoes": 12, "Type": "VMA", "Km": 15.09, "Duree": "01:20:00", "Weig": 79.0, "FCM": 155.0, "FCR": 53.0, "FCR2": null, "Commentaire": "20' End - 2 (10x 1' vite / 1' lent) Récup 2' - 20' End 100% de la VMA - 17,5 km/h" }, { "Date": "2013-02-16", "Shoes": 12, "Type": "SPE42", "Km": 13.73, "Duree": "01:11:54", "Weig": 78.0, "FCM": 150.0, "FCR": 53.0, "FCR2": null, "Commentaire": "20' End - 3 x 2000 en 4'15\" Récup 2' - 20' End 85% de la VMA - 15,km/h" }, { "Date": "2013-02-16", "Shoes": 12, "Type": "AERO1", "Km": 14.37, "Duree": "01:12:00", "Weig": 78.0, "FCM": 150.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h15 End + 10 x 100m rec 100m au milieu 12km/h environ" }, { "Date": "2013-02-17", "Shoes": 12, "Type": "AERO1", "Km": 17.52, "Duree": "01:30:03", "Weig": 77.5, "FCM": 151.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1 h30 en endurance (20' abdo-gainage-étirements)" }, { "Date": "2013-02-19", "Shoes": 12, "Type": "VMA", "Km": 9.17, "Duree": "00:52:03", "Weig": 79.5, "FCM": 151.0, "FCR": 53.0, "FCR2": null, "Commentaire": "20' End - 10 x 1'30 vite / 1' lent) Récup 2' - 20' End" }, { "Date": "2013-02-24", "Shoes": 12, "Type": "VMA", "Km": 18.01, "Duree": "01:30:48", "Weig": 79.8, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1 h30 en endurance (20' abdo-gainage-étirements) 12 à 13,5 km/h environ" }, { "Date": "2013-02-26", "Shoes": 12, "Type": "AERO1", "Km": 9.21, "Duree": "00:45:34", "Weig": 79.8, "FCM": 157.0, "FCR": 53.0, "FCR2": null, "Commentaire": "45' End 65% de la VMA-10 km/h environ" }, { "Date": "2013-02-27", "Shoes": 12, "Type": "AERO1", "Km": 15.0, "Duree": "01:13:52", "Weig": 79.8, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h15 End + 10 x 100m rec 100m au milieu 12km/h environ" }, { "Date": "2013-03-02", "Shoes": 12, "Type": "SPE42", "Km": 14.0, "Duree": "01:11:45", "Weig": 80.0, "FCM": 153.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h15 End + 10 x 100m rec 100m au milieu 12km/h environ" }, { "Date": "2013-03-03", "Shoes": 12, "Type": "SEMI", "Km": 21.1, "Duree": "01:39:52", "Weig": 80.5, "FCM": 160.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Semi de Paris" }, { "Date": "2013-03-05", "Shoes": 12, "Type": "AERO1", "Km": 15.11, "Duree": "01:15:00", "Weig": 79.5, "FCM": 158.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2013-03-07", "Shoes": 12, "Type": "VMA", "Km": 13.66, "Duree": "01:12:00", "Weig": 79.5, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2013-03-10", "Shoes": 12, "Type": "AERO1", "Km": 17.64, "Duree": "01:30:00", "Weig": 79.5, "FCM": 154.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2013-03-18", "Shoes": 12, "Type": "AERO1", "Km": 11.54, "Duree": "01:00:00", "Weig": 79.5, "FCM": 148.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2013-03-24", "Shoes": 12, "Type": "AERO1", "Km": 16.0, "Duree": "01:21:02", "Weig": 79.4, "FCM": 154.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2013-03-26", "Shoes": 11, "Type": "AERO1", "Km": 11.4, "Duree": "01:00:00", "Weig": 78.8, "FCM": null, "FCR": 53.0, "FCR2": null, "Commentaire": "Tapis : Sans objectif" }, { "Date": "2013-04-01", "Shoes": 11, "Type": "AERO1", "Km": 18.55, "Duree": "01:33:00", "Weig": 80.0, "FCM": 156.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Sortie Longue" }, { "Date": "2013-04-08", "Shoes": 14, "Type": "AERO1", "Km": 14.0, "Duree": "01:07:49", "Weig": 80.0, "FCM": 158.0, "FCR": 57.0, "FCR2": null, "Commentaire": "Sortie Longue" }, { "Date": "2013-04-13", "Shoes": 14, "Type": "AERO1", "Km": 8.31, "Duree": "00:48:39", "Weig": 80.0, "FCM": 139.0, "FCR": 57.0, "FCR2": null, "Commentaire": null }, { "Date": "2013-04-14", "Shoes": 14, "Type": "AERO1", "Km": 15.0, "Duree": "01:15:03", "Weig": 80.0, "FCM": 161.0, "FCR": 57.0, "FCR2": null, "Commentaire": null }, { "Date": "2013-04-21", "Shoes": 14, "Type": "AERO1", "Km": 17.0, "Duree": "01:25:53", "Weig": 80.0, "FCM": 152.0, "FCR": 57.0, "FCR2": null, "Commentaire": null }, { "Date": "2013-04-23", "Shoes": 14, "Type": "AERO1", "Km": 12.12, "Duree": "01:00:00", "Weig": 80.0, "FCM": 159.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements 12,5 km/h environ" }, { "Date": "2013-04-26", "Shoes": 14, "Type": "VMA", "Km": 10.81, "Duree": "00:58:00", "Weig": 80.5, "FCM": 151.0, "FCR": 57.0, "FCR2": null, "Commentaire": "14 x 200 -41\" recup 30\" trotté 100% de la VMA , 17,5 km/h " }, { "Date": "2013-04-27", "Shoes": 14, "Type": "VMA", "Km": 11.54, "Duree": "01:01:42", "Weig": 80.5, "FCM": 153.0, "FCR": 57.0, "FCR2": null, "Commentaire": "10 x 400- 1'22\" recup 1' trotté 100% de la VMA , 16 km/h " }, { "Date": "2013-04-28", "Shoes": 14, "Type": "AERO1", "Km": 14.22, "Duree": "01:15:00", "Weig": 80.5, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Empury : 1h15' end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2013-05-03", "Shoes": 14, "Type": "AERO1", "Km": 12.07, "Duree": "01:00:00", "Weig": 80.0, "FCM": 157.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements 12,5 km/h environ" }, { "Date": "2013-05-04", "Shoes": 14, "Type": "AERO1", "Km": 12.65, "Duree": "01:00:00", "Weig": 80.0, "FCM": 160.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements 12,5 km/h environ" }, { "Date": "2013-05-05", "Shoes": 14, "Type": "AERO3", "Km": 21.49, "Duree": "01:45:00", "Weig": 80.4, "FCM": 157.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1h45' end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2013-05-09", "Shoes": 14, "Type": "AERO1", "Km": 13.0, "Duree": "01:04:23", "Weig": 81.5, "FCM": 153.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements 12,5 km/h environ" }, { "Date": "2013-05-10", "Shoes": 14, "Type": "VMA", "Km": 11.41, "Duree": "01:00:51", "Weig": 80.5, "FCM": 152.0, "FCR": 57.0, "FCR2": null, "Commentaire": "12 x 400- 1'22\" recup 1' trotté 100% de la VMA , 16 km/h " }, { "Date": "2013-05-12", "Shoes": 14, "Type": "AERO1", "Km": 15.3, "Duree": "01:15:00", "Weig": 81.0, "FCM": 158.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1h15' end entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2013-05-13", "Shoes": 14, "Type": "SPE42", "Km": 8.63, "Duree": "00:49:00", "Weig": 81.0, "FCM": 147.0, "FCR": 57.0, "FCR2": null, "Commentaire": "4 x 1000- recup 2' trotté 85% de la VMA,14,5 km/h soit 4'30 au KM" }, { "Date": "2013-05-15", "Shoes": 14, "Type": "AERO1", "Km": 12.02, "Duree": "01:00:00", "Weig": 80.0, "FCM": 158.0, "FCR": 57.0, "FCR2": null, "Commentaire": "Tapis : Sans objectif" }, { "Date": "2013-05-19", "Shoes": 14, "Type": "AERO1", "Km": 18.18, "Duree": "01:30:00", "Weig": 80.0, "FCM": 156.0, "FCR": 56.0, "FCR2": null, "Commentaire": "1h30 end " }, { "Date": "2013-05-25", "Shoes": 14, "Type": "COTES", "Km": 11.63, "Duree": "00:58:00", "Weig": 80.0, "FCM": 157.0, "FCR": 56.0, "FCR2": null, "Commentaire": "30' footing + 15 x 30'' en côte - récupération retour trot." }, { "Date": "2013-05-26", "Shoes": 14, "Type": "AERO3", "Km": 13.0, "Duree": "01:10:34", "Weig": 80.5, "FCM": 149.0, "FCR": 56.0, "FCR2": null, "Commentaire": "Nature : 5 x 5' allure rapide mais régulière, récup. 3' trot + 10' footing lent Terrain plat si possible. (D = 1200m environ)" }, { "Date": "2013-05-28", "Shoes": 14, "Type": "AERO1", "Km": 11.7, "Duree": "01:00:00", "Weig": 81.0, "FCM": 147.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot" }, { "Date": "2013-05-29", "Shoes": 14, "Type": "VMA", "Km": 12.76, "Duree": "01:09:00", "Weig": 80.0, "FCM": 155.0, "FCR": 57.0, "FCR2": null, "Commentaire": "25' footing + 12 x 1'30\" allure rapide. Récup. 1'15'' trot + 10' footing. Faire toujours la même distance (environ 415m)" }, { "Date": "2013-05-30", "Shoes": 14, "Type": "AERO1", "Km": 8.31, "Duree": "00:53:06", "Weig": 80.0, "FCM": 144.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot" }, { "Date": "2013-06-02", "Shoes": 14, "Type": "AERO3", "Km": 12.45, "Duree": "01:00:00", "Weig": 79.0, "FCM": 158.0, "FCR": 57.0, "FCR2": null, "Commentaire": "25' footing + 25' footing rapide + 15' footing D = 5600m environ" }, { "Date": "2013-06-05", "Shoes": 14, "Type": "AERO1", "Km": 12.0, "Duree": "01:01:28", "Weig": 81.0, "FCM": 152.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Ne pas aller vite 12km/h maxi" }, { "Date": "2013-06-08", "Shoes": 14, "Type": "VMA", "Km": 12.64, "Duree": "01:08:00", "Weig": 80.5, "FCM": 155.0, "FCR": 57.0, "FCR2": null, "Commentaire": "25' footing + 8 x 2' allure rapide. Récup. 1'30'' trot + 10' footing Faire toujours la même distance 540m environ" }, { "Date": "2013-06-09", "Shoes": 14, "Type": "AERO1", "Km": 13.02, "Duree": "01:02:00", "Weig": 80.5, "FCM": 157.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Ne pas aller vite 12km/h maxi" }, { "Date": "2013-06-12", "Shoes": 14, "Type": "AERO1", "Km": 12.12, "Duree": "01:00:00", "Weig": 80.5, "FCM": 152.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Ne pas aller vite 12km/h maxi" }, { "Date": "2013-06-14", "Shoes": 14, "Type": "AERO1", "Km": 12.08, "Duree": "01:00:00", "Weig": 80.5, "FCM": 150.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Ne pas aller vite 12km/h maxi" }, { "Date": "2013-06-15", "Shoes": 14, "Type": "AERO3", "Km": 9.21, "Duree": "00:38:00", "Weig": 80.5, "FCM": 153.0, "FCR": 57.0, "FCR2": null, "Commentaire": "Nature : 3 x 8' allure rapide mais régulière, récup. 3' trot + 10' footing lent" }, { "Date": "2013-06-16", "Shoes": 14, "Type": "AERO3", "Km": 17.53, "Duree": "01:28:00", "Weig": 80.5, "FCM": 154.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Ne pas aller vite 12km/h maxi" }, { "Date": "2013-06-18", "Shoes": 14, "Type": "AERO1", "Km": 11.66, "Duree": "01:00:00", "Weig": 80.5, "FCM": 154.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1heure footing" }, { "Date": "2013-06-22", "Shoes": 14, "Type": "AERO1", "Km": 11.01, "Duree": "00:58:42", "Weig": 80.5, "FCM": 147.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Ne pas aller vite 12km/h maxi" }, { "Date": "2013-06-23", "Shoes": 14, "Type": "10K", "Km": 10.0, "Duree": "00:43:21", "Weig": 80.5, "FCM": 169.0, "FCR": 57.0, "FCR2": null, "Commentaire": "10km Paris l'Equipe" }, { "Date": "2013-07-09", "Shoes": 14, "Type": "AERO1", "Km": 13.4, "Duree": "01:11:00", "Weig": 81.0, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2013-07-14", "Shoes": 14, "Type": "AERO1", "Km": 14.03, "Duree": "01:15:00", "Weig": 81.0, "FCM": 155.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2013-07-20", "Shoes": 14, "Type": "AERO1", "Km": 12.24, "Duree": "01:03:00", "Weig": 81.0, "FCM": 157.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2013-07-21", "Shoes": 14, "Type": "AERO1", "Km": 12.0, "Duree": "01:04:00", "Weig": 81.0, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sorite Libre" }, { "Date": "2013-07-24", "Shoes": 14, "Type": "AERO1", "Km": 9.42, "Duree": "01:00:00", "Weig": 81.0, "FCM": 136.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2013-07-28", "Shoes": 14, "Type": "AERO1", "Km": 15.01, "Duree": "01:19:00", "Weig": 80.0, "FCM": 154.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2013-07-31", "Shoes": 14, "Type": "AERO1", "Km": 11.53, "Duree": "01:00:00", "Weig": 80.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2013-08-05", "Shoes": 14, "Type": "AERO1", "Km": 10.0, "Duree": "00:52:53", "Weig": 80.0, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2013-08-06", "Shoes": 13, "Type": "AERO1", "Km": 7.3, "Duree": "00:45:13", "Weig": 79.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1er trail +250m" }, { "Date": "2013-08-08", "Shoes": 14, "Type": "AERO1", "Km": 11.31, "Duree": "01:01:00", "Weig": 79.0, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2013-08-10", "Shoes": 14, "Type": "VMA", "Km": 9.63, "Duree": "00:51:35", "Weig": 79.5, "FCM": 147.0, "FCR": 49.0, "FCR2": null, "Commentaire": "Fractionnés : 20' + 8*400m 1'30'' R 1'' + 10' récup" }, { "Date": "2013-08-11", "Shoes": 14, "Type": "AERO1", "Km": 15.17, "Duree": "01:25:00", "Weig": 79.1, "FCM": 154.0, "FCR": 49.0, "FCR2": null, "Commentaire": "Pointe Rouge - Notre Dame de la Garde" }, { "Date": "2013-08-14", "Shoes": 14, "Type": "COTES", "Km": 7.0, "Duree": "00:40:01", "Weig": 79.7, "FCM": 150.0, "FCR": 49.0, "FCR2": null, "Commentaire": null }, { "Date": "2013-08-16", "Shoes": 14, "Type": "AERO1", "Km": 10.0, "Duree": "00:52:38", "Weig": 79.0, "FCM": 147.0, "FCR": 49.0, "FCR2": null, "Commentaire": "Pointe Rouge - Cap Croisette" }, { "Date": "2013-08-18", "Shoes": 14, "Type": "AERO1", "Km": 14.0, "Duree": "01:12:04", "Weig": 80.0, "FCM": 153.0, "FCR": 49.0, "FCR2": null, "Commentaire": "Pointe Rouge - Plage des Catalans" }, { "Date": "2013-08-22", "Shoes": 14, "Type": "AERO1", "Km": 10.25, "Duree": "00:54:40", "Weig": 80.0, "FCM": 147.0, "FCR": 49.0, "FCR2": null, "Commentaire": "Pointe Rouge - Cap Croisette" }, { "Date": "2013-08-25", "Shoes": 13, "Type": "AERO3", "Km": 16.43, "Duree": "01:21:04", "Weig": 78.8, "FCM": 156.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15' endentre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2013-08-27", "Shoes": 13, "Type": "AERO1", "Km": 12.54, "Duree": "01:00:00", "Weig": null, "FCM": 158.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2013-08-28", "Shoes": 13, "Type": "VMA", "Km": 8.17, "Duree": "00:45:01", "Weig": 78.8, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "12 x 200 -41\" recup 30\" trotté100% de la VMA , 17,5 km/h" }, { "Date": "2013-08-30", "Shoes": 13, "Type": "AERO1", "Km": 12.34, "Duree": "01:00:02", "Weig": 79.0, "FCM": 158.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2013-08-31", "Shoes": 13, "Type": "VMA", "Km": 9.04, "Duree": "00:50:00", "Weig": 79.5, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "10 x 400- 1'24\" recup 1' trotté100% de la VMA , 16 km/h" }, { "Date": "2013-09-01", "Shoes": 13, "Type": "AERO3", "Km": 18.04, "Duree": "01:30:04", "Weig": 79.5, "FCM": 155.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h30' endentre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2013-09-04", "Shoes": 13, "Type": "VMA", "Km": 9.25, "Duree": "00:50:00", "Weig": 79.5, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "14 x 200 -41\" recup 30\" trotté100% de la VMA , 17,5 km/h" }, { "Date": "2013-09-06", "Shoes": 13, "Type": "AERO1", "Km": 12.5, "Duree": "01:04:24", "Weig": 79.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2013-09-08", "Shoes": 13, "Type": "AERO3", "Km": 15.87, "Duree": "01:20:00", "Weig": 79.0, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15' endentre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2013-09-10", "Shoes": 13, "Type": "AERO1", "Km": 12.09, "Duree": "01:00:00", "Weig": 79.0, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h end" }, { "Date": "2013-09-12", "Shoes": 13, "Type": "TAPIS", "Km": 10.5, "Duree": "00:50:02", "Weig": 78.5, "FCM": 158.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Tapis : Sans objectif" }, { "Date": "2013-09-24", "Shoes": 13, "Type": "AERO1", "Km": 10.17, "Duree": "00:51:30", "Weig": 81.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot" }, { "Date": "2013-09-25", "Shoes": 13, "Type": "VMA", "Km": 9.48, "Duree": "00:52:57", "Weig": 80.0, "FCM": 152.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Piste: 10 x 400 m: 1'27'', récupération 1'20'' trot + 10' footing lentEchauffement 20'" }, { "Date": "2013-09-27", "Shoes": 13, "Type": "AERO3", "Km": 10.17, "Duree": "00:51:30", "Weig": 80.0, "FCM": 159.0, "FCR": 60.0, "FCR2": null, "Commentaire": "30' footing + 5 x 5' rapide, récupération 3' trot + 10' footing lent 14,5 Km/h - Tapis dur dur" }, { "Date": "2013-09-28", "Shoes": 13, "Type": "AERO1", "Km": 9.63, "Duree": "00:54:39", "Weig": 81.0, "FCM": 147.0, "FCR": 60.0, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot" }, { "Date": "2013-09-29", "Shoes": 13, "Type": "AERO2", "Km": 13.74, "Duree": "01:10:00", "Weig": 80.5, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": "20' footing + 40' allure rapide + 10' footing 40' à 12 Km/h Maxi (Entre 11,8 et 12 Km/h)" }, { "Date": "2013-10-02", "Shoes": 13, "Type": "AERO1", "Km": 10.26, "Duree": "00:52:25", "Weig": 79.0, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot" }, { "Date": "2013-10-03", "Shoes": 13, "Type": "AERO1", "Km": 13.46, "Duree": "01:17:30", "Weig": 79.0, "FCM": 152.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1h 15' footingCool, séance le lendemain" }, { "Date": "2013-10-04", "Shoes": 13, "Type": "AERO1", "Km": 10.13, "Duree": "00:53:00", "Weig": 78.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "50' footing + 6 x 100 m rapide sur pelouse, récupération 100 m trot11 Km/h" }, { "Date": "2013-10-05", "Shoes": 13, "Type": "AERO1", "Km": 6.53, "Duree": "00:38:28", "Weig": 78.5, "FCM": 140.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Panne sèche" }, { "Date": "2013-10-06", "Shoes": 13, "Type": "SPE21", "Km": 16.16, "Duree": "01:20:00", "Weig": 79.0, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Piste: 7 x 1000: 3'56'' récup 2'45'' trot +10' footing LENTEchauffement 20',Essayer d'être le plus régulier possible (+/- 2'')" }, { "Date": "2013-10-08", "Shoes": 13, "Type": "AERO1", "Km": 12.12, "Duree": "01:01:00", "Weig": 79.0, "FCM": 152.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1h footing11,5 km/h, course dimanche" }, { "Date": "2013-10-10", "Shoes": 13, "Type": "VMA", "Km": 9.21, "Duree": "00:55:08", "Weig": 79.0, "FCM": 147.0, "FCR": 60.0, "FCR2": null, "Commentaire": "25' footing + 2 x 8' de 45'' rapide, 45'' trot, 4' pause entre les sériesD= 210 m environ" }, { "Date": "2013-10-12", "Shoes": 13, "Type": "AERO1", "Km": 4.83, "Duree": "00:28:00", "Weig": 79.5, "FCM": 141.0, "FCR": 60.0, "FCR2": null, "Commentaire": "25' footing + 5 x 100 m , récupération 100 m trotBallade" }, { "Date": "2013-10-13", "Shoes": 13, "Type": "20K", "Km": 20.0, "Duree": "01:31:17", "Weig": 80.0, "FCM": 163.0, "FCR": 60.0, "FCR2": null, "Commentaire": "20km de Paris" }, { "Date": "2013-10-23", "Shoes": 13, "Type": "AERO1", "Km": 9.92, "Duree": "01:00:00", "Weig": 80.0, "FCM": 139.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-10-27", "Shoes": 13, "Type": "AERO1", "Km": 11.01, "Duree": "01:01:46", "Weig": 80.0, "FCM": 147.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-11-11", "Shoes": 13, "Type": "AERO1", "Km": 12.5, "Duree": "01:06:00", "Weig": 80.0, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-11-13", "Shoes": 13, "Type": "AERO1", "Km": 12.08, "Duree": "01:08:04", "Weig": 80.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-11-16", "Shoes": 13, "Type": "AERO1", "Km": 13.41, "Duree": "01:10:00", "Weig": 81.0, "FCM": 156.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-11-17", "Shoes": 15, "Type": "AERO1", "Km": 11.25, "Duree": "01:00:46", "Weig": 82.0, "FCM": 147.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-11-20", "Shoes": 15, "Type": "AERO1", "Km": 11.55, "Duree": "01:01:13", "Weig": 82.0, "FCM": 150.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-11-25", "Shoes": 15, "Type": "AERO1", "Km": 11.03, "Duree": "01:00:00", "Weig": 81.0, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-11-26", "Shoes": 15, "Type": "AERO1", "Km": 11.36, "Duree": "01:00:00", "Weig": 81.0, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-12-01", "Shoes": 15, "Type": "AERO1", "Km": 17.76, "Duree": "01:32:00", "Weig": 82.5, "FCM": 158.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-12-03", "Shoes": 15, "Type": "AERO1", "Km": 11.45, "Duree": "01:00:00", "Weig": 82.0, "FCM": 162.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-12-04", "Shoes": 15, "Type": "AERO1", "Km": 10.74, "Duree": "01:00:00", "Weig": 82.0, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-12-09", "Shoes": 15, "Type": "AERO1", "Km": 11.26, "Duree": "01:00:00", "Weig": 82.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-12-11", "Shoes": 15, "Type": "AERO1", "Km": 11.01, "Duree": "01:00:00", "Weig": 82.0, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-12-14", "Shoes": 15, "Type": "AERO1", "Km": 12.03, "Duree": "01:00:00", "Weig": 81.5, "FCM": 162.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-12-15", "Shoes": 15, "Type": "AERO3", "Km": 11.36, "Duree": "01:02:00", "Weig": 81.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2013-12-22", "Shoes": 15, "Type": "AERO3", "Km": 15.01, "Duree": "01:17:00", "Weig": 83.0, "FCM": 157.0, "FCR": 60.0, "FCR2": null, "Commentaire": "25' footing + 20' footing rapide + 15' footingD = 5000m environ" }, { "Date": "2013-12-26", "Shoes": 15, "Type": "AERO1", "Km": 10.22, "Duree": "00:55:00", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "50' footingfooting ''cool'' - Semaine de semi repos" }, { "Date": "2013-12-27", "Shoes": 15, "Type": "AERO1", "Km": 11.81, "Duree": "01:00:00", "Weig": 82.0, "FCM": 161.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trotfooting ''cool'' - Semaine de semi repos" }, { "Date": "2013-12-29", "Shoes": 15, "Type": "AERO3", "Km": 10.51, "Duree": "00:57:22", "Weig": 82.0, "FCM": 158.0, "FCR": 60.0, "FCR2": null, "Commentaire": "30' footing + 15 x 30'' en côte - récupération retour trot.Choisir une pente moyenne sur sol dur, type route." }, { "Date": "2014-01-01", "Shoes": 15, "Type": "AERO1", "Km": 11.66, "Duree": "01:03:00", "Weig": 82.0, "FCM": 156.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trotNe pas aller vite 11km/h" }, { "Date": "2014-01-03", "Shoes": 15, "Type": "VMA", "Km": 9.45, "Duree": "00:59:41", "Weig": 81.5, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "25' footing + 12 x 1'30\" allure rapide. Récup. 1'15'' trot + 10' footing.Faire toujours la même distance (environ 415m)" }, { "Date": "2014-01-04", "Shoes": 15, "Type": "COTES", "Km": 9.7, "Duree": "00:55:00", "Weig": 81.0, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "30' footing + 10 x 45'' en côte - récupération retour trot et pause 5'Choisir une pente moyenne sur sol dur, type route." }, { "Date": "2014-01-07", "Shoes": 15, "Type": "AERO1", "Km": 11.71, "Duree": "01:00:00", "Weig": 82.0, "FCM": 161.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trotNe pas aller vite 12km/h maxi" }, { "Date": "2014-01-09", "Shoes": 13, "Type": "AERO1", "Km": 12.16, "Duree": "01:21:00", "Weig": 82.0, "FCM": 131.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Footing Marrakech" }, { "Date": "2014-01-19", "Shoes": 15, "Type": "AERO3", "Km": 14.73, "Duree": "01:15:00", "Weig": 83.0, "FCM": 158.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1h15' endentre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2014-01-20", "Shoes": 15, "Type": "AERO1", "Km": 12.11, "Duree": "01:00:00", "Weig": 82.0, "FCM": 161.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements.12,5 km/h environ" }, { "Date": "2014-01-25", "Shoes": 15, "Type": "SPE42", "Km": 9.26, "Duree": "00:50:00", "Weig": 81.5, "FCM": 161.0, "FCR": 60.0, "FCR2": null, "Commentaire": "2000-2000-1000-récup 2' trotté85% de la VMA,14,5 km/h soit 4'25 au KM" }, { "Date": "2014-01-26", "Shoes": 15, "Type": "AERO3", "Km": 17.67, "Duree": "01:30:00", "Weig": 80.5, "FCM": 158.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1h30' endentre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2014-01-28", "Shoes": 15, "Type": "AERO1", "Km": 11.9, "Duree": "01:00:00", "Weig": 81.0, "FCM": 164.0, "FCR": 70.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements.12,5 km/h environ" }, { "Date": "2014-02-01", "Shoes": 15, "Type": "SPE42", "Km": 10.27, "Duree": "00:55:00", "Weig": 82.0, "FCM": 158.0, "FCR": 60.0, "FCR2": null, "Commentaire": "3 x 2000-récup 2' trotté85% de la VMA,14,5 km/h soit 4'25 au KM" }, { "Date": "2014-02-02", "Shoes": 15, "Type": "AERO3", "Km": 15.0, "Duree": "01:16:13", "Weig": 81.0, "FCM": 159.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h15' endentre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2014-02-04", "Shoes": 15, "Type": "AERO1", "Km": 11.3, "Duree": "01:00:16", "Weig": 80.8, "FCM": 152.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements.12,5 km/h environ" }, { "Date": "2014-02-06", "Shoes": 15, "Type": "VMA", "Km": 10.61, "Duree": "00:55:37", "Weig": 80.0, "FCM": 159.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' End - 2 (8 x 1' vite / 1' lent) Récup 2' - 20' End100% de la VMA - 17,5 km/h" }, { "Date": "2014-02-08", "Shoes": 15, "Type": "SPE42", "Km": 12.0, "Duree": "01:05:00", "Weig": 81.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' End - 6 x 1000 en 4'20 Récup 2' - 20' End85% de la VMA - 15,km/h" }, { "Date": "2014-02-09", "Shoes": 15, "Type": "AERO3", "Km": 17.98, "Duree": "01:30:00", "Weig": 80.5, "FCM": 161.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1 h30 en endurance (20' abdo-gainage-étirements)12 à 13,5 km/h environ" }, { "Date": "2014-02-11", "Shoes": 15, "Type": "VMA", "Km": 12.0, "Duree": "01:03:00", "Weig": 80.5, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' End - 2 (10x 1' vite / 1' lent) Récup 2' - 20' End100% de la VMA - 17,5 km/h => fait a 16" }, { "Date": "2014-02-12", "Shoes": 15, "Type": "AERO1", "Km": 14.45, "Duree": "01:15:00", "Weig": 79.5, "FCM": 159.0, "FCR": 65.0, "FCR2": null, "Commentaire": "1h15 End (20' abdo-gainage-étirements)12km/h environ" }, { "Date": "2014-02-15", "Shoes": 15, "Type": "SPE42", "Km": 11.13, "Duree": "00:57:00", "Weig": 81.0, "FCM": 152.0, "FCR": 60.0, "FCR2": null, "Commentaire": "20' End - 3 x 2000 en 4'15\" Récup 2' - 20' End85% de la VMA - 15,km/h" }, { "Date": "2014-02-17", "Shoes": 15, "Type": "AERO3", "Km": 17.25, "Duree": "01:30:00", "Weig": 80.5, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1 h30 en endurance (20' abdo-gainage-étirements)" }, { "Date": "2014-02-19", "Shoes": 15, "Type": "VMA", "Km": 13.94, "Duree": "01:10:00", "Weig": 79.0, "FCM": 152.0, "FCR": 60.0, "FCR2": null, "Commentaire": "20' End - 2 (6 x 1'30 vite / 1' lent) Récup 2' - 20' End100% de la VMA - 17,5 km/h" }, { "Date": "2014-02-20", "Shoes": 15, "Type": "AERO1", "Km": 15.0, "Duree": "01:17:00", "Weig": 79.0, "FCM": 157.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1h15 End (20' abdo-gainage-étirements)12km/h environ" }, { "Date": "2014-02-22", "Shoes": 15, "Type": "SPE42", "Km": 15.75, "Duree": "01:30:33", "Weig": 79.7, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' End - 8 x 1000 en 4'10\" Récup 2' - 20' End85% de la VMA - 15,km/h" }, { "Date": "2014-02-24", "Shoes": 15, "Type": "AERO3", "Km": 20.38, "Duree": "01:45:00", "Weig": 79.7, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1 h45 en endurance (20' abdo-gainage-étirements)12 à 13,5 km/h environ" }, { "Date": "2014-02-26", "Shoes": 15, "Type": "AERO1", "Km": 9.3, "Duree": "00:45:00", "Weig": 79.7, "FCM": 158.0, "FCR": 55.0, "FCR2": null, "Commentaire": "45' End12 à 13 km/h environ" }, { "Date": "2014-03-01", "Shoes": 15, "Type": "AERO1", "Km": 15.0, "Duree": "01:15:55", "Weig": 80.0, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h15End (20' abdo-gainage-étirements)12 à 13 km/h environ" }, { "Date": "2014-03-02", "Shoes": 15, "Type": "SEMI", "Km": 21.1, "Duree": "01:40:09", "Weig": 79.5, "FCM": 158.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Semi de Paris" }, { "Date": "2014-03-05", "Shoes": 15, "Type": "AERO1", "Km": 12.08, "Duree": "01:05:00", "Weig": 79.0, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h15 End (20' abdo-gainage-étirements)12km/h environ" }, { "Date": "2014-03-07", "Shoes": 15, "Type": "VMA", "Km": 12.3, "Duree": "01:06:00", "Weig": 79.3, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' End - 2 (8 x 1' vite / 1' lent) Récup 2' - 20' End100% de la VMA - 17,5 km/h" }, { "Date": "2014-03-08", "Shoes": 15, "Type": "SPE42", "Km": 16.74, "Duree": "01:30:00", "Weig": 78.5, "FCM": 149.0, "FCR": 52.0, "FCR2": null, "Commentaire": "20' End - 8 x 1000 en 4'05\" Récup 2' - 20' End85% de la VMA - 15,km/h" }, { "Date": "2014-03-09", "Shoes": 15, "Type": "AERO3", "Km": 23.81, "Duree": "02:00:00", "Weig": 79.5, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "2h en endurance (20' abdo-gainage-étirements)12 à 13,5 km/h environ" }, { "Date": "2014-03-11", "Shoes": 15, "Type": "VMA", "Km": 13.0, "Duree": "01:11:00", "Weig": 79.0, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' End - 2 (8 x 1' vite / 1' lent) Récup 2' - 20' End100% de la VMA - 17,5 km/h" }, { "Date": "2014-03-12", "Shoes": 15, "Type": "AERO1", "Km": 13.0, "Duree": "01:06:00", "Weig": 78.5, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h15 End (20' abdo-gainage-étirements)12km/h environ" }, { "Date": "2014-03-14", "Shoes": 15, "Type": "AERO1", "Km": 15.12, "Duree": "01:15:00", "Weig": 78.0, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h15 End + 10 x 100m rec 100m au milieu12km/h environ" }, { "Date": "2014-03-16", "Shoes": 15, "Type": "AERO3", "Km": 18.41, "Duree": "01:30:00", "Weig": 78.8, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1 h30 en endurance (20' abdo-gainage-étirements)12 à 13,5 km/h environ" }, { "Date": "2014-03-18", "Shoes": 15, "Type": "VMA", "Km": 13.2, "Duree": "01:11:00", "Weig": 79.0, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' End - 2 (9 x 1' vite / 1' lent) Récup 2' - 20' End100% de la VMA - 17,5 km/h" }, { "Date": "2014-03-19", "Shoes": 15, "Type": "AERO1", "Km": 15.5, "Duree": "01:15:00", "Weig": 77.8, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h15 End (20' abdo-gainage-étirements)12km/h environ" }, { "Date": "2014-03-20", "Shoes": 16, "Type": "AERO1", "Km": 12.6, "Duree": "01:03:00", "Weig": 77.0, "FCM": 156.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1h15 End + 10 x 100m rec 100m au milieu12km/h environ" }, { "Date": "2014-03-22", "Shoes": 16, "Type": "SPE42", "Km": 15.0, "Duree": "01:18:00", "Weig": 77.5, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' End - 2x 5000 en 3'55 Récup 2' - 20' End85% de la VMA - 15,km/h" }, { "Date": "2014-03-23", "Shoes": 16, "Type": "AERO3", "Km": 27.0, "Duree": "02:15:28", "Weig": 77.2, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "2h15 en endurance (20' abdo-gainage-étirements)12 à 13,5 km/h environ" }, { "Date": "2014-03-26", "Shoes": 16, "Type": "VMA", "Km": 14.0, "Duree": "01:17:57", "Weig": 78.8, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' End - 2 (9 x 1' vite / 1' lent) Récup 2' - 20' End100% de la VMA - 17,5 km/h" }, { "Date": "2014-03-28", "Shoes": 16, "Type": "AERO1", "Km": 15.35, "Duree": "01:15:00", "Weig": 78.0, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h15 End + 10 x 100m rec 100m au milieu12km/h environ" }, { "Date": "2014-03-29", "Shoes": 16, "Type": "SPE42", "Km": 16.22, "Duree": "01:19:23", "Weig": 77.0, "FCM": 155.0, "FCR": 50.0, "FCR2": null, "Commentaire": "20' End - 2 x 4000 en 3'55 Récup 2' - 20' End85% de la VMA - 15,km/h" }, { "Date": "2014-03-30", "Shoes": 16, "Type": "AERO3", "Km": 16.34, "Duree": "01:20:00", "Weig": 77.0, "FCM": 154.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h15 en endurance (20' abdo-gainage-étirements)12 à 13,5 km/h environ" }, { "Date": "2014-04-01", "Shoes": 16, "Type": "SPE42", "Km": 9.09, "Duree": "00:45:00", "Weig": 77.0, "FCM": 158.0, "FCR": 50.0, "FCR2": null, "Commentaire": "20' End - 15' allure marathon - 10' End85% de la VMA - 15,km/h" }, { "Date": "2014-04-02", "Shoes": 16, "Type": "AERO1", "Km": 9.0, "Duree": "00:45:52", "Weig": 77.8, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": "45' END12 à 13 km/h environ" }, { "Date": "2014-04-03", "Shoes": 16, "Type": "AERO1", "Km": 9.04, "Duree": "00:45:00", "Weig": 77.0, "FCM": 157.0, "FCR": 50.0, "FCR2": null, "Commentaire": "45' END12 à 13 km/h environ" }, { "Date": "2014-04-05", "Shoes": 16, "Type": "AERO1", "Km": 9.5, "Duree": "00:49:03", "Weig": 77.0, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' End - 4' allure marathon - 20' End12 à 13 km/h environ" }, { "Date": "2014-04-06", "Shoes": 16, "Type": "42K", "Km": 42.195, "Duree": "03:30:15", "Weig": 77.0, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Marathon de Paris" }, { "Date": "2014-04-13", "Shoes": 16, "Type": "AERO1", "Km": 9.63, "Duree": "01:00:00", "Weig": 77.0, "FCM": 129.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2014-04-16", "Shoes": 16, "Type": "AERO1", "Km": 6.0, "Duree": "00:42:18", "Weig": 77.0, "FCM": 135.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Tapis : Sans objectif" }, { "Date": "2014-04-20", "Shoes": 16, "Type": "AERO1", "Km": 13.27, "Duree": "01:15:13", "Weig": 77.0, "FCM": 133.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2014-04-21", "Shoes": 16, "Type": "AERO1", "Km": 10.55, "Duree": "01:00:00", "Weig": 78.0, "FCM": 137.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2014-04-24", "Shoes": 16, "Type": "AERO1", "Km": 8.5, "Duree": "00:48:13", "Weig": 79.0, "FCM": 144.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Tapis : Sans objectif" }, { "Date": "2014-04-27", "Shoes": 16, "Type": "AERO1", "Km": 13.0, "Duree": "01:10:00", "Weig": 79.0, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2014-05-01", "Shoes": 16, "Type": "AERO1", "Km": 10.4, "Duree": "00:55:00", "Weig": 79.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2014-05-06", "Shoes": 16, "Type": "AERO1", "Km": 10.73, "Duree": "00:56:20", "Weig": 78.5, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2014-05-11", "Shoes": 16, "Type": "AERO1", "Km": 15.0, "Duree": "01:19:00", "Weig": 79.5, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Aero" }, { "Date": "2014-05-13", "Shoes": 16, "Type": "AERO1", "Km": 14.61, "Duree": "01:15:00", "Weig": 79.5, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Footing 1heure15' allure lente11-12km/h maxi" }, { "Date": "2014-05-14", "Shoes": 16, "Type": "SPE10", "Km": 11.36, "Duree": "01:03:00", "Weig": 79.5, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Piste : 8 x 600m - récupération : 2' + 10' footing allure lente à la fin.600m : 2'15'' " }, { "Date": "2014-05-17", "Shoes": 16, "Type": "COTES", "Km": 10.62, "Duree": "01:01:00", "Weig": 78.5, "FCM": 158.0, "FCR": 60.0, "FCR2": null, "Commentaire": "30' footing + 12 x 45'' en côtes (pente douce) - Récupération retour trot.même rythme que pour la séance de 30''" }, { "Date": "2014-05-18", "Shoes": 16, "Type": "AERO1", "Km": 15.45, "Duree": "01:19:47", "Weig": 78.5, "FCM": 150.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Footing 1heure20' allure lente11-12km/h maxi" }, { "Date": "2014-05-22", "Shoes": 16, "Type": "VMA", "Km": 10.91, "Duree": "00:56:59", "Weig": 80.0, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Footing 20' + 9 x 1'30'' - Récupération 1'15'' trot + 10' footingEn nature sur terrain plat. D = 420m environ." }, { "Date": "2014-05-23", "Shoes": 16, "Type": "AERO1", "Km": 12.0, "Duree": "01:02:30", "Weig": 79.5, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Footing 1heure + 6 x 15'' allure très soutenue - récupération retour trot11-12km/h maxi" }, { "Date": "2014-05-24", "Shoes": 16, "Type": "SPE10", "Km": 11.0, "Duree": "01:00:00", "Weig": 79.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Piste : 7 x 800m - Récupération. 2'30'' + 10' footing allure lente à la fin800m = 3'05''' environ" }, { "Date": "2014-05-25", "Shoes": 16, "Type": "AERO1", "Km": 17.0, "Duree": "01:24:09", "Weig": 78.5, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Footing 50' allure régulière'cool'' séance le lendemain" }, { "Date": "2014-05-27", "Shoes": 16, "Type": "AERO1", "Km": 11.2, "Duree": "00:56:23", "Weig": 79.5, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Footing 50' + 6 x 100m pelouse - Récup. Retour trot11-12km/h maxi" }, { "Date": "2014-05-29", "Shoes": 16, "Type": "AERO1", "Km": 14.0, "Duree": "01:10:50", "Weig": 79.5, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Footing 1heure + 6 x 15'' allure très soutenue - récupération retour trotFacile" }, { "Date": "2014-05-31", "Shoes": 16, "Type": "VMA", "Km": 11.4, "Duree": "01:01:04", "Weig": 79.5, "FCM": 144.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' footing + 8 x 2' - (Récup. 1'30'' allure lente) + 10' footingD = 520m environ." }, { "Date": "2014-06-01", "Shoes": 16, "Type": "AERO1", "Km": 17.0, "Duree": "01:24:51", "Weig": 80.0, "FCM": 145.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Footing 1heure20' allure lente11-12km/h maxi" }, { "Date": "2014-06-04", "Shoes": 16, "Type": "COTES", "Km": 10.18, "Duree": "00:50:00", "Weig": 81.0, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": "30' Footing + 15 x 30'' en côtes (pente douce) - Récupération retour trotParcourir toujours la même distance." }, { "Date": "2014-06-06", "Shoes": 16, "Type": "SPE10", "Km": 9.0, "Duree": "00:48:19", "Weig": 81.0, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": "20' footing + 5-6 x 1000m - Récupération 2' trot + 10' footing allure lente à la fin1000m = 3'50''" }, { "Date": "2014-06-09", "Shoes": 16, "Type": "AERO1", "Km": 15.0, "Duree": "01:18:06", "Weig": 81.0, "FCM": 148.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Footing 1heure15' allure facile11-12km/h maxi" }, { "Date": "2014-06-10", "Shoes": 16, "Type": "AERO3", "Km": 12.0, "Duree": "01:03:00", "Weig": 80.0, "FCM": 150.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Footing 20' + 3 x 7' allure rapide mais régulière Récupération 5' trot + 10' footingD = 1700m environ" }, { "Date": "2014-06-12", "Shoes": 16, "Type": "AERO1", "Km": 12.0, "Duree": "01:01:05", "Weig": 81.0, "FCM": 146.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Footing 1heure allure facilePenser qu'il y a une compétition après." }, { "Date": "2014-06-14", "Shoes": 16, "Type": "AERO1", "Km": 7.0, "Duree": "00:38:00", "Weig": 80.0, "FCM": 141.0, "FCR": 60.0, "FCR2": null, "Commentaire": "30' footing + 5 x 100m Récupération retout trotFacile" }, { "Date": "2014-06-15", "Shoes": 16, "Type": "10K", "Km": 10.0, "Duree": "00:42:55", "Weig": 79.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "10km de l'Equipe" }, { "Date": "2014-06-19", "Shoes": 16, "Type": "AERO1", "Km": 12.98, "Duree": "01:05:00", "Weig": 79.0, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Footing 1heure + 6 x 15'' allure très soutenue - récupération retour trot12-13km/h maxi" }, { "Date": "2014-06-22", "Shoes": 16, "Type": "AERO1", "Km": 17.19, "Duree": "01:30:00", "Weig": 79.5, "FCM": 148.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Footing 1heure30' allure facile11-12km/h maxi" }, { "Date": "2014-06-25", "Shoes": 16, "Type": "AERO1", "Km": 12.2, "Duree": "01:00:00", "Weig": 80.0, "FCM": 145.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Footing 1heure allure facilePenser qu'il y a une compétition après." }, { "Date": "2014-06-27", "Shoes": 16, "Type": "VMA", "Km": 9.68, "Duree": "00:51:00", "Weig": 80.0, "FCM": 150.0, "FCR": 60.0, "FCR2": null, "Commentaire": "25' footing + 2 x 8' de 30'' allure rapide/30'' allure lente - Pause 5' entre les 2 sériesD = 150m environ, facile." }, { "Date": "2014-06-28", "Shoes": 16, "Type": "AERO1", "Km": 7.01, "Duree": "00:35:00", "Weig": 80.0, "FCM": 141.0, "FCR": 60.0, "FCR2": null, "Commentaire": "30' footing + 5 x 100m Récupération retout trotFacile" }, { "Date": "2014-06-29", "Shoes": 16, "Type": "10K", "Km": 10.0, "Duree": "00:42:35", "Weig": 79.5, "FCM": 168.0, "FCR": 60.0, "FCR2": null, "Commentaire": "10Km Course du Château" }, { "Date": "2014-07-01", "Shoes": 16, "Type": "AERO1", "Km": 11.0, "Duree": "01:00:00", "Weig": 80.0, "FCM": 134.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-07-04", "Shoes": 16, "Type": "AERO1", "Km": 10.08, "Duree": "00:53:58", "Weig": 79.5, "FCM": 147.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-07-05", "Shoes": 16, "Type": "AERO1", "Km": 10.1, "Duree": "00:51:00", "Weig": 79.5, "FCM": 145.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-07-08", "Shoes": 16, "Type": "AERO1", "Km": 11.0, "Duree": "00:57:47", "Weig": 79.0, "FCM": 137.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-07-13", "Shoes": 16, "Type": "AERO1", "Km": 11.76, "Duree": "01:12:00", "Weig": 79.0, "FCM": 127.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-07-14", "Shoes": 16, "Type": "AERO1", "Km": 7.24, "Duree": "00:48:07", "Weig": 80.0, "FCM": 124.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-07-19", "Shoes": 16, "Type": "AERO1", "Km": 11.5, "Duree": "00:58:08", "Weig": 81.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-07-20", "Shoes": 16, "Type": "AERO1", "Km": 16.0, "Duree": "01:23:34", "Weig": 80.5, "FCM": 148.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-07-29", "Shoes": 16, "Type": "AERO1", "Km": 11.6, "Duree": "01:00:00", "Weig": 81.2, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-07-31", "Shoes": 16, "Type": "AERO1", "Km": 11.0, "Duree": "00:58:59", "Weig": 81.0, "FCM": 147.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sorite Libre" }, { "Date": "2014-08-02", "Shoes": 16, "Type": "AERO1", "Km": 13.0, "Duree": "01:07:29", "Weig": 82.0, "FCM": 148.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-08-03", "Shoes": 16, "Type": "AERO1", "Km": 19.0, "Duree": "01:38:53", "Weig": 82.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-08-07", "Shoes": 17, "Type": "AERO1", "Km": 11.07, "Duree": "01:02:47", "Weig": 82.0, "FCM": 149.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2014-08-08", "Shoes": 17, "Type": "AERO1", "Km": 11.11, "Duree": "01:00:11", "Weig": 81.0, "FCM": 145.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2014-08-12", "Shoes": 17, "Type": "AERO1", "Km": 8.0, "Duree": "00:42:00", "Weig": 81.0, "FCM": 150.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-08-14", "Shoes": 17, "Type": "VMA", "Km": 8.45, "Duree": "00:45:00", "Weig": 80.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "10 x 200 -42\" recup 30\" trotté100% de la VMA , 17 km/h" }, { "Date": "2014-08-15", "Shoes": 17, "Type": "AERO1", "Km": null, "Duree": null, "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2014-08-16", "Shoes": 17, "Type": "VMA", "Km": 10.01, "Duree": "00:55:19", "Weig": 80.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": "10 x 400- 1'30\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2014-08-17", "Shoes": 17, "Type": "AERO3", "Km": 15.0, "Duree": "01:17:34", "Weig": 80.0, "FCM": 149.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1h15' end entre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-08-19", "Shoes": 17, "Type": "AERO1", "Km": 7.55, "Duree": "01:15:00", "Weig": 80.0, "FCM": 131.0, "FCR": 60.0, "FCR2": null, "Commentaire": " TRAIL 1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-08-20", "Shoes": 17, "Type": "VMA", "Km": 8.39, "Duree": "00:45:00", "Weig": 80.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": "12 x 200 -42\" recup 30\" trotté100% de la VMA , 17 km/h" }, { "Date": "2014-08-22", "Shoes": 17, "Type": "AERO1", "Km": null, "Duree": null, "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2014-08-23", "Shoes": 17, "Type": "VMA", "Km": 11.14, "Duree": "01:15:00", "Weig": 80.0, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": "TRAIL 12 x 400- 1'28\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2014-08-25", "Shoes": 17, "Type": "AERO3", "Km": 17.66, "Duree": "01:30:02", "Weig": 81.5, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h30' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-08-26", "Shoes": 17, "Type": "AERO1", "Km": 11.67, "Duree": "01:00:00", "Weig": 80.5, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-08-27", "Shoes": 17, "Type": "VMA", "Km": 10.07, "Duree": "00:49:39", "Weig": 80.5, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "14 x 200 -42\" recup 30\" trotté100% de la VMA , 17 km/h" }, { "Date": "2014-08-29", "Shoes": 17, "Type": "AERO1", "Km": null, "Duree": null, "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2014-08-30", "Shoes": 17, "Type": "VMA", "Km": 14.75, "Duree": "01:21:00", "Weig": 80.0, "FCM": 152.0, "FCR": 47.0, "FCR2": null, "Commentaire": "14 x 400- 1'26\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2014-08-31", "Shoes": 17, "Type": "AERO3", "Km": 15.35, "Duree": "01:18:21", "Weig": 80.0, "FCM": 152.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1h15' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-03", "Shoes": 17, "Type": "AERO1", "Km": 11.63, "Duree": "01:00:00", "Weig": 80.5, "FCM": 150.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-06", "Shoes": 17, "Type": "AERO1", "Km": 11.92, "Duree": "01:00:00", "Weig": 81.5, "FCM": 147.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-07", "Shoes": 17, "Type": "AERO3", "Km": 21.13, "Duree": "01:45:17", "Weig": 80.5, "FCM": 153.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1h45' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-09", "Shoes": 17, "Type": "AERO1", "Km": 11.39, "Duree": "01:00:01", "Weig": 80.5, "FCM": 151.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-11", "Shoes": 17, "Type": "VMA", "Km": 11.23, "Duree": "01:00:00", "Weig": 80.0, "FCM": 154.0, "FCR": 47.0, "FCR2": null, "Commentaire": "14 x 400- 1'24\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2014-09-12", "Shoes": 17, "Type": "AERO1", "Km": 11.18, "Duree": "01:00:00", "Weig": 80.0, "FCM": 141.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-13", "Shoes": 17, "Type": "SPE42", "Km": 10.8, "Duree": "01:00:00", "Weig": 80.5, "FCM": 154.0, "FCR": 47.0, "FCR2": null, "Commentaire": "4 x 1000- recup 2' trotté85% de la VMA , 14,4 km/h -4'09\" au kilometre" }, { "Date": "2014-09-14", "Shoes": 17, "Type": "AERO3", "Km": 15.61, "Duree": "01:17:21", "Weig": 80.0, "FCM": 151.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1h15' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-16", "Shoes": 17, "Type": "AERO1", "Km": 10.8, "Duree": "01:00:00", "Weig": 82.0, "FCM": 151.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-18", "Shoes": 17, "Type": "VMA", "Km": 11.0, "Duree": "01:00:00", "Weig": 81.0, "FCM": 155.0, "FCR": 47.0, "FCR2": null, "Commentaire": "16 x 400- 1'24\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2014-09-19", "Shoes": 17, "Type": "SPE42", "Km": 12.0, "Duree": "01:04:41", "Weig": 80.0, "FCM": 143.0, "FCR": 47.0, "FCR2": null, "Commentaire": "6x 1000- recup 2' trotté85% de la VMA , 14,4 km/h -4'09\" au kilometre" }, { "Date": "2014-09-20", "Shoes": 17, "Type": "AERO1", "Km": 11.65, "Duree": "01:00:00", "Weig": 80.0, "FCM": 140.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-21", "Shoes": 17, "Type": "AERO3", "Km": 17.93, "Duree": "01:30:00", "Weig": 81.0, "FCM": 144.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1h30' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-23", "Shoes": 17, "Type": "AERO1", "Km": 11.77, "Duree": "01:00:00", "Weig": 80.5, "FCM": 145.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-25", "Shoes": 17, "Type": "VMA", "Km": 13.5, "Duree": "01:09:13", "Weig": 80.0, "FCM": 148.0, "FCR": 47.0, "FCR2": null, "Commentaire": "18 x 400- 1'24\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2014-09-26", "Shoes": 17, "Type": "AERO1", "Km": 11.51, "Duree": "01:01:22", "Weig": 79.0, "FCM": 150.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-09-27", "Shoes": 17, "Type": "SPE42", "Km": 10.5, "Duree": "00:54:18", "Weig": 79.0, "FCM": 150.0, "FCR": 47.0, "FCR2": null, "Commentaire": "3 x 2000-récup 2' trotté85% de la VMA , 14,4 km/h -4'09\" au kilometre" }, { "Date": "2014-09-28", "Shoes": 17, "Type": "AERO3", "Km": 15.09, "Duree": "01:15:04", "Weig": 78.0, "FCM": 148.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1h15' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-10-01", "Shoes": 17, "Type": "AERO1", "Km": 12.5, "Duree": "01:00:21", "Weig": 79.5, "FCM": 149.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-10-03", "Shoes": 17, "Type": "AERO1", "Km": 11.35, "Duree": "01:00:00", "Weig": 79.6, "FCM": 149.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-10-04", "Shoes": 17, "Type": "AERO3", "Km": 29.09, "Duree": "02:30:00", "Weig": 79.2, "FCM": 149.0, "FCR": 47.0, "FCR2": null, "Commentaire": "2h30' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-10-05", "Shoes": 17, "Type": "AERO1", "Km": 10.0, "Duree": "01:06:49", "Weig": 79.2, "FCM": 125.0, "FCR": 47.0, "FCR2": null, "Commentaire": "L'Odyssea" }, { "Date": "2014-10-07", "Shoes": 17, "Type": "AERO1", "Km": 12.25, "Duree": "01:00:00", "Weig": 79.0, "FCM": 149.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-10-09", "Shoes": 17, "Type": "SPE42", "Km": 12.7, "Duree": "01:02:30", "Weig": 78.5, "FCM": 152.0, "FCR": 47.0, "FCR2": null, "Commentaire": "4 x 2000-récup 2' trotté85% de la VMA , 14,4 km/h -4'09\" au kilometre" }, { "Date": "2014-10-10", "Shoes": 17, "Type": "AERO1", "Km": 11.51, "Duree": "01:00:00", "Weig": 78.5, "FCM": 144.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-10-12", "Shoes": 17, "Type": "20K", "Km": 20.0, "Duree": "01:33:06", "Weig": 79.0, "FCM": 159.0, "FCR": 47.0, "FCR2": null, "Commentaire": "20km de Paris" }, { "Date": "2014-10-14", "Shoes": 17, "Type": "AERO1", "Km": 11.25, "Duree": "01:00:00", "Weig": 80.0, "FCM": 139.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-10-16", "Shoes": 17, "Type": "AERO1", "Km": 14.25, "Duree": "01:10:00", "Weig": 80.0, "FCM": 154.0, "FCR": 47.0, "FCR2": null, "Commentaire": "20' end- 15' allure marathon- 20' end15' à 14 km/h" }, { "Date": "2014-10-18", "Shoes": 17, "Type": "AERO1", "Km": 9.83, "Duree": "00:52:00", "Weig": 78.0, "FCM": 142.0, "FCR": 47.0, "FCR2": null, "Commentaire": "20' end- 4'actif- 20' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2014-10-19", "Shoes": 17, "Type": "42K", "Km": 42.2, "Duree": "03:52:01", "Weig": 78.5, "FCM": 153.0, "FCR": 47.0, "FCR2": null, "Commentaire": "Marathon d'Amsterdam" }, { "Date": "2014-10-26", "Shoes": 17, "Type": "AERO1", "Km": 10.43, "Duree": "01:00:00", "Weig": 78.5, "FCM": 133.0, "FCR": 47.0, "FCR2": null, "Commentaire": "Sortie Libre reprise" }, { "Date": "2014-10-30", "Shoes": 17, "Type": "AERO1", "Km": 11.2, "Duree": "01:00:00", "Weig": 78.5, "FCM": 142.0, "FCR": 47.0, "FCR2": null, "Commentaire": null }, { "Date": "2014-11-01", "Shoes": 17, "Type": "AERO1", "Km": 10.0, "Duree": "00:51:55", "Weig": 78.5, "FCM": 143.0, "FCR": 47.0, "FCR2": null, "Commentaire": null }, { "Date": "2014-11-02", "Shoes": 17, "Type": "42K", "Km": 12.2, "Duree": "00:56:08", "Weig": 78.5, "FCM": null, "FCR": 47.0, "FCR2": null, "Commentaire": "Marathon relais Ekkiden" }, { "Date": "2014-11-05", "Shoes": 17, "Type": "AERO1", "Km": 11.71, "Duree": "01:00:04", "Weig": 78.5, "FCM": 147.0, "FCR": 47.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-11-08", "Shoes": 17, "Type": "AERO1", "Km": 11.7, "Duree": "01:00:00", "Weig": 78.5, "FCM": 146.0, "FCR": 47.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-11-09", "Shoes": 17, "Type": "AERO1", "Km": 15.27, "Duree": "01:15:00", "Weig": 78.9, "FCM": 153.0, "FCR": 47.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-11-12", "Shoes": 17, "Type": "AERO1", "Km": 12.36, "Duree": "01:02:00", "Weig": 80.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-11-16", "Shoes": 17, "Type": "AERO1", "Km": 8.0, "Duree": "00:45:00", "Weig": 80.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-11-30", "Shoes": 17, "Type": "AERO1", "Km": 14.38, "Duree": "01:15:00", "Weig": 80.0, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-12-03", "Shoes": 17, "Type": "AERO1", "Km": 8.0, "Duree": "00:41:32", "Weig": 81.0, "FCM": 165.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-12-07", "Shoes": 17, "Type": "AERO1", "Km": 15.0, "Duree": "01:20:03", "Weig": 81.0, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-12-10", "Shoes": 17, "Type": "AERO1", "Km": 11.39, "Duree": "01:00:00", "Weig": 82.0, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-12-13", "Shoes": 17, "Type": "AERO1", "Km": 11.32, "Duree": "01:00:00", "Weig": 80.5, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-12-14", "Shoes": 17, "Type": "AERO1", "Km": 16.0, "Duree": "01:24:00", "Weig": 81.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie Longue" }, { "Date": "2014-12-16", "Shoes": 17, "Type": "AERO1", "Km": 11.28, "Duree": "01:00:00", "Weig": 80.0, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-12-19", "Shoes": 17, "Type": "AERO1", "Km": 11.0, "Duree": "00:58:51", "Weig": 80.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie Libre" }, { "Date": "2014-12-20", "Shoes": 18, "Type": "VMA", "Km": 9.0, "Duree": "00:45:30", "Weig": 80.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Salle : 14* 45'/30 a 17" }, { "Date": "2014-12-28", "Shoes": 18, "Type": "AERO1", "Km": 5.34, "Duree": "00:32:15", "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Gordes" }, { "Date": "2014-12-31", "Shoes": 18, "Type": "AERO1", "Km": 11.34, "Duree": "01:00:00", "Weig": 81.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie" }, { "Date": "2015-01-01", "Shoes": 18, "Type": "AERO1", "Km": 12.0, "Duree": "01:03:00", "Weig": 80.4, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie" }, { "Date": "2015-01-03", "Shoes": 18, "Type": "VMA", "Km": 10.0, "Duree": "00:53:02", "Weig": 79.9, "FCM": 143.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Salle : 14* 45'/30 a 17" }, { "Date": "2015-01-06", "Shoes": 18, "Type": "AERO1", "Km": 11.0, "Duree": "00:59:00", "Weig": 80.0, "FCM": 143.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-01-10", "Shoes": 18, "Type": "VMA", "Km": 13.8, "Duree": "01:16:00", "Weig": 81.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' footing + 8 x 2' - (Récup. 1'30'' allure lente) + 10' footingD = 520m environ." }, { "Date": "2015-01-11", "Shoes": 19, "Type": "AERO1", "Km": 17.07, "Duree": "01:30:00", "Weig": 80.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Footing 1heure20' allure lente11-12km/h" }, { "Date": "2015-01-14", "Shoes": 19, "Type": "AERO1", "Km": 11.26, "Duree": "01:00:00", "Weig": 81.0, "FCM": 148.0, "FCR": 80.0, "FCR2": null, "Commentaire": "Footing 1heure + 6 x 15'' allure très soutenue - récupération retour trot12-13km/h maxi" }, { "Date": "2015-01-16", "Shoes": 19, "Type": "SPE10", "Km": 11.22, "Duree": "00:58:36", "Weig": 80.0, "FCM": 147.0, "FCR": 70.0, "FCR2": null, "Commentaire": "20' footing + 5-6 x 1000m en 3'55'' (+/- 3'') - (Récupération 2' trot) + 10' footingAllure régulière" }, { "Date": "2015-01-17", "Shoes": 19, "Type": "AERO1", "Km": 16.38, "Duree": "01:24:00", "Weig": 80.0, "FCM": 152.0, "FCR": 65.0, "FCR2": null, "Commentaire": "Footing 1heure15' allure facile11-12km/h" }, { "Date": "2015-01-18", "Shoes": 19, "Type": "AERO3", "Km": 11.72, "Duree": "01:03:00", "Weig": 80.0, "FCM": 149.0, "FCR": 65.0, "FCR2": null, "Commentaire": "Footing 20' + 3 x 7' allure rapide mais régulière Récupération 5' trot + 10' footingD = 1750m environ" }, { "Date": "2015-01-27", "Shoes": 19, "Type": "VMA", "Km": 9.0, "Duree": "00:50:00", "Weig": 81.0, "FCM": 145.0, "FCR": 65.0, "FCR2": null, "Commentaire": "20' footing + 10 * 400m a 16,2" }, { "Date": "2015-01-29", "Shoes": 19, "Type": "VMA", "Km": 9.0, "Duree": "00:50:00", "Weig": 81.0, "FCM": 150.0, "FCR": 60.0, "FCR2": null, "Commentaire": "25' footing + 2 *8*30/30 à 17" }, { "Date": "2015-01-31", "Shoes": 19, "Type": "AERO1", "Km": 6.0, "Duree": "00:31:40", "Weig": 81.0, "FCM": 155.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie ibre" }, { "Date": "2015-02-01", "Shoes": 19, "Type": "AERO1", "Km": 16.0, "Duree": "01:23:07", "Weig": 81.0, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1h20 end" }, { "Date": "2015-02-05", "Shoes": 19, "Type": "VMA", "Km": 8.5, "Duree": "00:44:00", "Weig": 81.0, "FCM": 142.0, "FCR": 60.0, "FCR2": null, "Commentaire": "10 x 200 -42\" recup 30\" trotté100% de la VMA , 17 km/h" }, { "Date": "2015-02-07", "Shoes": 19, "Type": "VMA", "Km": 8.52, "Duree": "00:49:58", "Weig": 81.0, "FCM": 145.0, "FCR": 60.0, "FCR2": null, "Commentaire": "10 x 400- 1'30\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2015-02-08", "Shoes": 19, "Type": "AERO1", "Km": 20.15, "Duree": "01:45:00", "Weig": 80.5, "FCM": 152.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1h15' end entre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2015-02-10", "Shoes": 19, "Type": "AERO1", "Km": 11.6, "Duree": "01:00:00", "Weig": 81.0, "FCM": 152.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2015-02-12", "Shoes": 19, "Type": "VMA", "Km": 8.5, "Duree": "00:42:05", "Weig": 81.0, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Fractionnés : 20' + 8*400m 1'30'' R 1'' + 10' récup" }, { "Date": "2015-02-13", "Shoes": 19, "Type": "AERO1", "Km": 12.0, "Duree": "01:00:00", "Weig": 81.0, "FCM": 158.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie" }, { "Date": "2015-02-15", "Shoes": 19, "Type": "AERO1", "Km": 17.42, "Duree": "01:30:00", "Weig": 81.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Fractionnés : 20' + 8*400m 1'30'' R 1'' + 10' récup" }, { "Date": "2015-02-18", "Shoes": 19, "Type": "AERO1", "Km": 12.0, "Duree": "01:00:00", "Weig": 81.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie aero" }, { "Date": "2015-02-21", "Shoes": 19, "Type": "AERO1", "Km": 11.0, "Duree": "00:55:48", "Weig": 81.0, "FCM": 149.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie aero" }, { "Date": "2015-03-01", "Shoes": 19, "Type": "AERO1", "Km": 15.87, "Duree": "01:20:05", "Weig": 81.0, "FCM": 155.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Sortie Longue" }, { "Date": "2015-03-03", "Shoes": 19, "Type": "AERO1", "Km": 11.1, "Duree": "01:00:00", "Weig": 80.0, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-03-07", "Shoes": 19, "Type": "AERO1", "Km": 9.0, "Duree": "00:48:35", "Weig": 81.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-03-08", "Shoes": 19, "Type": "SEMI", "Km": 21.1, "Duree": "01:40:05", "Weig": 81.0, "FCM": 162.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Semi de Paris" }, { "Date": "2015-03-14", "Shoes": 19, "Type": "AERO1", "Km": 11.07, "Duree": "01:00:00", "Weig": 81.0, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-03-15", "Shoes": 19, "Type": "AERO1", "Km": 16.2, "Duree": "01:25:00", "Weig": 81.0, "FCM": 147.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-03-19", "Shoes": 19, "Type": "AERO1", "Km": 11.62, "Duree": "01:00:00", "Weig": 81.0, "FCM": 145.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-03-28", "Shoes": 19, "Type": "AERO1", "Km": 12.51, "Duree": "01:07:00", "Weig": 81.0, "FCM": 158.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-03-31", "Shoes": 19, "Type": "AERO1", "Km": 10.53, "Duree": "01:00:00", "Weig": 81.0, "FCM": 148.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-04-07", "Shoes": 19, "Type": "AERO1", "Km": 10.61, "Duree": "01:00:00", "Weig": 81.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-04-10", "Shoes": 19, "Type": "AERO1", "Km": 10.76, "Duree": "01:00:00", "Weig": 81.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-04-11", "Shoes": 19, "Type": "AERO1", "Km": 11.41, "Duree": "01:00:00", "Weig": 81.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-04-12", "Shoes": 19, "Type": "AERO1", "Km": 14.43, "Duree": "01:15:00", "Weig": 81.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-04-14", "Shoes": 19, "Type": "AERO1", "Km": 10.08, "Duree": "00:56:00", "Weig": 81.0, "FCM": 157.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-04-17", "Shoes": 19, "Type": "AERO1", "Km": 11.12, "Duree": "01:00:00", "Weig": 81.0, "FCM": 149.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-04-18", "Shoes": 19, "Type": "AERO1", "Km": 11.85, "Duree": "01:00:00", "Weig": 81.0, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-04-19", "Shoes": 19, "Type": "AERO1", "Km": 19.5, "Duree": "02:00:00", "Weig": 81.0, "FCM": 141.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Color Run" }, { "Date": "2015-04-28", "Shoes": 19, "Type": "AERO1", "Km": 11.25, "Duree": "01:00:00", "Weig": 83.0, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-05-01", "Shoes": 19, "Type": "AERO1", "Km": 11.36, "Duree": "01:00:00", "Weig": 83.0, "FCM": 157.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-05-02", "Shoes": 19, "Type": "AERO1", "Km": 14.11, "Duree": "01:15:00", "Weig": 83.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-05-03", "Shoes": 19, "Type": "AERO1", "Km": 13.35, "Duree": "01:10:00", "Weig": 83.0, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-05-11", "Shoes": 19, "Type": "AERO1", "Km": 11.18, "Duree": "01:00:00", "Weig": 83.0, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-05-15", "Shoes": 19, "Type": "AERO1", "Km": 11.01, "Duree": "01:00:00", "Weig": 83.0, "FCM": 140.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-05-24", "Shoes": 19, "Type": "AERO1", "Km": 10.23, "Duree": "00:56:54", "Weig": 83.0, "FCM": 156.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-05-30", "Shoes": 19, "Type": "AERO1", "Km": 10.6, "Duree": "01:03:00", "Weig": 83.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-05-31", "Shoes": 19, "Type": "AERO1", "Km": 15.52, "Duree": "01:23:00", "Weig": 83.0, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-06-06", "Shoes": 19, "Type": "AERO1", "Km": 12.02, "Duree": "01:03:43", "Weig": 83.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-06-07", "Shoes": 19, "Type": "AERO1", "Km": 16.0, "Duree": "01:25:09", "Weig": 83.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-06-27", "Shoes": 19, "Type": "AERO1", "Km": 11.0, "Duree": "01:00:00", "Weig": 83.0, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-06-28", "Shoes": 19, "Type": "AERO1", "Km": 15.02, "Duree": "01:25:00", "Weig": 83.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-07-08", "Shoes": 19, "Type": "AERO1", "Km": 4.3, "Duree": "00:24:00", "Weig": 83.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-07-14", "Shoes": 19, "Type": "AERO1", "Km": 17.0, "Duree": "01:37:45", "Weig": 83.0, "FCM": 159.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-07-18", "Shoes": 19, "Type": "AERO1", "Km": 12.0, "Duree": "01:03:48", "Weig": 83.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-07-19", "Shoes": 19, "Type": "AERO1", "Km": 15.0, "Duree": "01:25:29", "Weig": 83.0, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-07-23", "Shoes": 19, "Type": "AERO1", "Km": 11.7, "Duree": "01:00:23", "Weig": 83.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-07-29", "Shoes": 19, "Type": "AERO1", "Km": 11.0, "Duree": "01:01:00", "Weig": 83.0, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-08-02", "Shoes": 19, "Type": "AERO1", "Km": 17.5, "Duree": "01:37:00", "Weig": 83.0, "FCM": 157.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2015-08-18", "Shoes": 19, "Type": "VMA", "Km": 10.47, "Duree": "01:00:00", "Weig": 78.5, "FCM": 145.0, "FCR": 55.0, "FCR2": null, "Commentaire": "30' FOOTING + 2 X 8' DE 15'' RAPIDE, 15'' TROT, RÉCUPÉRATION 4' ENTRE LES SÉRIES D= 75 m environ" }, { "Date": "2015-08-20", "Shoes": 19, "Type": "VMA", "Km": 10.55, "Duree": "00:55:37", "Weig": 78.4, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": " 30' FOOTING + 2 X 10 X 30'' RAPIDE/ 30''' TROT, RÉCUPÉRATION 4' ENTRE LES SÉRIES D= 140 m environ" }, { "Date": "2015-08-21", "Shoes": 19, "Type": "AERO1", "Km": 11.1, "Duree": "01:00:00", "Weig": 78.0, "FCM": 166.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H FOOTING Entre 11 et 11,50 Km/h" }, { "Date": "2015-08-23", "Shoes": 19, "Type": "AERO1", "Km": 13.0, "Duree": "01:15:00", "Weig": 78.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H 15' FOOTING - 11 Km/h" }, { "Date": "2015-08-25", "Shoes": 19, "Type": "VMA", "Km": 11.2, "Duree": "01:02:00", "Weig": 77.5, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": "30' FOOTING + 7 X 1' RAPIDE/1' TROT X 2, RÉCUPÉRATION 4' ENTRE LES SÉRIES D= 265 m environ, essayer de toujours faire la même distance, +/- 3 m" }, { "Date": "2015-08-26", "Shoes": 19, "Type": "AERO1", "Km": 10.11, "Duree": "00:54:00", "Weig": 77.5, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT Entre 11 et 11,50 Km/h" }, { "Date": "2015-08-28", "Shoes": 19, "Type": "AERO3", "Km": 11.81, "Duree": "01:10:00", "Weig": 77.5, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "30' FOOTING + 5 X 4' RAPIDE, RÉCUPÉRATION 3' TROT + 10' FOOTING LENT D= 950/970 m environ" }, { "Date": "2015-08-29", "Shoes": 19, "Type": "AERO1", "Km": 9.74, "Duree": "00:55:00", "Weig": 77.5, "FCM": 141.0, "FCR": 55.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT 10,50 Km/h" }, { "Date": "2015-09-01", "Shoes": 19, "Type": "AERO1", "Km": 19.02, "Duree": "01:43:00", "Weig": 77.5, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H 30' FOOTING Commencer à 10 km/h pour finir à 13,75 km/h les 10 dernières mn (4'22'' au Kilo) + 1/4 de récupération de séance" }, { "Date": "2015-09-03", "Shoes": 18, "Type": "AERO1", "Km": 12.1, "Duree": "01:05:00", "Weig": 77.5, "FCM": 143.0, "FCR": 55.0, "FCR2": null, "Commentaire": "50 FOOTING LENT 10 km/h + 1/4 h de récupération de séance" }, { "Date": "2015-09-05", "Shoes": 18, "Type": "AERO3", "Km": 13.0, "Duree": "01:13:00", "Weig": 77.3, "FCM": 139.0, "FCR": 55.0, "FCR2": null, "Commentaire": "30' FOOTING+ 4 X 5' RAPIDE,RÉCUPÉRATION 3' TROT + 10' FOOTING LENT D= 1150/1180 m environ" }, { "Date": "2015-09-06", "Shoes": 18, "Type": "AERO1", "Km": 13.06, "Duree": "01:07:00", "Weig": 77.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "30' FOOTING + 20' ALLURE 20 KMS + 20' FOOTING LENT D= Entre 4450 et 4550 m environ en 20'" }, { "Date": "2015-09-08", "Shoes": 18, "Type": "VMA", "Km": 8.5, "Duree": "00:46:48", "Weig": 78.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": "PISTE: 15 X 200 M : 42''50 RÉCUPÉRATION 45'' 200 m : 1/2 tour de piste ( +/- 1'')" }, { "Date": "2015-09-09", "Shoes": 18, "Type": "AERO1", "Km": 10.0, "Duree": "00:52:10", "Weig": 78.0, "FCM": 136.0, "FCR": 55.0, "FCR2": null, "Commentaire": "50 FOOTING + 6 X 100 M SUR PELOUSE, RÉCUPÉRATION 100 M TROT 11 Km/h" }, { "Date": "2015-09-10", "Shoes": 18, "Type": "AERO3", "Km": null, "Duree": null, "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "SQUASH" }, { "Date": "2015-09-12", "Shoes": 18, "Type": "AERO1", "Km": 11.0, "Duree": "00:58:20", "Weig": 78.0, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT 11 Km/h" }, { "Date": "2015-09-20", "Shoes": 20, "Type": "AERO1", "Km": 17.58, "Duree": "01:30:00", "Weig": 78.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H 30' FOOTING 10,50 Km/h" }, { "Date": "2015-09-24", "Shoes": 20, "Type": "AERO3", "Km": null, "Duree": null, "Weig": null, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "SQUASH EN REMPLACEMENT FRACTIONNE" }, { "Date": "2015-09-24", "Shoes": 20, "Type": "AERO1", "Km": 10.14, "Duree": "00:53:45", "Weig": 78.0, "FCM": 143.0, "FCR": 55.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT 11 Km/h" }, { "Date": "2015-09-27", "Shoes": 20, "Type": "AERO2", "Km": 14.19, "Duree": "01:10:00", "Weig": 78.0, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20' FOOTING + 40' ALLURE RAPIDE + 10' FOOTING Entre 8050/8250 m, essoufflement maîtrisé" }, { "Date": "2015-10-04", "Shoes": 20, "Type": "AERO1", "Km": 17.5, "Duree": "01:30:00", "Weig": 78.0, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H 20' FOOTING Commencer à 11 km/h pour finir à 13,75 km/h les 12 dernières mn" }, { "Date": "2015-10-06", "Shoes": 20, "Type": "AERO1", "Km": 10.53, "Duree": "01:00:00", "Weig": 78.0, "FCM": 137.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H FOOTING 10 km/h, course dimanche" }, { "Date": "2015-10-10", "Shoes": 20, "Type": "AERO1", "Km": 5.03, "Duree": "00:28:26", "Weig": 78.0, "FCM": 134.0, "FCR": 55.0, "FCR2": null, "Commentaire": "25' FOOTING + 5 X 100 M , RÉCUPÉRATION 100 M TROT Ballade" }, { "Date": "2015-10-11", "Shoes": 18, "Type": "20K", "Km": 20.45, "Duree": "01:37:30", "Weig": 78.0, "FCM": 163.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20km de Paris" }, { "Date": "2015-10-22", "Shoes": 20, "Type": "AERO1", "Km": 11.9, "Duree": "01:01:00", "Weig": 78.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT 11 Km/h" }, { "Date": "2015-10-24", "Shoes": 20, "Type": "AERO1", "Km": 8.95, "Duree": "00:50:30", "Weig": 79.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT 10,50 Km/h" }, { "Date": "2015-10-25", "Shoes": 20, "Type": "AERO1", "Km": 16.9, "Duree": "01:30:00", "Weig": 79.5, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H 30' FOOTING 10,50 Km/h" }, { "Date": "2015-10-28", "Shoes": 20, "Type": "VMA", "Km": 9.5, "Duree": "01:01:00", "Weig": 80.0, "FCM": 155.0, "FCR": 50.0, "FCR2": null, "Commentaire": "12 * 400 m" }, { "Date": "2015-10-31", "Shoes": 20, "Type": "AERO1", "Km": 6.0, "Duree": "00:33:53", "Weig": 81.0, "FCM": 137.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie libre" }, { "Date": "2015-11-09", "Shoes": 20, "Type": "AERO1", "Km": 11.19, "Duree": "01:00:00", "Weig": 81.0, "FCM": 138.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie libre" }, { "Date": "2015-11-29", "Shoes": 20, "Type": "AERO1", "Km": 11.48, "Duree": "01:00:00", "Weig": 81.0, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie libre" }, { "Date": "2015-12-05", "Shoes": 20, "Type": "AERO1", "Km": 11.2, "Duree": "01:00:00", "Weig": 82.0, "FCM": 151.0, "FCR": 65.0, "FCR2": null, "Commentaire": "Sortie libre" }, { "Date": "2015-12-12", "Shoes": 20, "Type": "AERO1", "Km": 11.2, "Duree": "01:00:00", "Weig": 82.0, "FCM": 154.0, "FCR": 65.0, "FCR2": null, "Commentaire": "Sortie libre" }, { "Date": "2015-12-13", "Shoes": 20, "Type": "AERO1", "Km": 16.53, "Duree": "01:31:00", "Weig": 82.0, "FCM": 148.0, "FCR": 65.0, "FCR2": null, "Commentaire": "Sortie libre" }, { "Date": "2015-12-26", "Shoes": 20, "Type": "AERO1", "Km": 11.11, "Duree": "01:00:00", "Weig": 82.0, "FCM": 150.0, "FCR": 65.0, "FCR2": null, "Commentaire": "1h jogging" }, { "Date": "2015-12-31", "Shoes": 20, "Type": "AERO1", "Km": 11.01, "Duree": "01:01:00", "Weig": 82.2, "FCM": 154.0, "FCR": 65.0, "FCR2": null, "Commentaire": "30' footing Tranquille" }, { "Date": "2016-01-02", "Shoes": 20, "Type": "AERO3", "Km": 11.01, "Duree": "01:00:01", "Weig": 82.2, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Cross ou petite course sur route (si possible) Pas partir trop vite" }, { "Date": "2016-01-03", "Shoes": 20, "Type": "AERO1", "Km": 16.01, "Duree": "01:25:23", "Weig": 81.5, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot Ne pas aller vite 12km/h - Semaine de semi repos" }, { "Date": "2016-01-06", "Shoes": 20, "Type": "AERO1", "Km": 11.31, "Duree": "01:00:00", "Weig": 81.5, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot footing ''cool'' - Semaine de semi repos" }, { "Date": "2016-01-09", "Shoes": 20, "Type": "AERO3", "Km": 11.68, "Duree": "01:00:00", "Weig": 82.0, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1heure footing + 5 x 100m pelouse (ou 5 x 15'' allure très rapide) récupération retour trot footing ''cool'' - Semaine de semi repos" }, { "Date": "2016-01-10", "Shoes": 20, "Type": "AERO1", "Km": 15.32, "Duree": "01:20:00", "Weig": 81.5, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie longue : 1heure20' Ne pas aller vite 11-12km/h maxi" }, { "Date": "2016-01-17", "Shoes": 18, "Type": "10K", "Km": 10.01, "Duree": "00:50:00", "Weig": 81.5, "FCM": 159.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Course 10 km 14ème arrondissement" }, { "Date": "2016-01-20", "Shoes": 20, "Type": "VMA", "Km": 8.0, "Duree": "00:45:00", "Weig": 81.0, "FCM": 157.0, "FCR": 55.0, "FCR2": null, "Commentaire": "12 X 200 -44\" RECUP 30\" TROTTÉ 100% de la VMA , 16 km/h" }, { "Date": "2016-01-23", "Shoes": 20, "Type": "VMA", "Km": 10.23, "Duree": "00:58:33", "Weig": 81.6, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": "10 X 400- 1'36\" RECUP 1' TROTTÉ 100% de la VMA , 16 km/h" }, { "Date": "2016-01-24", "Shoes": 20, "Type": "AERO3", "Km": 17.24, "Duree": "01:30:00", "Weig": 81.4, "FCM": 157.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H30' END entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2016-02-07", "Shoes": 20, "Type": "AERO3", "Km": 19.2, "Duree": "01:45:00", "Weig": 82.5, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1H45' END entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2016-02-09", "Shoes": 20, "Type": "AERO1", "Km": 10.0, "Duree": "00:56:57", "Weig": 82.0, "FCM": 140.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS  10,5 km/h environ" }, { "Date": "2016-02-14", "Shoes": 20, "Type": "AERO3", "Km": 16.2, "Duree": "01:27:00", "Weig": 82.5, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H15' END entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2016-02-28", "Shoes": 20, "Type": "AERO1", "Km": 14.51, "Duree": "01:16:12", "Weig": 82.0, "FCM": 152.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-03-20", "Shoes": 20, "Type": "AERO1", "Km": 11.19, "Duree": "01:00:10", "Weig": 82.0, "FCM": 162.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-04-02", "Shoes": 20, "Type": "AERO1", "Km": 10.01, "Duree": "00:56:09", "Weig": 83.5, "FCM": null, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-04-05", "Shoes": 20, "Type": "AERO1", "Km": 10.4, "Duree": "01:00:00", "Weig": 83.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2016-04-07", "Shoes": 20, "Type": "AERO1", "Km": 10.18, "Duree": "00:57:31", "Weig": 83.0, "FCM": 150.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-04-09", "Shoes": 20, "Type": "AERO1", "Km": 11.39, "Duree": "01:00:00", "Weig": 82.2, "FCM": 157.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-04-10", "Shoes": 20, "Type": "AERO1", "Km": 17.5, "Duree": "01:33:00", "Weig": 82.5, "FCM": 161.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-04-12", "Shoes": 20, "Type": "AERO1", "Km": 10.52, "Duree": "01:00:00", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2016-04-14", "Shoes": 20, "Type": "AERO1", "Km": 11.53, "Duree": "01:06:00", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2016-04-16", "Shoes": 20, "Type": "AERO1", "Km": 10.66, "Duree": "01:00:00", "Weig": 82.5, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2016-04-17", "Shoes": 20, "Type": "AERO1", "Km": 15.2, "Duree": "01:23:57", "Weig": 82.5, "FCM": 146.0, "FCR": 46.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-04-26", "Shoes": 20, "Type": "AERO1", "Km": 9.0, "Duree": "00:51:42", "Weig": 83.0, "FCM": 141.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-05-01", "Shoes": 20, "Type": "AERO1", "Km": 15.0, "Duree": "01:22:04", "Weig": 83.5, "FCM": 150.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-05-04", "Shoes": 20, "Type": "AERO1", "Km": 11.0, "Duree": "01:01:00", "Weig": 82.0, "FCM": 153.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-05-05", "Shoes": 20, "Type": "VMA", "Km": 9.0, "Duree": "00:51:43", "Weig": 81.7, "FCM": 148.0, "FCR": 57.0, "FCR2": null, "Commentaire": "12*200m en 42''" }, { "Date": "2016-05-07", "Shoes": 20, "Type": "AERO1", "Km": 11.76, "Duree": "01:00:00", "Weig": 82.0, "FCM": 153.0, "FCR": 57.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-05-08", "Shoes": 20, "Type": "AERO1", "Km": 11.25, "Duree": "01:00:00", "Weig": null, "FCM": 151.0, "FCR": 57.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-05-14", "Shoes": 20, "Type": "AERO1", "Km": 7.6, "Duree": "00:53:30", "Weig": 82.0, "FCM": 139.0, "FCR": 57.0, "FCR2": null, "Commentaire": "Trail" }, { "Date": "2016-05-16", "Shoes": 20, "Type": "AERO1", "Km": 10.52, "Duree": "01:01:00", "Weig": 82.0, "FCM": 143.0, "FCR": 57.0, "FCR2": null, "Commentaire": "Plage" }, { "Date": "2016-05-19", "Shoes": 20, "Type": "AERO1", "Km": 10.47, "Duree": "00:55:57", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2016-05-22", "Shoes": 20, "Type": "AERO1", "Km": 18.0, "Duree": "01:38:00", "Weig": 82.5, "FCM": 148.0, "FCR": 57.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-05-25", "Shoes": 20, "Type": "AERO1", "Km": 10.02, "Duree": "00:53:56", "Weig": 83.0, "FCM": 146.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-05-29", "Shoes": 20, "Type": "AERO1", "Km": 15.23, "Duree": "01:20:00", "Weig": 82.5, "FCM": 151.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Sorite Libre" }, { "Date": "2016-06-12", "Shoes": 20, "Type": "AERO1", "Km": 15.01, "Duree": "01:20:36", "Weig": 81.5, "FCM": 154.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-06-14", "Shoes": 20, "Type": "AERO1", "Km": 11.01, "Duree": "01:00:28", "Weig": 81.5, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-06-18", "Shoes": 20, "Type": "AERO1", "Km": 11.4, "Duree": "01:01:50", "Weig": 80.0, "FCM": 156.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-07-02", "Shoes": 18, "Type": "AERO1", "Km": 10.83, "Duree": "01:00:00", "Weig": 81.0, "FCM": 154.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-07-03", "Shoes": 18, "Type": "AERO1", "Km": 13.2, "Duree": "01:14:53", "Weig": 81.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-07-06", "Shoes": 17, "Type": "AERO1", "Km": 11.0, "Duree": "00:58:04", "Weig": 81.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2016-07-09", "Shoes": 18, "Type": "VMA", "Km": 9.0, "Duree": "00:51:17", "Weig": 80.5, "FCM": 155.0, "FCR": 50.0, "FCR2": null, "Commentaire": "10X 400m - récupération 1' - 100% de la VMA, Tps =1'24\"\" (+/- 2\")" }, { "Date": "2016-07-10", "Shoes": 18, "Type": "AERO1", "Km": 14.0, "Duree": "01:15:00", "Weig": 81.0, "FCM": 157.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1 H30' END- 20' ABDO-GAINAGE-ÉTIREMENTS 65% de la VMA 11 km/h environ" }, { "Date": "2016-07-14", "Shoes": 21, "Type": "VMA", "Km": 10.68, "Duree": "01:00:00", "Weig": 82.0, "FCM": 155.0, "FCR": 50.0, "FCR2": null, "Commentaire": "12 X 200M- RÈCUPÈRATION 30\" 100% de la VMA, Tps =40\" (+/- 2\")" }, { "Date": "2016-07-16", "Shoes": 21, "Type": "VMA", "Km": 8.46, "Duree": "00:45:00", "Weig": 82.0, "FCM": 149.0, "FCR": 46.0, "FCR2": null, "Commentaire": "8 X 500M - RÉCUPÉRATION 1' 100% de la VMA, Tps =1'48\" (+/- 2\")" }, { "Date": "2016-07-17", "Shoes": 21, "Type": "AERO1", "Km": 19.2, "Duree": "01:50:00", "Weig": 82.0, "FCM": 151.0, "FCR": 65.0, "FCR2": null, "Commentaire": "1H 45' END- 20' ABDO-GAINAGE-ÉTIREMENTS 65% de la VMA 11 km/h environ" }, { "Date": "2016-07-19", "Shoes": 21, "Type": "AERO1", "Km": 10.2, "Duree": "00:54:56", "Weig": 82.0, "FCM": 155.0, "FCR": 65.0, "FCR2": null, "Commentaire": "1 HEURE END- 20' ABDO-GAINAGE-ÉTIREMENTS 65% de la VMA 11 km/h environ" }, { "Date": "2016-07-24", "Shoes": 21, "Type": "AERO1", "Km": 16.1, "Duree": "01:26:00", "Weig": 82.0, "FCM": 154.0, "FCR": 65.0, "FCR2": null, "Commentaire": "1 H30' END- 20' ABDO-GAINAGE-ÉTIREMENTS 65% de la VMA 11 km/h environ" }, { "Date": "2016-07-26", "Shoes": 21, "Type": "AERO1", "Km": 11.01, "Duree": "01:00:53", "Weig": 81.6, "FCM": 148.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-07-27", "Shoes": 21, "Type": "VMA", "Km": 8.0, "Duree": "00:45:29", "Weig": 81.5, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "12 x 200 -42\" recup 30\" trotté100% de la VMA , 17 km/h" }, { "Date": "2016-07-29", "Shoes": 21, "Type": "AERO1", "Km": 10.8, "Duree": "01:00:00", "Weig": 80.6, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2016-07-31", "Shoes": 21, "Type": "AERO1", "Km": 16.0, "Duree": "01:24:00", "Weig": 81.6, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h30' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-02", "Shoes": 21, "Type": "AERO1", "Km": 11.45, "Duree": "01:00:00", "Weig": 81.3, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-07", "Shoes": 21, "Type": "AERO3", "Km": 14.0, "Duree": "01:16:00", "Weig": 81.0, "FCM": 154.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-09", "Shoes": 21, "Type": "AERO1", "Km": 11.21, "Duree": "01:00:00", "Weig": 81.0, "FCM": 148.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-10", "Shoes": 21, "Type": "VMA", "Km": 10.37, "Duree": "01:00:00", "Weig": 81.0, "FCM": 145.0, "FCR": 53.0, "FCR2": null, "Commentaire": "14 x 400- 1'24\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2016-08-12", "Shoes": 21, "Type": "AERO1", "Km": 11.63, "Duree": "01:00:00", "Weig": 80.0, "FCM": 151.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-13", "Shoes": 21, "Type": "SPE42", "Km": 10.61, "Duree": "01:00:00", "Weig": 80.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "4 x 1000- recup 2' trotté85% de la VMA , 14,4 km/h -4'09\" au kilometre" }, { "Date": "2016-08-14", "Shoes": 21, "Type": "AERO3", "Km": 14.0, "Duree": "01:15:00", "Weig": 80.0, "FCM": 155.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-17", "Shoes": 21, "Type": "AERO1", "Km": 11.1, "Duree": "01:00:00", "Weig": 80.0, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-19", "Shoes": 21, "Type": "VMA", "Km": 10.6, "Duree": "01:01:18", "Weig": 79.0, "FCM": 149.0, "FCR": 43.0, "FCR2": null, "Commentaire": "14 x 400- 1'24\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2016-08-20", "Shoes": 21, "Type": "VMA", "Km": 11.75, "Duree": "01:00:00", "Weig": 79.0, "FCM": 152.0, "FCR": 44.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-21", "Shoes": 21, "Type": "AERO1", "Km": 16.01, "Duree": "01:25:40", "Weig": 79.0, "FCM": 156.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h30' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-24", "Shoes": 21, "Type": "AERO1", "Km": 11.16, "Duree": "01:00:00", "Weig": 79.0, "FCM": 140.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-25", "Shoes": 21, "Type": "AERO1", "Km": 11.15, "Duree": "01:01:31", "Weig": 78.5, "FCM": 152.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-26", "Shoes": 21, "Type": "VMA", "Km": 11.0, "Duree": "01:02:00", "Weig": 79.1, "FCM": 148.0, "FCR": 51.0, "FCR2": null, "Commentaire": "16 x 400- 1'24\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2016-08-28", "Shoes": 21, "Type": "SPE42", "Km": 11.0, "Duree": "01:03:54", "Weig": 80.0, "FCM": 141.0, "FCR": 51.0, "FCR2": null, "Commentaire": "6x 1000- recup 2' trotté85% de la VMA , 14,4 km/h -4'09\" au kilometre" }, { "Date": "2016-08-29", "Shoes": 21, "Type": "AERO1", "Km": 20.2, "Duree": "01:45:00", "Weig": 80.0, "FCM": 153.0, "FCR": 70.0, "FCR2": null, "Commentaire": "1h45' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-08-31", "Shoes": 21, "Type": "AERO1", "Km": 11.48, "Duree": "01:00:00", "Weig": 79.7, "FCM": 151.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-09-02", "Shoes": 21, "Type": "AERO1", "Km": 11.55, "Duree": "01:00:00", "Weig": 78.8, "FCM": 149.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-09-03", "Shoes": 21, "Type": "SPE42", "Km": 11.0, "Duree": "00:59:54", "Weig": 79.0, "FCM": 141.0, "FCR": 60.0, "FCR2": null, "Commentaire": "3 x 2000-récup 2' trotté85% de la VMA , 14,4 km/h -4'09\" au kilometre" }, { "Date": "2016-09-04", "Shoes": 21, "Type": "AERO1", "Km": 17.0, "Duree": "01:29:14", "Weig": 78.5, "FCM": 144.0, "FCR": 67.0, "FCR2": null, "Commentaire": "1h15' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-09-08", "Shoes": 21, "Type": "AERO1", "Km": 11.43, "Duree": "01:00:00", "Weig": 79.0, "FCM": 144.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-09-10", "Shoes": 21, "Type": "AERO1", "Km": 11.05, "Duree": "01:00:00", "Weig": 79.0, "FCM": 137.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-09-11", "Shoes": 21, "Type": "AERO3", "Km": 27.63, "Duree": "02:30:00", "Weig": 79.0, "FCM": 143.0, "FCR": 37.0, "FCR2": null, "Commentaire": "2h30' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-09-13", "Shoes": 21, "Type": "AERO1", "Km": 11.2, "Duree": "01:00:00", "Weig": 79.0, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-09-17", "Shoes": 21, "Type": "AERO1", "Km": 11.9, "Duree": "01:00:00", "Weig": 79.0, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2016-09-18", "Shoes": 21, "Type": "AERO1", "Km": 16.01, "Duree": "01:23:00", "Weig": 79.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h20 end" }, { "Date": "2016-09-21", "Shoes": 21, "Type": "AERO1", "Km": 11.3, "Duree": "01:00:00", "Weig": 79.0, "FCM": 141.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Aero" }, { "Date": "2016-09-24", "Shoes": 21, "Type": "AERO1", "Km": 6.7, "Duree": "00:33:00", "Weig": 79.0, "FCM": 141.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Sortie Max" }, { "Date": "2016-10-02", "Shoes": 22, "Type": "AERO1", "Km": 13.0, "Duree": "01:07:00", "Weig": 79.0, "FCM": 148.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Reprise après blessure" }, { "Date": "2016-10-05", "Shoes": 20, "Type": "VMA", "Km": 9.0, "Duree": "00:40:00", "Weig": 79.0, "FCM": 155.0, "FCR": 48.0, "FCR2": null, "Commentaire": "8 * 400m" }, { "Date": "2016-10-08", "Shoes": 22, "Type": "AERO1", "Km": 5.16, "Duree": "00:28:30", "Weig": 78.5, "FCM": 154.0, "FCR": 49.0, "FCR2": null, "Commentaire": "25 mn end" }, { "Date": "2016-10-09", "Shoes": 22, "Type": "20K", "Km": 20.1, "Duree": "01:38:19", "Weig": 78.7, "FCM": 163.0, "FCR": 58.0, "FCR2": null, "Commentaire": "20km de Paris" }, { "Date": "2016-10-16", "Shoes": 22, "Type": "AERO1", "Km": 14.0, "Duree": "01:15:00", "Weig": 80.0, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-10-19", "Shoes": 22, "Type": "AERO1", "Km": 9.1, "Duree": "00:50:00", "Weig": 80.0, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-10-30", "Shoes": 22, "Type": "AERO1", "Km": 14.2, "Duree": "01:13:52", "Weig": 80.0, "FCM": 154.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-11-03", "Shoes": 22, "Type": "AERO1", "Km": 10.89, "Duree": "01:00:00", "Weig": 80.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-11-06", "Shoes": 22, "Type": "AERO1", "Km": 18.0, "Duree": "01:37:23", "Weig": 80.0, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-11-12", "Shoes": 22, "Type": "AERO1", "Km": 13.5, "Duree": "01:11:23", "Weig": 80.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-11-26", "Shoes": 22, "Type": "AERO1", "Km": 11.9, "Duree": "01:05:00", "Weig": 80.0, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-11-27", "Shoes": 22, "Type": "AERO1", "Km": 16.0, "Duree": "01:26:40", "Weig": 80.0, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-11-29", "Shoes": 22, "Type": "AERO1", "Km": 8.5, "Duree": "00:54:00", "Weig": 80.0, "FCM": 145.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-12-03", "Shoes": 22, "Type": "AERO1", "Km": 11.37, "Duree": "01:00:00", "Weig": 80.0, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-12-04", "Shoes": 22, "Type": "AERO1", "Km": 16.0, "Duree": "01:29:25", "Weig": 81.0, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-12-11", "Shoes": 22, "Type": "10K", "Km": 10.0, "Duree": "00:55:12", "Weig": 81.0, "FCM": 155.0, "FCR": 65.0, "FCR2": null, "Commentaire": "Corrida d'Issy les Moulineaux" }, { "Date": "2016-12-14", "Shoes": 22, "Type": "AERO1", "Km": 11.2, "Duree": "01:00:00", "Weig": 81.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2016-12-27", "Shoes": 22, "Type": "AERO1", "Km": 10.0, "Duree": "00:54:18", "Weig": 81.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Central Park" }, { "Date": "2016-12-28", "Shoes": 22, "Type": "AERO1", "Km": 6.93, "Duree": "00:39:37", "Weig": 81.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Central Park" }, { "Date": "2016-12-30", "Shoes": 22, "Type": "AERO1", "Km": 10.0, "Duree": "00:53:33", "Weig": 81.0, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Central Park" }, { "Date": "2017-01-03", "Shoes": 22, "Type": "AERO1", "Km": 10.7, "Duree": "00:58:16", "Weig": 81.0, "FCM": 160.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-01-07", "Shoes": 22, "Type": "AERO1", "Km": 12.5, "Duree": "01:06:42", "Weig": 82.0, "FCM": 157.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-01-10", "Shoes": 22, "Type": "AERO1", "Km": 9.0, "Duree": "00:49:22", "Weig": 82.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-01-15", "Shoes": 22, "Type": "AERO1", "Km": 17.6, "Duree": "01:34:08", "Weig": 82.0, "FCM": 159.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-01-17", "Shoes": 22, "Type": "AERO1", "Km": 10.0, "Duree": "00:58:01", "Weig": 83.0, "FCM": 158.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-01-22", "Shoes": 22, "Type": "AERO1", "Km": 11.0, "Duree": "01:05:14", "Weig": 85.2, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Endurance" }, { "Date": "2017-01-24", "Shoes": 22, "Type": "AERO1", "Km": 11.04, "Duree": "01:01:48", "Weig": 82.7, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Endurance" }, { "Date": "2017-01-26", "Shoes": 22, "Type": "AERO1", "Km": 11.55, "Duree": "01:04:06", "Weig": 84.0, "FCM": 157.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Endurance" }, { "Date": "2017-01-28", "Shoes": 22, "Type": "AERO1", "Km": 11.8, "Duree": "01:01:37", "Weig": 83.0, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Endurance" }, { "Date": "2017-01-29", "Shoes": 22, "Type": "AERO1", "Km": 17.0, "Duree": "01:30:40", "Weig": 82.1, "FCM": 154.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Endurance" }, { "Date": "2017-01-31", "Shoes": 22, "Type": "AERO1", "Km": 11.13, "Duree": "01:00:00", "Weig": 83.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2017-02-01", "Shoes": 22, "Type": "VMA", "Km": 10.21, "Duree": "00:55:44", "Weig": 82.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "10 x 200 -42\" recup 30\" trotté100% de la VMA , 17 km/h" }, { "Date": "2017-02-04", "Shoes": 22, "Type": "VMA", "Km": 10.0, "Duree": "00:56:26", "Weig": 83.2, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": "10 x 400- 1'30\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2017-02-05", "Shoes": 22, "Type": "AERO1", "Km": 17.0, "Duree": "01:33:49", "Weig": 83.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15' end entre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2017-02-07", "Shoes": 22, "Type": "AERO1", "Km": 13.3, "Duree": "01:12:57", "Weig": 83.0, "FCM": 149.0, "FCR": 37.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2017-02-08", "Shoes": 22, "Type": "VMA", "Km": 8.5, "Duree": "00:49:09", "Weig": 83.0, "FCM": 148.0, "FCR": 37.0, "FCR2": null, "Commentaire": "12 x 200 -42\" recup 30\" trotté100% de la VMA , 17 km/h" }, { "Date": "2017-02-11", "Shoes": 22, "Type": "AERO1", "Km": 12.02, "Duree": "01:03:01", "Weig": 82.6, "FCM": 153.0, "FCR": 37.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2017-02-12", "Shoes": 22, "Type": "AERO1", "Km": 17.2, "Duree": "01:30:01", "Weig": 81.5, "FCM": 154.0, "FCR": 44.0, "FCR2": null, "Commentaire": "1h30' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2017-02-14", "Shoes": 22, "Type": "AERO1", "Km": 12.0, "Duree": "01:05:00", "Weig": 80.8, "FCM": 149.0, "FCR": 44.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-02-15", "Shoes": 22, "Type": "VMA", "Km": 11.63, "Duree": "01:07:00", "Weig": 81.4, "FCM": 151.0, "FCR": 44.0, "FCR2": null, "Commentaire": "12 X 500 - RÉCUP 1'15\" TROTTÉ 95% de la VMA ,1'50\"\"- 17 km/h environ" }, { "Date": "2017-02-17", "Shoes": 22, "Type": "AERO1", "Km": 12.36, "Duree": "01:07:00", "Weig": 80.7, "FCM": 145.0, "FCR": 44.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-02-18", "Shoes": 22, "Type": "SPE42", "Km": 11.6, "Duree": "01:03:30", "Weig": 81.5, "FCM": 153.0, "FCR": 44.0, "FCR2": null, "Commentaire": "6 X 1000 RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2017-02-19", "Shoes": 22, "Type": "AERO1", "Km": 17.11, "Duree": "01:30:00", "Weig": 82.0, "FCM": 153.0, "FCR": 46.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-02-21", "Shoes": 22, "Type": "AERO1", "Km": 13.91, "Duree": "01:15:00", "Weig": 81.0, "FCM": 146.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-02-22", "Shoes": 22, "Type": "VMA", "Km": 10.0, "Duree": "00:53:42", "Weig": 81.0, "FCM": 149.0, "FCR": 45.0, "FCR2": null, "Commentaire": "12 X 300- RÉCUP 45\" TROTTÉ 100% de la VMA ,1'03\"- 17 km/h environ" }, { "Date": "2017-02-24", "Shoes": 22, "Type": "AERO1", "Km": 14.03, "Duree": "01:15:00", "Weig": 80.5, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-02-25", "Shoes": 22, "Type": "SPE42", "Km": 14.03, "Duree": "01:15:00", "Weig": 80.5, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "4000-2000-1000- RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2017-02-26", "Shoes": 22, "Type": "AERO3", "Km": 12.02, "Duree": "01:04:42", "Weig": 81.0, "FCM": 151.0, "FCR": 45.0, "FCR2": null, "Commentaire": "2H END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-02-28", "Shoes": 23, "Type": "AERO1", "Km": 12.48, "Duree": "01:10:20", "Weig": 81.0, "FCM": 141.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-01", "Shoes": 22, "Type": "VMA", "Km": 11.1, "Duree": "01:00:00", "Weig": 80.5, "FCM": 149.0, "FCR": 45.0, "FCR2": null, "Commentaire": "14 X 300- RÉCUP 45\" TROTTÉ 100% de la VMA ,1'03\"- 17 km/h environ" }, { "Date": "2017-03-05", "Shoes": 23, "Type": "AERO1", "Km": 11.3, "Duree": "01:16:00", "Weig": 82.0, "FCM": 138.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-07", "Shoes": 22, "Type": "AERO1", "Km": 13.5, "Duree": "01:11:30", "Weig": 81.5, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-09", "Shoes": 22, "Type": "AERO1", "Km": 11.48, "Duree": "01:00:00", "Weig": 81.0, "FCM": 146.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-10", "Shoes": 22, "Type": "AERO1", "Km": 14.64, "Duree": "01:15:00", "Weig": 80.5, "FCM": 157.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-11", "Shoes": 22, "Type": "AERO1", "Km": 14.0, "Duree": "01:13:31", "Weig": 79.4, "FCM": 151.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-12", "Shoes": 22, "Type": "AERO3", "Km": 25.4, "Duree": "02:15:00", "Weig": 80.8, "FCM": 149.0, "FCR": 53.0, "FCR2": null, "Commentaire": "2H15 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-14", "Shoes": 22, "Type": "AERO1", "Km": 11.52, "Duree": "01:03:17", "Weig": 80.5, "FCM": 146.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 100% de la VMA ,1'30\"- 15,7 km/h environ" }, { "Date": "2017-03-16", "Shoes": 22, "Type": "VMA", "Km": 10.0, "Duree": "00:54:30", "Weig": 81.5, "FCM": 156.0, "FCR": 52.0, "FCR2": null, "Commentaire": "10 X 400- RECUP 1' TROTTÉ-  100% de la VMA-1'24\" , 17 km/h environ" }, { "Date": "2017-03-17", "Shoes": 22, "Type": "AERO1", "Km": 13.5, "Duree": "01:12:03", "Weig": 81.5, "FCM": 145.0, "FCR": 52.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-18", "Shoes": 24, "Type": "SPE42", "Km": 13.62, "Duree": "01:08:00", "Weig": 80.5, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": "3 X 3000 RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2017-03-19", "Shoes": 24, "Type": "AERO3", "Km": 18.26, "Duree": "01:27:30", "Weig": 80.4, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-21", "Shoes": 24, "Type": "AERO1", "Km": 13.15, "Duree": "01:10:02", "Weig": 80.4, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-23", "Shoes": 24, "Type": "VMA", "Km": 10.0, "Duree": "00:55:00", "Weig": 81.0, "FCM": 148.0, "FCR": 53.0, "FCR2": null, "Commentaire": "12 X 400- RECUP 1' TROTTÉ 100% de la VMA-1'24\" , 17 km/h environ" }, { "Date": "2017-03-24", "Shoes": 24, "Type": "AERO1", "Km": 13.1, "Duree": "01:10:00", "Weig": 80.7, "FCM": 138.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 11 km/h" }, { "Date": "2017-03-25", "Shoes": 24, "Type": "SPE42", "Km": 12.5, "Duree": "01:01:35", "Weig": 80.5, "FCM": 156.0, "FCR": 53.0, "FCR2": null, "Commentaire": "2 X 4000 RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2017-03-26", "Shoes": 22, "Type": "AERO3", "Km": 25.8, "Duree": "02:15:02", "Weig": 80.5, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": "2H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-29", "Shoes": 22, "Type": "AERO1", "Km": 11.34, "Duree": "01:00:00", "Weig": 80.4, "FCM": 146.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-03-31", "Shoes": 22, "Type": "AERO1", "Km": 13.52, "Duree": "01:10:00", "Weig": 81.0, "FCM": 148.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 11 km/h" }, { "Date": "2017-04-01", "Shoes": 22, "Type": "SPE42", "Km": 11.65, "Duree": "01:00:37", "Weig": 79.5, "FCM": 152.0, "FCR": 45.0, "FCR2": null, "Commentaire": "4 X 2000-RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2017-04-02", "Shoes": 25, "Type": "AERO3", "Km": 16.68, "Duree": "01:20:00", "Weig": 79.7, "FCM": 154.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-04-04", "Shoes": 25, "Type": "AERO1", "Km": 14.0, "Duree": "01:11:23", "Weig": 79.4, "FCM": 145.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-04-05", "Shoes": 25, "Type": "AERO1", "Km": 8.84, "Duree": "00:45:01", "Weig": 79.2, "FCM": 143.0, "FCR": 53.0, "FCR2": null, "Commentaire": "45' END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-04-07", "Shoes": 25, "Type": "AERO1", "Km": 10.0, "Duree": "00:55:18", "Weig": 79.0, "FCM": 149.0, "FCR": 53.0, "FCR2": null, "Commentaire": "20' END- 15' ALLURE MARATHON- 20' END 15' à 13,5 km/h allure marathon" }, { "Date": "2017-04-08", "Shoes": 25, "Type": "AERO1", "Km": 6.51, "Duree": "00:34:00", "Weig": 79.0, "FCM": 141.0, "FCR": 53.0, "FCR2": null, "Commentaire": "20' END- 4'ACTIF- 20' END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2017-04-09", "Shoes": 25, "Type": "42K", "Km": 42.44, "Duree": "03:37:54", "Weig": 79.0, "FCM": 156.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Marathon de Paris" }, { "Date": "2017-04-14", "Shoes": 23, "Type": "AERO1", "Km": 7.0, "Duree": "00:41:00", "Weig": 80.0, "FCM": 138.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Plage" }, { "Date": "2017-04-16", "Shoes": 23, "Type": "AERO1", "Km": 8.0, "Duree": "00:47:27", "Weig": 81.0, "FCM": 138.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sentier du littoral" }, { "Date": "2017-04-18", "Shoes": 25, "Type": "AERO1", "Km": 11.0, "Duree": "00:59:18", "Weig": 80.0, "FCM": 156.0, "FCR": 58.0, "FCR2": null, "Commentaire": "Récupération" }, { "Date": "2017-04-22", "Shoes": 25, "Type": "AERO1", "Km": 12.35, "Duree": "01:00:00", "Weig": 80.0, "FCM": 153.0, "FCR": 58.0, "FCR2": null, "Commentaire": "Récupération" }, { "Date": "2017-04-23", "Shoes": 25, "Type": "AERO1", "Km": 15.72, "Duree": "01:20:00", "Weig": 80.0, "FCM": 145.0, "FCR": 51.0, "FCR2": null, "Commentaire": "SL" }, { "Date": "2017-04-29", "Shoes": 23, "Type": "AERO1", "Km": 10.85, "Duree": "01:00:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "EF - Footing Léger à la sensation" }, { "Date": "2017-04-30", "Shoes": 23, "Type": "AERO1", "Km": 15.15, "Duree": "01:20:00", "Weig": 80.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Endurance" }, { "Date": "2017-05-02", "Shoes": 24, "Type": "AERO1", "Km": 11.3, "Duree": "01:00:00", "Weig": 80.0, "FCM": 141.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Endurance" }, { "Date": "2017-05-04", "Shoes": 24, "Type": "AERO1", "Km": 11.6, "Duree": "01:00:00", "Weig": 81.0, "FCM": 148.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Endurance" }, { "Date": "2017-05-06", "Shoes": 24, "Type": "AERO1", "Km": 11.0, "Duree": "00:56:51", "Weig": 81.0, "FCM": 147.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Endurance" }, { "Date": "2017-05-07", "Shoes": 25, "Type": "AERO1", "Km": 17.0, "Duree": "01:25:40", "Weig": 80.5, "FCM": 152.0, "FCR": 57.0, "FCR2": null, "Commentaire": "Endurance" }, { "Date": "2017-05-08", "Shoes": 25, "Type": "AERO1", "Km": 4.14, "Duree": "00:26:00", "Weig": 80.0, "FCM": 127.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Maximilen" }, { "Date": "2017-05-09", "Shoes": 18, "Type": "PPG", "Km": 10.76, "Duree": "01:00:00", "Weig": 79.5, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": "PPG Type 1" }, { "Date": "2017-05-11", "Shoes": 25, "Type": "VMA", "Km": 10.2, "Duree": "03:07:12", "Weig": 79.3, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": "VMA 12*400 Récup : 1'15" }, { "Date": "2017-05-12", "Shoes": 25, "Type": "AERO1", "Km": 12.0, "Duree": "01:01:58", "Weig": 79.3, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Résistance douce" }, { "Date": "2017-05-13", "Shoes": 23, "Type": "PPG", "Km": 10.2, "Duree": "03:00:00", "Weig": 79.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "PPG Type 1 - Avec Demi cooper : 16,4 reste de la marge" }, { "Date": "2017-05-14", "Shoes": 25, "Type": "AERO1", "Km": 15.15, "Duree": "01:15:00", "Weig": 79.0, "FCM": 149.0, "FCR": 45.0, "FCR2": null, "Commentaire": "SL" }, { "Date": "2017-05-18", "Shoes": 25, "Type": "AERO1", "Km": 11.37, "Duree": "01:00:00", "Weig": 79.0, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-05-20", "Shoes": 25, "Type": "AERO1", "Km": 12.0, "Duree": "01:00:09", "Weig": 81.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-05-21", "Shoes": 24, "Type": "10K", "Km": 10.0, "Duree": "00:45:16", "Weig": 80.5, "FCM": 165.0, "FCR": 52.0, "FCR2": null, "Commentaire": "10km - Foulées cachanaises" }, { "Date": "2017-05-23", "Shoes": 25, "Type": "SPE10", "Km": 10.11, "Duree": "00:52:11", "Weig": 80.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie libre" }, { "Date": "2017-05-26", "Shoes": 23, "Type": "AERO1", "Km": 11.07, "Duree": "01:00:00", "Weig": 80.0, "FCM": 138.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie libre" }, { "Date": "2017-05-27", "Shoes": 23, "Type": "AERO1", "Km": 3.5, "Duree": "00:25:11", "Weig": 80.0, "FCM": 125.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Maximilen" }, { "Date": "2017-05-28", "Shoes": 23, "Type": "AERO1", "Km": 14.24, "Duree": "01:21:00", "Weig": 80.0, "FCM": 141.0, "FCR": 55.0, "FCR2": null, "Commentaire": "FOOTING 1HEURE 11-12km/h maxi + Sortie avec Max et Basile/Gaspard" }, { "Date": "2017-05-30", "Shoes": 23, "Type": "COTES", "Km": 11.0, "Duree": "00:58:18", "Weig": 80.0, "FCM": 145.0, "FCR": 55.0, "FCR2": null, "Commentaire": "30' FOOTING + 15 X 30'' EN CÔTES (PENTE DOUCE) - RÉCUPÉRATION RETOUR TROT" }, { "Date": "2017-06-05", "Shoes": 25, "Type": "AERO1", "Km": 14.05, "Duree": "01:16:31", "Weig": 80.0, "FCM": 150.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Plage" }, { "Date": "2017-06-08", "Shoes": 25, "Type": "VMA", "Km": 10.4, "Duree": "00:57:26", "Weig": 79.5, "FCM": 144.0, "FCR": 53.0, "FCR2": null, "Commentaire": "30/30 * 8 *2" }, { "Date": "2017-06-09", "Shoes": 25, "Type": "AERO1", "Km": 10.0, "Duree": "00:49:50", "Weig": 79.0, "FCM": 154.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Aero" }, { "Date": "2017-06-10", "Shoes": 25, "Type": "AERO1", "Km": 4.68, "Duree": "00:25:01", "Weig": 78.5, "FCM": 139.0, "FCR": 53.0, "FCR2": null, "Commentaire": "Décrassage" }, { "Date": "2017-06-11", "Shoes": 25, "Type": "AERO1", "Km": 14.1, "Duree": "01:15:00", "Weig": 79.0, "FCM": 151.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-06-15", "Shoes": 23, "Type": "AERO1", "Km": 10.72, "Duree": "00:57:00", "Weig": 79.0, "FCM": 143.0, "FCR": 53.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-06-17", "Shoes": 25, "Type": "AERO1", "Km": 11.0, "Duree": "00:57:00", "Weig": 79.0, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-06-18", "Shoes": 25, "Type": "AERO1", "Km": 13.5, "Duree": "01:10:00", "Weig": 79.0, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-06-21", "Shoes": 25, "Type": "AERO1", "Km": 11.2, "Duree": "01:00:00", "Weig": 78.5, "FCM": 145.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-06-24", "Shoes": 24, "Type": "AERO1", "Km": 12.39, "Duree": "01:03:00", "Weig": 78.8, "FCM": 144.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-06-25", "Shoes": 24, "Type": "AERO1", "Km": 15.33, "Duree": "01:21:03", "Weig": 79.0, "FCM": 143.0, "FCR": 37.0, "FCR2": null, "Commentaire": "Sortie Longue" }, { "Date": "2017-07-01", "Shoes": 25, "Type": "AERO1", "Km": 10.0, "Duree": "00:53:14", "Weig": 80.0, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-07-02", "Shoes": 25, "Type": "AERO1", "Km": 13.46, "Duree": "01:10:00", "Weig": 80.0, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-07-09", "Shoes": 25, "Type": "AERO1", "Km": 12.0, "Duree": "01:05:00", "Weig": 80.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Plage" }, { "Date": "2017-07-26", "Shoes": 24, "Type": "AERO1", "Km": 11.0, "Duree": "01:00:00", "Weig": 81.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Reprise" }, { "Date": "2017-07-28", "Shoes": 25, "Type": "AERO1", "Km": 12.02, "Duree": "01:04:32", "Weig": 81.0, "FCM": 158.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-08-01", "Shoes": 25, "Type": "AERO1", "Km": 12.5, "Duree": "01:12:00", "Weig": 81.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-08-03", "Shoes": 25, "Type": "AERO1", "Km": 11.09, "Duree": "01:00:00", "Weig": 80.0, "FCM": 155.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-08-07", "Shoes": 25, "Type": "AERO1", "Km": 9.0, "Duree": "01:00:00", "Weig": 80.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Dénivelé" }, { "Date": "2017-08-09", "Shoes": 25, "Type": "AERO1", "Km": 10.6, "Duree": "01:07:00", "Weig": 80.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Dénivelé" }, { "Date": "2017-08-10", "Shoes": 25, "Type": "AERO1", "Km": 10.01, "Duree": "01:02:10", "Weig": 80.0, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Dénivelé" }, { "Date": "2017-08-13", "Shoes": 25, "Type": "AERO1", "Km": 11.22, "Duree": "01:08:00", "Weig": 80.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Dénivelé" }, { "Date": "2017-08-15", "Shoes": 25, "Type": "AERO1", "Km": 10.11, "Duree": "01:00:00", "Weig": 80.0, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H FOOTING Entre 11 et 11,50 Km/h" }, { "Date": "2017-08-16", "Shoes": 25, "Type": "AERO1", "Km": 11.01, "Duree": "01:04:03", "Weig": 80.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H FOOTING Entre 11 et 11,50 Km/h" }, { "Date": "2017-08-24", "Shoes": 25, "Type": "AERO1", "Km": 10.21, "Duree": "00:54:01", "Weig": 79.0, "FCM": 149.0, "FCR": 40.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT Entre 11 et 11,50 Km/h" }, { "Date": "2017-08-26", "Shoes": 25, "Type": "AERO1", "Km": 15.68, "Duree": "01:30:00", "Weig": 78.0, "FCM": 154.0, "FCR": 42.0, "FCR2": null, "Commentaire": "1H 30' FOOTING Commencer à 10 km/h pour finir à 13,75 km/h les 10 dernières mn (4'22'' au Kilo)" }, { "Date": "2017-08-27", "Shoes": 25, "Type": "AERO1", "Km": 10.0, "Duree": "01:05:43", "Weig": 79.0, "FCM": 126.0, "FCR": 45.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT 10,50 Km/h" }, { "Date": "2017-08-29", "Shoes": 24, "Type": "VMA", "Km": 10.0, "Duree": "00:55:00", "Weig": 78.9, "FCM": 144.0, "FCR": 43.0, "FCR2": null, "Commentaire": "30' FOOTING + 10 X 100 M RAPIDE, RÉCUPÉRATION 30'' Allure limite de l'essoufflement" }, { "Date": "2017-08-30", "Shoes": 24, "Type": "AERO1", "Km": 10.3, "Duree": "00:56:22", "Weig": 79.0, "FCM": 139.0, "FCR": 45.0, "FCR2": null, "Commentaire": "50 FOOTING LENT 10 km/h" }, { "Date": "2017-09-02", "Shoes": 24, "Type": "AERO3", "Km": 13.84, "Duree": "01:16:00", "Weig": 78.5, "FCM": 143.0, "FCR": 45.0, "FCR2": null, "Commentaire": "30' FOOTING+ 4 X 5' RAPIDE,RÉCUPÉRATION 3' TROT + 10' FOOTING LENT D= 1150/1180 m environ" }, { "Date": "2017-09-03", "Shoes": 24, "Type": "AERO2", "Km": 14.0, "Duree": "01:10:00", "Weig": 79.2, "FCM": 150.0, "FCR": 45.0, "FCR2": null, "Commentaire": "30' FOOTING + 20' ALLURE 20 KMS + 20' FOOTING LENT D= Entre 4450 et 4550 m environ en 20'" }, { "Date": "2017-09-05", "Shoes": 24, "Type": "VMA", "Km": 10.55, "Duree": "01:00:00", "Weig": 78.0, "FCM": 150.0, "FCR": 45.0, "FCR2": null, "Commentaire": "PISTE: 15 X 200 M : 42''50 RÉCUPÉRATION 45'' 200 m : 1/2 tour de piste ( +/- 1'')" }, { "Date": "2017-09-06", "Shoes": 24, "Type": "AERO1", "Km": 11.0, "Duree": "00:56:17", "Weig": 78.0, "FCM": 150.0, "FCR": 45.0, "FCR2": null, "Commentaire": "50 FOOTING + 6 X 100 M SUR PELOUSE, RÉCUPÉRATION 100 M TROT 11 Km/h" }, { "Date": "2017-09-08", "Shoes": 24, "Type": "COTES", "Km": 11.32, "Duree": "00:58:36", "Weig": 77.5, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "30' FOOTING + 6 X 1' EN CÔTE, RÉCUPÉRATION TROT SUR LA DISTANCE Pente douce, sur route" }, { "Date": "2017-09-09", "Shoes": 24, "Type": "AERO1", "Km": 11.46, "Duree": "01:00:00", "Weig": 77.7, "FCM": 145.0, "FCR": 46.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT 11 Km/h" }, { "Date": "2017-09-10", "Shoes": 24, "Type": "AERO3", "Km": 15.6, "Duree": "01:22:35", "Weig": 78.0, "FCM": 142.0, "FCR": 46.0, "FCR2": null, "Commentaire": "30' FOOTING + 3 X 7' RAPIDE, RÉCUPÉRATION 3' + 10' FOOTING LENT 7' à 14 Km/h 4'17'' au Km" }, { "Date": "2017-09-13", "Shoes": 24, "Type": "VMA", "Km": 9.4, "Duree": "00:51:03", "Weig": 78.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "PISTE: 12 X 300 M : 1'07'' RÉCUPÉRATION 100 M TROT + 10' FOOTING LENT ( +/- 2'')'" }, { "Date": "2017-09-14", "Shoes": 24, "Type": "AERO1", "Km": 11.0, "Duree": "01:00:00", "Weig": 78.0, "FCM": 138.0, "FCR": 50.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT 11 Km/h" }, { "Date": "2017-09-16", "Shoes": 24, "Type": "SPE21", "Km": 12.0, "Duree": "01:09:03", "Weig": 78.7, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "PISTE: 7 X 800 M : 3'33'' RÉCUPÉRATION : 2' + 10' FOOTING LENT Essayer d'être le plus régulier possible (+/- 2'')" }, { "Date": "2017-09-16", "Shoes": 24, "Type": "AERO1", "Km": 13.13, "Duree": "01:15:00", "Weig": 78.7, "FCM": 137.0, "FCR": 48.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT 10,50 Km/h" }, { "Date": "2017-09-17", "Shoes": 24, "Type": "AERO1", "Km": 17.14, "Duree": "01:30:00", "Weig": 77.8, "FCM": 143.0, "FCR": 49.0, "FCR2": null, "Commentaire": "1H 30' FOOTING 10,50 Km/h" }, { "Date": "2017-09-25", "Shoes": 24, "Type": "AERO1", "Km": 13.0, "Duree": "01:11:16", "Weig": 79.0, "FCM": 138.0, "FCR": 49.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-09-27", "Shoes": 24, "Type": "AERO1", "Km": 13.76, "Duree": "01:15:00", "Weig": 79.0, "FCM": 143.0, "FCR": 49.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-09-29", "Shoes": 24, "Type": "AERO1", "Km": 10.01, "Duree": "00:53:10", "Weig": 79.0, "FCM": 150.0, "FCR": 49.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-10-01", "Shoes": 24, "Type": "AERO1", "Km": 16.6, "Duree": "01:26:00", "Weig": 79.0, "FCM": 150.0, "FCR": 49.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-10-03", "Shoes": 24, "Type": "AERO1", "Km": 10.53, "Duree": "01:00:00", "Weig": 78.0, "FCM": 139.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1H FOOTING 10 km/h, course dimanche" }, { "Date": "2017-10-04", "Shoes": 24, "Type": "AERO1", "Km": 10.5, "Duree": "00:56:29", "Weig": 78.0, "FCM": 140.0, "FCR": 47.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT 10,50 km/h" }, { "Date": "2017-10-06", "Shoes": 24, "Type": "VMA", "Km": 10.0, "Duree": "00:57:56", "Weig": 77.5, "FCM": 149.0, "FCR": 47.0, "FCR2": null, "Commentaire": "25' FOOTING + 2 X 8' DE 45'' RAPIDE, 45'' TROT, 4' PAUSE ENTRE LES SÉRIES D= 210 m environ, facile, course dimanche" }, { "Date": "2017-10-07", "Shoes": 24, "Type": "AERO1", "Km": 5.16, "Duree": "00:29:00", "Weig": 77.0, "FCM": 132.0, "FCR": 45.0, "FCR2": null, "Commentaire": "25' FOOTING + 5 X 100 M , RÉCUPÉRATION 100 M TROT Ballade" }, { "Date": "2017-10-08", "Shoes": 24, "Type": "20K", "Km": 20.0, "Duree": "01:34:35", "Weig": 78.5, "FCM": 158.0, "FCR": 45.0, "FCR2": null, "Commentaire": "20km de Paris" }, { "Date": "2017-10-15", "Shoes": 24, "Type": "AERO2", "Km": 14.74, "Duree": "01:16:00", "Weig": 79.5, "FCM": 148.0, "FCR": 45.0, "FCR2": null, "Commentaire": "30' FOOTING + 20' ALLURE 20 KMS + 20' FOOTING LENT D= Entre 4450 et 4550 m environ en 20'" }, { "Date": "2017-10-17", "Shoes": 24, "Type": "VMA", "Km": 8.0, "Duree": "00:47:50", "Weig": 79.3, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": "PISTE: 15 X 200 M : 42''50 RÉCUPÉRATION 45'' 200 m : 1/2 tour de piste ( +/- 1'')" }, { "Date": "2017-10-21", "Shoes": 23, "Type": "AERO1", "Km": 12.01, "Duree": "01:03:08", "Weig": 78.6, "FCM": 150.0, "FCR": 52.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-10-29", "Shoes": 23, "Type": "AERO1", "Km": 13.0, "Duree": "01:08:46", "Weig": null, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-11-04", "Shoes": 23, "Type": "AERO1", "Km": 10.45, "Duree": "00:55:00", "Weig": null, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-11-05", "Shoes": 23, "Type": "AERO1", "Km": 16.9, "Duree": "01:30:00", "Weig": 79.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-11-10", "Shoes": 23, "Type": "AERO1", "Km": 10.18, "Duree": "00:55:41", "Weig": 80.0, "FCM": 145.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-11-12", "Shoes": 23, "Type": "AERO1", "Km": 16.82, "Duree": "01:30:00", "Weig": 80.0, "FCM": 147.0, "FCR": 43.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-11-19", "Shoes": 26, "Type": "AERO1", "Km": 16.0, "Duree": "01:23:46", "Weig": 80.5, "FCM": 145.0, "FCR": 43.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-11-26", "Shoes": 26, "Type": "AERO1", "Km": 15.0, "Duree": "01:15:42", "Weig": 79.5, "FCM": 153.0, "FCR": 52.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-12-02", "Shoes": 26, "Type": "VMA", "Km": 10.3, "Duree": "01:00:18", "Weig": 80.3, "FCM": 137.0, "FCR": 52.0, "FCR2": null, "Commentaire": "Echauffement avec Maximilien + 10*45''/45'' (environ 215m)" }, { "Date": "2017-12-03", "Shoes": 26, "Type": "AERO1", "Km": 15.3, "Duree": "01:25:17", "Weig": 80.5, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-12-05", "Shoes": 26, "Type": "AERO1", "Km": 12.6, "Duree": "01:07:00", "Weig": 80.5, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-12-10", "Shoes": 26, "Type": "AERO1", "Km": 2.0, "Duree": "00:10:26", "Weig": 80.5, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-12-17", "Shoes": 26, "Type": "AERO1", "Km": 13.1, "Duree": "01:13:00", "Weig": 80.5, "FCM": 140.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-12-23", "Shoes": 26, "Type": "AERO1", "Km": 12.0, "Duree": "01:02:46", "Weig": 80.5, "FCM": 151.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-12-24", "Shoes": 26, "Type": "AERO1", "Km": 18.01, "Duree": "01:37:02", "Weig": 80.7, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2017-12-29", "Shoes": 23, "Type": "AERO1", "Km": 12.5, "Duree": "01:07:00", "Weig": 80.0, "FCM": 157.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Empury" }, { "Date": "2017-12-31", "Shoes": 26, "Type": "AERO1", "Km": 13.48, "Duree": "01:10:00", "Weig": 79.6, "FCM": 152.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-01-06", "Shoes": 26, "Type": "VMA", "Km": 11.4, "Duree": "01:02:38", "Weig": 79.0, "FCM": 159.0, "FCR": 58.0, "FCR2": null, "Commentaire": "12 * 45' / 45' environ 215/220m" }, { "Date": "2018-01-07", "Shoes": 26, "Type": "AERO1", "Km": 17.04, "Duree": "01:28:00", "Weig": 79.7, "FCM": 154.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie Longue" }, { "Date": "2018-01-11", "Shoes": 26, "Type": "AERO1", "Km": 11.0, "Duree": "01:00:00", "Weig": 80.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2018-01-14", "Shoes": 26, "Type": "AERO1", "Km": 14.57, "Duree": "01:15:08", "Weig": 80.0, "FCM": 150.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h15' end entre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2018-01-16", "Shoes": 26, "Type": "VMA", "Km": 10.7, "Duree": "01:00:00", "Weig": 80.0, "FCM": null, "FCR": 65.0, "FCR2": null, "Commentaire": "20' END - 2 (8 X 1' VITE / 1' LENT) RÉCUP 2' - 20' END- 100% de la VMA - 17,5 km/h" }, { "Date": "2018-01-17", "Shoes": 23, "Type": "AERO1", "Km": 13.18, "Duree": "01:11:00", "Weig": 79.6, "FCM": 156.0, "FCR": 65.0, "FCR2": null, "Commentaire": "1H15 END (20' ABDO-GAINAGE-ÉTIREMENTS)- 12km/h environ" }, { "Date": "2018-01-20", "Shoes": 26, "Type": "SPE42", "Km": 12.01, "Duree": "01:08:38", "Weig": 79.8, "FCM": 150.0, "FCR": 49.0, "FCR2": null, "Commentaire": "6 X 1000 RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2018-01-21", "Shoes": 26, "Type": "AERO1", "Km": 16.86, "Duree": "01:30:00", "Weig": 79.9, "FCM": 146.0, "FCR": 49.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2018-01-24", "Shoes": 26, "Type": "VMA", "Km": 9.2, "Duree": "00:50:00", "Weig": 80.0, "FCM": 143.0, "FCR": 55.0, "FCR2": null, "Commentaire": "12 X 300- RÉCUP 45\" TROTTÉ 100% de la VMA ,1'03\"- 17 km/h environ" }, { "Date": "2018-01-28", "Shoes": 26, "Type": "AERO1", "Km": 16.92, "Duree": "01:30:00", "Weig": 79.5, "FCM": 145.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2018-01-31", "Shoes": 26, "Type": "AERO1", "Km": 14.0, "Duree": "01:15:34", "Weig": 79.5, "FCM": 146.0, "FCR": 67.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2018-02-01", "Shoes": 26, "Type": "VMA", "Km": 10.2, "Duree": "00:57:16", "Weig": 79.5, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "12 X 300- RÉCUP 45\" TROTTÉ 100% de la VMA ,1'03\"- 17 km/h environ" }, { "Date": "2018-02-03", "Shoes": 26, "Type": "SPE42", "Km": 13.3, "Duree": "01:17:00", "Weig": 79.5, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "4000-2000-1000- RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2018-02-04", "Shoes": 26, "Type": "AERO1", "Km": 19.2, "Duree": "01:45:00", "Weig": 79.0, "FCM": 140.0, "FCR": 48.0, "FCR2": null, "Commentaire": "2H END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2018-02-07", "Shoes": 26, "Type": "AERO1", "Km": 12.5, "Duree": "01:20:00", "Weig": 80.0, "FCM": 132.0, "FCR": 49.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-02-10", "Shoes": 23, "Type": "AERO1", "Km": 11.71, "Duree": "01:03:00", "Weig": 80.0, "FCM": 148.0, "FCR": 70.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-02-11", "Shoes": 26, "Type": "AERO1", "Km": 11.39, "Duree": "01:05:42", "Weig": 80.0, "FCM": 135.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-02-17", "Shoes": 26, "Type": "AERO1", "Km": 11.69, "Duree": "01:00:00", "Weig": 79.7, "FCM": 150.0, "FCR": 42.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-02-18", "Shoes": 26, "Type": "AERO1", "Km": 17.64, "Duree": "01:30:00", "Weig": 80.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-03-03", "Shoes": 26, "Type": "AERO1", "Km": 7.54, "Duree": "00:44:45", "Weig": 80.5, "FCM": 134.0, "FCR": 42.0, "FCR2": null, "Commentaire": "25' FOOTING + 5 X 100 M , RÉCUPÉRATION 100 M TROT Ballade" }, { "Date": "2018-03-04", "Shoes": 26, "Type": "AERO2", "Km": 12.0, "Duree": "01:00:12", "Weig": 80.3, "FCM": 157.0, "FCR": 42.0, "FCR2": null, "Commentaire": "20' FOOTING + 40' ALLURE RAPIDE + 10' FOOTING Entre 8050/8250 m, essoufflement maîtrisé" }, { "Date": "2018-03-06", "Shoes": 26, "Type": "VMA", "Km": 10.0, "Duree": "01:00:00", "Weig": 81.0, "FCM": 145.0, "FCR": 42.0, "FCR2": null, "Commentaire": "3*1000 +2*600" }, { "Date": "2018-03-08", "Shoes": 23, "Type": "AERO1", "Km": 11.6, "Duree": "01:03:02", "Weig": 81.5, "FCM": 151.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1H 15' FOOTING 10,50 Km/h" }, { "Date": "2018-03-10", "Shoes": 26, "Type": "AERO1", "Km": 11.4, "Duree": "01:00:00", "Weig": 81.2, "FCM": 147.0, "FCR": 45.0, "FCR2": null, "Commentaire": "50' FOOTING + 6 X 100 M RAPIDE SUR PELOUSE, RÉCUPÉRATION 100 M TROT 10,50 km/h" }, { "Date": "2018-03-11", "Shoes": 26, "Type": "AERO1", "Km": 15.0, "Duree": "01:16:42", "Weig": 80.0, "FCM": 155.0, "FCR": 49.0, "FCR2": null, "Commentaire": "1H 20' FOOTING Commencer à 11 km/h pour finir à 13,75 km/h les 12 dernières mn" }, { "Date": "2018-03-13", "Shoes": 26, "Type": "AERO1", "Km": 10.1, "Duree": "01:00:00", "Weig": 80.0, "FCM": 138.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1H FOOTING 10 km/h, course dimanche" }, { "Date": "2018-03-15", "Shoes": 18, "Type": "VMA", "Km": 8.0, "Duree": "00:45:00", "Weig": 80.0, "FCM": 151.0, "FCR": 48.0, "FCR2": null, "Commentaire": "25' FOOTING + 2 X 8' DE 45'' RAPIDE, 45'' TROT, 4' PAUSE ENTRE LES SÉRIES D= 210 m environ, facile, course dimanche" }, { "Date": "2018-03-17", "Shoes": 26, "Type": "AERO1", "Km": 4.93, "Duree": "00:26:45", "Weig": 80.0, "FCM": 141.0, "FCR": 47.0, "FCR2": null, "Commentaire": "25' FOOTING + 5 X 100 M , RÉCUPÉRATION 100 M TROT Ballade" }, { "Date": "2018-03-18", "Shoes": 18, "Type": "SEMI", "Km": 21.097, "Duree": "01:46:14", "Weig": 80.0, "FCM": 154.0, "FCR": 40.0, "FCR2": null, "Commentaire": "Semi de Marseille" }, { "Date": "2018-03-24", "Shoes": 26, "Type": "AERO1", "Km": 11.1, "Duree": "00:55:17", "Weig": 80.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-03-30", "Shoes": 27, "Type": "AERO1", "Km": 10.7, "Duree": "01:02:00", "Weig": 79.0, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-04-01", "Shoes": 27, "Type": "AERO1", "Km": 13.1, "Duree": "01:13:00", "Weig": 79.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-04-15", "Shoes": 27, "Type": "AERO1", "Km": 13.33, "Duree": "01:15:00", "Weig": 79.0, "FCM": 155.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-04-22", "Shoes": 27, "Type": "AERO1", "Km": 15.04, "Duree": "01:20:00", "Weig": 79.0, "FCM": 154.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-04-29", "Shoes": 27, "Type": "AERO1", "Km": 13.49, "Duree": "01:15:00", "Weig": 79.0, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-05-01", "Shoes": 27, "Type": "VMA", "Km": 11.21, "Duree": "01:00:00", "Weig": 79.7, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "20+10*1/1+20 avec d=270" }, { "Date": "2018-05-05", "Shoes": 27, "Type": "AERO1", "Km": 10.61, "Duree": "00:56:12", "Weig": 81.0, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-05-06", "Shoes": 27, "Type": "10K", "Km": 10.0, "Duree": "00:46:51", "Weig": 80.0, "FCM": 163.0, "FCR": 55.0, "FCR2": null, "Commentaire": "10km Bois de boulogne" }, { "Date": "2018-05-15", "Shoes": 27, "Type": "AERO1", "Km": 11.0, "Duree": "01:00:48", "Weig": 80.0, "FCM": 139.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-05-20", "Shoes": 27, "Type": "AERO1", "Km": 16.0, "Duree": "01:23:34", "Weig": 81.0, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-05-21", "Shoes": 27, "Type": "AERO1", "Km": 2.23, "Duree": "00:15:00", "Weig": 81.0, "FCM": 114.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-05-26", "Shoes": 27, "Type": "AERO1", "Km": 13.31, "Duree": "01:15:00", "Weig": 81.0, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-05-29", "Shoes": 27, "Type": "AERO1", "Km": 10.0, "Duree": "00:56:26", "Weig": 81.0, "FCM": 143.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-06-10", "Shoes": 27, "Type": "AERO1", "Km": 12.0, "Duree": "01:05:06", "Weig": 82.5, "FCM": 151.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-06-13", "Shoes": 27, "Type": "AERO1", "Km": 13.25, "Duree": "01:10:00", "Weig": 80.0, "FCM": 155.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-06-16", "Shoes": 27, "Type": "AERO1", "Km": 11.1, "Duree": "01:00:00", "Weig": 80.0, "FCM": 149.0, "FCR": 49.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-06-17", "Shoes": 23, "Type": "AERO1", "Km": 15.2, "Duree": "01:22:00", "Weig": 80.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-06-23", "Shoes": 27, "Type": "AERO1", "Km": 12.21, "Duree": "01:07:00", "Weig": 79.7, "FCM": 145.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-06-24", "Shoes": 27, "Type": "AERO1", "Km": 17.31, "Duree": "01:32:00", "Weig": 81.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-06-30", "Shoes": 27, "Type": "AERO1", "Km": 11.0, "Duree": "01:01:00", "Weig": 81.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-07-01", "Shoes": 27, "Type": "AERO1", "Km": 10.66, "Duree": "01:00:00", "Weig": 82.0, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-07-05", "Shoes": 27, "Type": "AERO1", "Km": 12.01, "Duree": "01:02:00", "Weig": 81.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-07-07", "Shoes": 27, "Type": "AERO1", "Km": 10.43, "Duree": "01:00:00", "Weig": 81.0, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-07-08", "Shoes": 27, "Type": "AERO1", "Km": 14.5, "Duree": "01:20:00", "Weig": 81.0, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-07-15", "Shoes": 28, "Type": "AERO1", "Km": 14.61, "Duree": "01:20:00", "Weig": 80.5, "FCM": 151.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-07-28", "Shoes": 28, "Type": "AERO1", "Km": 10.0, "Duree": "00:54:39", "Weig": 80.5, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-08-04", "Shoes": 28, "Type": "AERO1", "Km": 10.02, "Duree": "00:54:39", "Weig": 80.5, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Perche" }, { "Date": "2018-08-06", "Shoes": 28, "Type": "AERO1", "Km": 11.5, "Duree": "01:06:00", "Weig": 80.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Perche" }, { "Date": "2018-08-07", "Shoes": 28, "Type": "AERO1", "Km": 10.02, "Duree": "00:58:02", "Weig": 80.0, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Perche" }, { "Date": "2018-08-08", "Shoes": 27, "Type": "AERO1", "Km": 10.85, "Duree": "01:01:29", "Weig": 80.0, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-08-11", "Shoes": 28, "Type": "AERO1", "Km": 10.85, "Duree": "01:02:00", "Weig": 80.0, "FCM": 149.0, "FCR": 49.0, "FCR2": null, "Commentaire": "Perche" }, { "Date": "2018-08-13", "Shoes": 28, "Type": "AERO1", "Km": 14.2, "Duree": "01:16:28", "Weig": 80.0, "FCM": 150.0, "FCR": 49.0, "FCR2": null, "Commentaire": "50' EN ENDURANCE SUR CIRCUIT, AVEC PASSAGES RÉGULIERS, EN CÔTES + PPG" }, { "Date": "2018-08-15", "Shoes": 18, "Type": "VMA", "Km": 9.21, "Duree": "00:50:09", "Weig": 79.6, "FCM": 148.0, "FCR": 49.0, "FCR2": null, "Commentaire": "FOOTING 20' 3 X 6 X 30''/30'' R 2' TROT. FOOTING 20' . 150m environ" }, { "Date": "2018-08-16", "Shoes": 28, "Type": "AERO1", "Km": 10.9, "Duree": "01:00:00", "Weig": 79.5, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H EN ENDURANCE À ALLURE PROGRESSIVE, JUQU'À 70% DE LA VMA (11.5 max)" }, { "Date": "2018-08-18", "Shoes": 28, "Type": "SPE42", "Km": 10.9, "Duree": "01:01:25", "Weig": 79.5, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H EN ENDURANCE DONT 5 X 1 KM EN 4'20 R 2' FOOTING " }, { "Date": "2018-08-19", "Shoes": 28, "Type": "AERO2", "Km": 14.01, "Duree": "01:15:13", "Weig": 79.5, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 À ALLURE PROGRESSIVE, JUSQU'À 75% DE LA VMA (12.4km/h)" }, { "Date": "2018-08-21", "Shoes": 28, "Type": "COTES", "Km": 10.17, "Duree": "00:55:58", "Weig": 80.0, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": "FOOTING 20' 10 X 30'' EN CÔTES R TROT. EN DESCENTE FOOTING 20' \n Choisir une côte régulière de 5 à 7%. Allure contrôlée et régulière. Priorité à l'alignement" }, { "Date": "2018-08-22", "Shoes": 28, "Type": "VMA", "Km": 11.21, "Duree": "01:00:30", "Weig": 80.0, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H EN ENDURANCE À ALLURE PROGRESSIVE, JUQU'À 70% DE LA VMA (11.5 max)" }, { "Date": "2018-08-24", "Shoes": 28, "Type": "AERO2", "Km": 11.6, "Duree": "01:03:00", "Weig": 80.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "FOOTING 20' 2 X 9 X 45''/30'' R 3' TROT. FOOTING 20'. 215m environ" }, { "Date": "2018-08-25", "Shoes": 25, "Type": "AERO2", "Km": 14.01, "Duree": "01:18:08", "Weig": 80.0, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 DONT 20' À 12.5 KM/H " }, { "Date": "2018-08-26", "Shoes": 25, "Type": "AERO2", "Km": 14.0, "Duree": "01:15:00", "Weig": 80.0, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 À ALLURE PROGRESSIVE, JUSQU'À 75% DE LA VMA (12.4km/h)" }, { "Date": "2018-08-28", "Shoes": 28, "Type": "AERO2", "Km": 11.5, "Duree": "01:00:31", "Weig": 81.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H EN ENDURANCE SUR CIRCUIT, AVEC PASSAGES RÉGULIERS, EN CÔTES + PPG " }, { "Date": "2018-08-29", "Shoes": 28, "Type": "VMA", "Km": 12.0, "Duree": "01:07:06", "Weig": 81.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "FOOTING 20' 2 X 7 X 60''/45'' R 3' TROT. FOOTING 20'. 300m environ" }, { "Date": "2018-08-31", "Shoes": 28, "Type": "AERO2", "Km": 10.79, "Duree": "01:00:00", "Weig": 81.0, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H EN ENDURANCE À ALLURE PROGRESSIVE, JUQU'À 70% DE LA VMA (11.5 max)" }, { "Date": "2018-09-01", "Shoes": 28, "Type": "SPE42", "Km": 11.28, "Duree": "01:00:00", "Weig": 80.0, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H EN ENDURANCE DONT 3 X 2 KM EN 8'40'' R 2' FOOTING " }, { "Date": "2018-09-02", "Shoes": 28, "Type": "AERO2", "Km": 17.55, "Duree": "01:30:00", "Weig": 80.0, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H30 EN ENDURANCE À ALLURE PROGRESSIVE, JUSQU'À 75% DE LA VMA (12.5km)" }, { "Date": "2018-09-04", "Shoes": 28, "Type": "COTES", "Km": 11.06, "Duree": "01:00:00", "Weig": 81.0, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": "FOOTING 20' 8 X 60'' EN CÔTES R TROT. EN DESCENTE FOOTING 20' \n Choisir une côte régulière de 5 à 7%. Allure contrôlée et régulière. Priorité à l'alignement" }, { "Date": "2018-09-06", "Shoes": 28, "Type": "AERO2", "Km": 13.95, "Duree": "01:15:00", "Weig": 81.0, "FCM": 139.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H15 À ALLURE PROGRESSIVE, JUSQU'À 70% DE LA VMA (11.5 max" }, { "Date": "2018-09-07", "Shoes": 28, "Type": "VMA", "Km": 10.55, "Duree": "01:00:00", "Weig": 81.0, "FCM": 146.0, "FCR": 45.0, "FCR2": null, "Commentaire": "FOOTING 20' 10 X 400 EN 1'27 R 1' FOOTING 20'  " }, { "Date": "2018-09-08", "Shoes": 28, "Type": "AERO2", "Km": 14.63, "Duree": "01:15:01", "Weig": 81.0, "FCM": 149.0, "FCR": 40.0, "FCR2": null, "Commentaire": "1H15 DONT 30' À 12.5 KM/H " }, { "Date": "2018-09-09", "Shoes": 28, "Type": "AERO2", "Km": 14.14, "Duree": "01:15:00", "Weig": 81.0, "FCM": 153.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H30 EN ENDURANCE À ALLURE PROGRESSIVE, JUSQU'À 75% DE LA VMA (12.5km)" }, { "Date": "2018-09-12", "Shoes": 28, "Type": "AERO2", "Km": 14.36, "Duree": "01:15:00", "Weig": 81.0, "FCM": 148.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H EN ENDURANCE SUR CIRCUIT, AVEC PASSAGES RÉGULIERS, EN CÔTES + PPG" }, { "Date": "2018-09-14", "Shoes": 28, "Type": "AERO2", "Km": 11.05, "Duree": "01:00:25", "Weig": 81.0, "FCM": 138.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1H15 À ALLURE PROGRESSIVE, JUSQU'À 70% DE LA VMA (11.5 max)" }, { "Date": "2018-09-16", "Shoes": 28, "Type": "AERO2", "Km": 22.2, "Duree": "02:00:00", "Weig": 81.0, "FCM": 147.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H45 EN ENDURANCE À ALLURE PROGRESSIVE, JUSQU'À 75% DE LA VMA (12.5km)" }, { "Date": "2018-09-18", "Shoes": 28, "Type": "COTES", "Km": 12.5, "Duree": "01:06:09", "Weig": 80.6, "FCM": 138.0, "FCR": 40.0, "FCR2": null, "Commentaire": "FOOTING 20' 6 X 1'30 EN CÔTES R TROT. EN DESCENTE FOOTING 20' \n Choisir une côte régulière de 5 à 7%. Allure contrôlée et régulière. Priorité à l'alignement" }, { "Date": "2018-09-19", "Shoes": 28, "Type": null, "Km": 10.5, "Duree": "01:00:00", "Weig": 80.5, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 À ALLURE PROGRESSIVE, JUSQU'À 70% DE LA VMA (11.5 max)" }, { "Date": "2018-09-22", "Shoes": 28, "Type": "AERO2", "Km": 15.3, "Duree": "01:15:00", "Weig": 80.5, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 DONT 40' À 12.5 KM/H " }, { "Date": "2018-09-23", "Shoes": 28, "Type": "AERO2", "Km": 16.5, "Duree": "01:30:00", "Weig": 80.5, "FCM": 139.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H30 EN ENDURANCE À ALLURE PROGRESSIVE, JUSQU'À 75% DE LA VMA " }, { "Date": "2018-09-26", "Shoes": 28, "Type": "AERO2", "Km": 13.9, "Duree": "01:15:00", "Weig": 80.5, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 EN ENDURANCE  30' sur parcours plat + 45' sur parcours avec dénivelé, passages réguliers en côtes" }, { "Date": "2018-09-28", "Shoes": 28, "Type": "AERO2", "Km": 11.1, "Duree": "01:00:00", "Weig": 80.5, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H À ALLURE PROGRESSIVE, JUSQU'À 70% DE LA VMA (11.5 km/h)" }, { "Date": "2018-09-29", "Shoes": 28, "Type": "AERO2", "Km": 14.0, "Duree": "01:15:00", "Weig": 80.5, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 EN ENDURANCE DONT 3 X 3 KM EN 13'30 R 3' FOOTING " }, { "Date": "2018-09-30", "Shoes": 28, "Type": "AERO2", "Km": 22.7, "Duree": "02:00:00", "Weig": 80.5, "FCM": 138.0, "FCR": 50.0, "FCR2": null, "Commentaire": "2H EN ENDURANCE À ALLURE PROGRESSIVE, JUSQU'À 75% DE LA VMA (12.5km/h)" }, { "Date": "2018-10-03", "Shoes": 28, "Type": "AERO2", "Km": 13.4, "Duree": "01:15:00", "Weig": 80.5, "FCM": 137.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 EN ENDURANCE 30' sur parcours plat + 45' sur parcours avec dénivelé, passages réguliers en côtes" }, { "Date": "2018-10-06", "Shoes": 28, "Type": "AERO1", "Km": 4.61, "Duree": "00:30:00", "Weig": 80.5, "FCM": 118.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H À ALLURE PROGRESSIVE, JUSQU'À 70% DE LA VMA (11.5 km/h)" }, { "Date": "2018-10-10", "Shoes": 28, "Type": "AERO2", "Km": 14.4, "Duree": "01:15:00", "Weig": 80.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 EN ENDURANCE 30' sur parcours plat + 45' sur parcours avec dénivelé, passages réguliers en côtes" }, { "Date": "2018-10-12", "Shoes": 28, "Type": "AERO1", "Km": 10.63, "Duree": "01:00:00", "Weig": 80.0, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H À ALLURE PROGRESSIVE, JUSQU'À 70% DE LA VMA (11.5 km/h)" }, { "Date": "2018-10-13", "Shoes": 28, "Type": "AERO2", "Km": 15.0, "Duree": "01:18:41", "Weig": 79.5, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 EN ENDURANCE 30' sur parcours plat + 45' sur parcours avec dénivelé, passages réguliers en côtes" }, { "Date": "2018-10-14", "Shoes": 28, "Type": "20K", "Km": 20.1, "Duree": "01:46:00", "Weig": 79.5, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H45 EN ENDURANCE À ALLURE PROGRESSIVE, JUSQU'À 75% DE LA VMA (12.5km)" }, { "Date": "2018-10-17", "Shoes": 28, "Type": "AERO1", "Km": 13.8, "Duree": "01:15:00", "Weig": 79.5, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 EN ENDURANCE 30' sur parcours plat + 45' sur parcours avec dénivelé, passages réguliers en côtes" }, { "Date": "2018-10-19", "Shoes": 28, "Type": "AERO1", "Km": 14.16, "Duree": "01:15:00", "Weig": 79.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15 EN ENDURANCE DONT 4 KM EN 18' + 2 X 3 KM EN 13'30 R 3' FOOTING ENTRE LES FRACTIONNÉS " }, { "Date": "2018-10-21", "Shoes": 28, "Type": "AERO2", "Km": 27.01, "Duree": "02:23:00", "Weig": 79.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "2H15 EN ENDURANCE À ALLURE PROGRESSIVE, JUSQU'À 75% DE LA VMA (12.5 km/h)\n Séance à effectuer sur un parcours similaire à celui de la compétition. Test équipement et ravitaillement." }, { "Date": "2018-10-25", "Shoes": 28, "Type": "VMA", "Km": 10.57, "Duree": "00:56:26", "Weig": 79.0, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H EN ENDURANCE DONT 10 X 1'/1' EN NATURE Séance fartlek à effectuer en nature, sur sol stable (300m)" }, { "Date": "2018-10-27", "Shoes": 27, "Type": "AERO1", "Km": 11.27, "Duree": "01:02:00", "Weig": 78.5, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H EN ENDURANCE À ALLURE PROGRESSIVE, JUQU'À 70% DE LA VMA (11.5 max)" }, { "Date": "2018-10-28", "Shoes": 27, "Type": "AERO1", "Km": 13.3, "Duree": "01:15:00", "Weig": 78.5, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-10-31", "Shoes": 28, "Type": "AERO1", "Km": 11.3, "Duree": "01:00:00", "Weig": 78.5, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-11-01", "Shoes": 28, "Type": "AERO1", "Km": 9.3, "Duree": "00:49:19", "Weig": 78.5, "FCM": 140.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-11-03", "Shoes": 28, "Type": "AERO1", "Km": 7.3, "Duree": "00:37:31", "Weig": 78.5, "FCM": 136.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-11-04", "Shoes": 28, "Type": "42K", "Km": 43.3, "Duree": "03:59:04", "Weig": 78.5, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Marathon de New-York" }, { "Date": "2018-11-14", "Shoes": 27, "Type": "AERO1", "Km": 6.7, "Duree": "00:39:29", "Weig": 79.0, "FCM": 132.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-11-16", "Shoes": 27, "Type": "AERO1", "Km": 9.6, "Duree": "00:52:33", "Weig": 79.5, "FCM": 140.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-11-17", "Shoes": 27, "Type": "AERO1", "Km": 8.3, "Duree": "00:51:17", "Weig": 79.0, "FCM": 133.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-11-25", "Shoes": 23, "Type": "AERO1", "Km": 13.3, "Duree": "01:10:00", "Weig": 80.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-12-02", "Shoes": 27, "Type": "AERO1", "Km": 14.4, "Duree": "01:15:01", "Weig": 80.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-12-15", "Shoes": 27, "Type": "AERO1", "Km": 10.0, "Duree": "00:50:32", "Weig": 80.0, "FCM": 160.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-12-16", "Shoes": 23, "Type": "AERO1", "Km": 13.0, "Duree": "01:08:26", "Weig": 81.5, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2018-12-26", "Shoes": 27, "Type": "AERO1", "Km": 4.9, "Duree": "00:34:00", "Weig": 81.5, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Trail" }, { "Date": "2018-12-28", "Shoes": 27, "Type": "AERO1", "Km": 5.0, "Duree": "00:30:45", "Weig": 81.5, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Trail" }, { "Date": "2018-12-30", "Shoes": 27, "Type": "5K", "Km": 5.0, "Duree": "00:24:16", "Weig": 81.5, "FCM": 166.0, "FCR": 55.0, "FCR2": null, "Commentaire": "5km Praia" }, { "Date": "2018-12-31", "Shoes": 27, "Type": "AERO1", "Km": 3.8, "Duree": "01:21:00", "Weig": 81.5, "FCM": 72.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Marche" }, { "Date": "2019-01-06", "Shoes": 27, "Type": "AERO1", "Km": 16.1, "Duree": "01:25:00", "Weig": 82.5, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "15KM1:19 + récup" }, { "Date": "2019-01-13", "Shoes": 27, "Type": "AERO1", "Km": 12.5, "Duree": "01:06:00", "Weig": 82.5, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-01-20", "Shoes": 29, "Type": "AERO1", "Km": 14.5, "Duree": "01:18:00", "Weig": 83.5, "FCM": 157.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-01-23", "Shoes": 29, "Type": "AERO1", "Km": 10.75, "Duree": "01:00:00", "Weig": 81.0, "FCM": 157.0, "FCR": 67.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS OU REPOS 11 km/h environ" }, { "Date": "2019-01-27", "Shoes": 29, "Type": "VMA", "Km": 13.0, "Duree": "01:08:00", "Weig": 82.0, "FCM": 154.0, "FCR": 65.0, "FCR2": null, "Commentaire": "10 X 400- 1'30\" RECUP 1' TROTTÉ 100% de la VMA , 16 km/h-" }, { "Date": "2019-02-09", "Shoes": 29, "Type": "AERO1", "Km": 12.78, "Duree": "01:11:00", "Weig": 83.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS. 11km/h environ" }, { "Date": "2019-02-10", "Shoes": 29, "Type": "AERO1", "Km": 15.64, "Duree": "01:25:00", "Weig": 83.0, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-02-20", "Shoes": 29, "Type": "AERO1", "Km": 12.01, "Duree": "01:05:22", "Weig": 83.0, "FCM": 152.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-03-03", "Shoes": 29, "Type": "AERO1", "Km": 12.01, "Duree": "01:06:28", "Weig": 83.0, "FCM": 150.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-04-07", "Shoes": 29, "Type": "AERO1", "Km": 11.0, "Duree": "01:02:07", "Weig": 83.0, "FCM": 155.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-04-07", "Shoes": 29, "Type": "AERO1", "Km": 2.91, "Duree": "00:20:00", "Weig": 83.0, "FCM": 144.0, "FCR": 60.0, "FCR2": null, "Commentaire": "Enfants" }, { "Date": "2019-04-14", "Shoes": 29, "Type": "AERO1", "Km": 14.0, "Duree": "01:20:38", "Weig": 83.0, "FCM": 157.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-04-16", "Shoes": 29, "Type": "AERO1", "Km": 11.5, "Duree": "01:07:03", "Weig": 83.0, "FCM": 155.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-04-20", "Shoes": 29, "Type": "AERO1", "Km": 4.43, "Duree": "00:33:34", "Weig": 83.0, "FCM": 136.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-04-22", "Shoes": 29, "Type": "AERO1", "Km": 10.95, "Duree": "01:00:00", "Weig": 83.0, "FCM": 157.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-04-28", "Shoes": 29, "Type": "AERO1", "Km": 13.76, "Duree": "01:15:00", "Weig": 84.0, "FCM": 157.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-01", "Shoes": 29, "Type": "AERO1", "Km": 12.13, "Duree": "01:07:04", "Weig": 84.0, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-02", "Shoes": 29, "Type": "VMA", "Km": 12.12, "Duree": "01:10:00", "Weig": 84.0, "FCM": 159.0, "FCR": 55.0, "FCR2": null, "Commentaire": "2*8*45/45" }, { "Date": "2019-05-04", "Shoes": 29, "Type": "AERO1", "Km": 10.09, "Duree": "00:57:26", "Weig": 83.3, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-05", "Shoes": 29, "Type": "AERO1", "Km": 13.0, "Duree": "01:12:27", "Weig": 84.0, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-07", "Shoes": 29, "Type": "AERO1", "Km": 11.64, "Duree": "01:05:32", "Weig": 84.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-08", "Shoes": 29, "Type": "AERO1", "Km": 12.0, "Duree": "01:07:29", "Weig": 84.0, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-11", "Shoes": 29, "Type": "AERO1", "Km": 12.0, "Duree": "01:06:31", "Weig": 84.3, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-12", "Shoes": 29, "Type": "AERO1", "Km": 16.51, "Duree": "01:26:08", "Weig": 83.4, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-14", "Shoes": 29, "Type": "AERO1", "Km": 11.29, "Duree": "01:02:00", "Weig": 84.0, "FCM": 151.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-18", "Shoes": 29, "Type": "AERO1", "Km": 8.2, "Duree": "00:54:00", "Weig": 85.8, "FCM": 138.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-19", "Shoes": 29, "Type": "AERO1", "Km": 13.5, "Duree": "01:13:39", "Weig": 84.3, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-21", "Shoes": 29, "Type": "AERO1", "Km": 10.11, "Duree": "00:54:17", "Weig": 84.0, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-25", "Shoes": 29, "Type": "AERO1", "Km": 11.68, "Duree": "01:03:00", "Weig": 84.0, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-05-26", "Shoes": 29, "Type": "AERO1", "Km": 15.02, "Duree": "01:21:00", "Weig": 84.0, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-06-10", "Shoes": 29, "Type": "AERO1", "Km": 11.31, "Duree": "01:00:00", "Weig": 85.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-06-15", "Shoes": 29, "Type": "AERO1", "Km": 11.4, "Duree": "01:01:00", "Weig": 85.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-06-16", "Shoes": 29, "Type": "AERO1", "Km": 13.64, "Duree": "01:16:25", "Weig": 85.0, "FCM": 158.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-06-22", "Shoes": 29, "Type": "AERO1", "Km": 10.02, "Duree": "00:53:46", "Weig": 85.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-06-23", "Shoes": 29, "Type": "AERO1", "Km": 10.05, "Duree": "00:53:49", "Weig": 85.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-06-30", "Shoes": 29, "Type": "AERO1", "Km": 11.71, "Duree": "01:05:00", "Weig": 85.0, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-07-21", "Shoes": 29, "Type": "AERO1", "Km": 11.03, "Duree": "01:03:00", "Weig": 85.0, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-07-28", "Shoes": 29, "Type": "AERO1", "Km": 12.01, "Duree": "01:08:00", "Weig": 85.0, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-08-16", "Shoes": 30, "Type": "AERO1", "Km": 7.04, "Duree": "00:41:00", "Weig": 83.0, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-08-21", "Shoes": 30, "Type": "AERO1", "Km": 8.58, "Duree": "00:53:42", "Weig": null, "FCM": 145.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2019-08-24", "Shoes": 25, "Type": "AERO1", "Km": 10.34, "Duree": "01:00:00", "Weig": 83.0, "FCM": 156.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-08-25", "Shoes": 25, "Type": "AERO1", "Km": 15.32, "Duree": "01:30:00", "Weig": 83.0, "FCM": 149.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-08-27", "Shoes": 29, "Type": "AERO1", "Km": 12.58, "Duree": "01:15:00", "Weig": 83.0, "FCM": 156.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-08-28", "Shoes": 29, "Type": "VMA", "Km": 8.53, "Duree": "00:50:00", "Weig": 83.0, "FCM": 149.0, "FCR": 45.0, "FCR2": null, "Commentaire": "12*300" }, { "Date": "2019-09-08", "Shoes": 29, "Type": "AERO1", "Km": 14.24, "Duree": "01:20:00", "Weig": 83.0, "FCM": 148.0, "FCR": 40.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-09-09", "Shoes": 29, "Type": "VMA", "Km": 8.17, "Duree": "01:00:00", "Weig": 82.0, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "30/30 club" }, { "Date": "2019-09-15", "Shoes": 29, "Type": "AERO1", "Km": 11.06, "Duree": "01:02:10", "Weig": 82.0, "FCM": 148.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-09-22", "Shoes": 18, "Type": "AERO1", "Km": 13.33, "Duree": "01:15:00", "Weig": 82.0, "FCM": 151.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-09-28", "Shoes": 18, "Type": "AERO2", "Km": 11.0, "Duree": "01:00:00", "Weig": 82.0, "FCM": 156.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-09-29", "Shoes": 29, "Type": "AERO1", "Km": 13.01, "Duree": "01:13:00", "Weig": 82.0, "FCM": 146.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-11-02", "Shoes": 18, "Type": "AERO1", "Km": 6.01, "Duree": "00:33:58", "Weig": 85.0, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-11-09", "Shoes": 29, "Type": "AERO1", "Km": 11.3, "Duree": "01:03:00", "Weig": 85.2, "FCM": 161.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-11-10", "Shoes": 29, "Type": "AERO1", "Km": 14.0, "Duree": "01:19:07", "Weig": 85.7, "FCM": 155.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-11-17", "Shoes": 29, "Type": "AERO1", "Km": 13.01, "Duree": "01:12:01", "Weig": 86.2, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-11-30", "Shoes": 29, "Type": "AERO1", "Km": 11.17, "Duree": "01:00:00", "Weig": 87.0, "FCM": 159.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-12-08", "Shoes": 29, "Type": "AERO1", "Km": 11.22, "Duree": "01:05:00", "Weig": 86.58, "FCM": 157.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-12-08", "Shoes": 29, "Type": "AERO1", "Km": 11.22, "Duree": "01:05:00", "Weig": 86.0, "FCM": 157.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-12-15", "Shoes": 29, "Type": "AERO1", "Km": 12.01, "Duree": "01:06:00", "Weig": 86.7, "FCM": 159.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-12-15", "Shoes": 29, "Type": "AERO1", "Km": 12.0, "Duree": "01:06:07", "Weig": 86.0, "FCM": 159.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-12-21", "Shoes": 29, "Type": "AERO1", "Km": 11.23, "Duree": "01:05:36", "Weig": 87.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-12-22", "Shoes": 29, "Type": "AERO1", "Km": 14.76, "Duree": "01:23:10", "Weig": 87.0, "FCM": 154.0, "FCR": 51.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-12-24", "Shoes": 29, "Type": "AERO1", "Km": 10.61, "Duree": "01:00:21", "Weig": 87.0, "FCM": 152.0, "FCR": 51.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-12-27", "Shoes": 29, "Type": "AERO1", "Km": 10.0, "Duree": "00:56:22", "Weig": 87.2, "FCM": 151.0, "FCR": 51.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-12-28", "Shoes": 31, "Type": "AERO1", "Km": 12.27, "Duree": "01:06:54", "Weig": 86.2, "FCM": 155.0, "FCR": 51.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-12-29", "Shoes": 31, "Type": "AERO1", "Km": 17.0, "Duree": "01:36:22", "Weig": 85.5, "FCM": 153.0, "FCR": 51.0, "FCR2": null, "Commentaire": null }, { "Date": "2019-12-31", "Shoes": 31, "Type": "AERO1", "Km": 10.43, "Duree": "01:00:00", "Weig": 86.5, "FCM": 149.0, "FCR": 51.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-01-01", "Shoes": 31, "Type": "VMA", "Km": 11.21, "Duree": "01:07:00", "Weig": 86.2, "FCM": 146.0, "FCR": 51.0, "FCR2": null, "Commentaire": "COTES : 8 * 45'' recup trot" }, { "Date": "2020-01-05", "Shoes": 31, "Type": "AERO1", "Km": 13.01, "Duree": "01:09:00", "Weig": 86.2, "FCM": 151.0, "FCR": 51.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-01-09", "Shoes": 31, "Type": "AERO1", "Km": 10.7, "Duree": "01:00:01", "Weig": 86.2, "FCM": 149.0, "FCR": 51.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-01-11", "Shoes": 31, "Type": "AERO1", "Km": 10.56, "Duree": "01:00:00", "Weig": 87.0, "FCM": 155.0, "FCR": 51.0, "FCR2": null, "Commentaire": "eMPURY" }, { "Date": "2020-01-18", "Shoes": 31, "Type": "SPE42", "Km": 11.5, "Duree": "01:05:44", "Weig": 86.6, "FCM": 155.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h en endurance dont 5 x 1 km en 4'30 R 2' footing Séance à effectuer sur un parcours varié" }, { "Date": "2020-01-19", "Shoes": 31, "Type": "AERO2", "Km": 14.03, "Duree": "01:15:01", "Weig": 86.0, "FCM": 159.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h15 à allure progressive, jusqu'à 75% de la VMA Séance à effectuer sur un parcours varié" }, { "Date": "2020-01-21", "Shoes": 31, "Type": "COTES", "Km": 10.05, "Duree": "00:56:52", "Weig": 86.0, "FCM": 155.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Footing 20' 10 x 30'' en côtes R trot. en descente Footing 20' Choisir une côte régulière de 5 à 7%. Allure contrôlée et régulière. Priorité à l'alignement" }, { "Date": "2020-01-22", "Shoes": 31, "Type": "AERO2", "Km": 10.86, "Duree": "01:00:00", "Weig": 86.8, "FCM": 150.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h en endurance à allure progressive, juqu'à 70% de la VMA Séance à effectuer sur un parcours varié" }, { "Date": "2020-01-24", "Shoes": 31, "Type": "VMA", "Km": 11.55, "Duree": "01:05:31", "Weig": 86.8, "FCM": 153.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Footing 20' 2 x 9 x 45''/30'' R 3' trot. Footing 20' Séance à effectuer sur un parcours varié et un sol stable" }, { "Date": "2020-01-25", "Shoes": 31, "Type": "AERO2", "Km": 13.43, "Duree": "01:18:12", "Weig": 86.2, "FCM": 150.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h15 à allure progressive, jusqu'à 75% de la VMA Séance à effectuer sur un parcours varié" }, { "Date": "2020-01-26", "Shoes": 31, "Type": "AERO2", "Km": 13.4, "Duree": "01:15:00", "Weig": 85.8, "FCM": 153.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h15 dont 20' à 12 km/h Séance à effectuer sur un parcours varié" }, { "Date": "2020-01-29", "Shoes": 31, "Type": "AERO1", "Km": 10.6, "Duree": "01:00:00", "Weig": 86.2, "FCM": 150.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h en endurance à allure progressive, juqu'à 70% de la VMA Séance à effectuer sur un parcours varié" }, { "Date": "2020-01-30", "Shoes": 31, "Type": "VMA", "Km": 10.24, "Duree": "00:57:00", "Weig": 86.2, "FCM": 150.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Footing 20' 2 x 7 x 60''/45'' R 3' trot. Footing 20' Séance à effectuer sur un parcours varié et un sol stable" }, { "Date": "2020-02-01", "Shoes": 31, "Type": "SPE42", "Km": 11.0, "Duree": "01:00:24", "Weig": 86.2, "FCM": 148.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h en endurance dont 3 x 2 km en 9' R 2' footing Séance à effectuer sur un parcours varié" }, { "Date": "2020-02-02", "Shoes": 31, "Type": "AERO2", "Km": 15.62, "Duree": "01:30:00", "Weig": 86.4, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h30 en endurance à allure progressive, jusqu'à 75% de la VMA Séance à effectuer sur un parcours varié" }, { "Date": "2020-02-05", "Shoes": 31, "Type": "AERO1", "Km": 11.5, "Duree": "01:04:00", "Weig": 86.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Footing 20' 8 x 60'' en côtes R trot. en descente Footing 20' Choisir une côte régulière de 5 à 7%. Allure contrôlée et régulière. Priorité à l'alignement" }, { "Date": "2020-02-08", "Shoes": 31, "Type": "AERO1", "Km": 12.83, "Duree": "01:10:00", "Weig": 86.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Footing 20' 10 x 400 en 1'30 R 1' Footing 20' Séance à effectuer sur piste Récupération active" }, { "Date": "2020-02-09", "Shoes": 31, "Type": "AERO2", "Km": 15.68, "Duree": "01:25:51", "Weig": 86.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie longue" }, { "Date": "2020-02-11", "Shoes": 31, "Type": "AERO1", "Km": 13.33, "Duree": "01:15:01", "Weig": 86.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2020-02-15", "Shoes": 31, "Type": "SPE42", "Km": 12.11, "Duree": "01:09:13", "Weig": 86.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "6 X 1000 RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2020-02-16", "Shoes": 31, "Type": "AERO1", "Km": 17.34, "Duree": "01:35:00", "Weig": 86.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2020-02-22", "Shoes": 31, "Type": "SPE42", "Km": 12.5, "Duree": "01:07:00", "Weig": 86.0, "FCM": 158.0, "FCR": 50.0, "FCR2": null, "Commentaire": "4000-2000-1000- RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2020-02-23", "Shoes": 31, "Type": "AERO2", "Km": 21.4, "Duree": "02:00:00", "Weig": 86.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "2H END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2020-02-25", "Shoes": 30, "Type": "AERO1", "Km": 13.47, "Duree": "01:15:00", "Weig": 86.2, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2020-03-01", "Shoes": 31, "Type": "AERO1", "Km": 16.51, "Duree": "01:36:22", "Weig": 86.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2020-03-03", "Shoes": 31, "Type": "AERO1", "Km": 10.51, "Duree": "01:00:00", "Weig": 86.0, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2020-03-07", "Shoes": 31, "Type": "AERO1", "Km": 10.9, "Duree": "01:00:00", "Weig": 86.6, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h" }, { "Date": "2020-03-08", "Shoes": 31, "Type": "AERO1", "Km": 12.01, "Duree": "01:06:29", "Weig": 86.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-03-14", "Shoes": 31, "Type": "AERO1", "Km": 11.11, "Duree": "01:03:30", "Weig": 86.0, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-03-15", "Shoes": 31, "Type": "AERO1", "Km": 12.0, "Duree": "01:05:54", "Weig": 86.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-03-18", "Shoes": 31, "Type": "AERO1", "Km": 11.6, "Duree": "01:05:32", "Weig": 84.0, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-03-28", "Shoes": 31, "Type": "AERO1", "Km": 10.5, "Duree": "01:00:00", "Weig": 84.0, "FCM": 158.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-04-18", "Shoes": 31, "Type": "AERO1", "Km": 6.94, "Duree": "00:39:00", "Weig": 82.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-04-18", "Shoes": 31, "Type": "AERO1", "Km": 6.0, "Duree": "00:35:00", "Weig": 82.5, "FCM": 154.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-04-25", "Shoes": 18, "Type": "AERO1", "Km": 10.8, "Duree": "01:01:15", "Weig": 81.0, "FCM": 159.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-04-26", "Shoes": 18, "Type": "AERO1", "Km": 15.919999999999998, "Duree": "01:40:00", "Weig": 81.5, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-04-28", "Shoes": 31, "Type": "AERO1", "Km": 9.51, "Duree": "01:01:00", "Weig": 81.0, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-05-02", "Shoes": 25, "Type": "AERO1", "Km": 10.71, "Duree": "01:06:00", "Weig": 81.0, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-05-03", "Shoes": 25, "Type": "AERO1", "Km": 10.0, "Duree": "01:00:00", "Weig": 81.0, "FCM": 145.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-05-08", "Shoes": 31, "Type": "AERO1", "Km": 13.15, "Duree": "01:24:00", "Weig": 81.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-05-09", "Shoes": 31, "Type": "VMA", "Km": 9.7, "Duree": "01:00:00", "Weig": 80.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Cotes : 2*7*45''/Lap R3" }, { "Date": "2020-05-10", "Shoes": 31, "Type": "AERO1", "Km": 12.0, "Duree": "01:10:44", "Weig": 80.8, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Longue" }, { "Date": "2020-05-13", "Shoes": 31, "Type": "AERO1", "Km": 10.92, "Duree": "01:03:00", "Weig": 81.0, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": "50' + Recup avec Max" }, { "Date": "2020-05-14", "Shoes": 31, "Type": "AERO1", "Km": 10.0, "Duree": "01:05:00", "Weig": 81.0, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "PPG : 30'+Corde 15*20/20+30" }, { "Date": "2020-05-16", "Shoes": 32, "Type": "AERO1", "Km": 11.87, "Duree": "01:12:00", "Weig": 80.8, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-05-21", "Shoes": 32, "Type": "SPE42", "Km": 13.21, "Duree": "01:23:00", "Weig": 80.5, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Dont 18 avec Max et Marianne" }, { "Date": "2020-05-22", "Shoes": 32, "Type": "AERO1", "Km": 11.0, "Duree": "01:05:37", "Weig": 80.5, "FCM": 147.0, "FCR": 52.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-05-24", "Shoes": 32, "Type": "AERO1", "Km": 15.6, "Duree": "01:28:00", "Weig": 80.4, "FCM": 143.0, "FCR": 52.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-05-30", "Shoes": 32, "Type": "AERO1", "Km": 12.78, "Duree": "01:17:00", "Weig": null, "FCM": 145.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-05-31", "Shoes": 32, "Type": "AERO1", "Km": 8.77, "Duree": "01:00:00", "Weig": null, "FCM": 141.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-06-01", "Shoes": 32, "Type": "AERO1", "Km": 11.5, "Duree": "01:13:11", "Weig": null, "FCM": 143.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-06-07", "Shoes": 32, "Type": "AERO1", "Km": 12.18, "Duree": "01:10:00", "Weig": null, "FCM": 142.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-06-13", "Shoes": 32, "Type": "AERO1", "Km": 2.82, "Duree": "00:21:21", "Weig": null, "FCM": 119.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-06-13", "Shoes": 32, "Type": "AERO1", "Km": 4.57, "Duree": "00:26:00", "Weig": null, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-06-27", "Shoes": 32, "Type": "AERO1", "Km": 10.73, "Duree": "01:02:03", "Weig": null, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-07-14", "Shoes": 32, "Type": "AERO1", "Km": 10.06, "Duree": "01:00:00", "Weig": null, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-07-27", "Shoes": 32, "Type": "AERO1", "Km": 2.04, "Duree": "00:11:40", "Weig": null, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-08-10", "Shoes": 32, "Type": "AERO1", "Km": 5.0, "Duree": "00:32:29", "Weig": null, "FCM": 143.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-08-22", "Shoes": 32, "Type": "AERO1", "Km": 10.16, "Duree": "01:00:00", "Weig": null, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Reprise" }, { "Date": "2020-08-23", "Shoes": 32, "Type": "AERO1", "Km": 12.36, "Duree": "01:10:00", "Weig": null, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-08-27", "Shoes": 32, "Type": "AERO1", "Km": 9.0, "Duree": "00:53:11", "Weig": 81.6, "FCM": 154.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-08-29", "Shoes": 27, "Type": "AERO1", "Km": 10.75, "Duree": "01:00:00", "Weig": null, "FCM": 150.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-08-30", "Shoes": 27, "Type": "AERO1", "Km": 15.0, "Duree": "01:23:38", "Weig": null, "FCM": 147.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-09-05", "Shoes": 32, "Type": "AERO1", "Km": 11.0, "Duree": "01:00:38", "Weig": 82.5, "FCM": 147.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-09-06", "Shoes": 33, "Type": "AERO1", "Km": 13.41, "Duree": "01:15:00", "Weig": null, "FCM": 143.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-09-13", "Shoes": 33, "Type": "AERO1", "Km": 14.01, "Duree": "01:19:54", "Weig": null, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-09-20", "Shoes": 33, "Type": "AERO1", "Km": 12.34, "Duree": "01:15:27", "Weig": null, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-10-04", "Shoes": 33, "Type": "AERO1", "Km": 10.53, "Duree": "01:00:00", "Weig": null, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-10-11", "Shoes": 33, "Type": "AERO1", "Km": 15.0, "Duree": "01:25:28", "Weig": null, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-10-25", "Shoes": 33, "Type": "AERO1", "Km": 11.05, "Duree": "01:06:00", "Weig": null, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-11-01", "Shoes": 33, "Type": "AERO1", "Km": 10.56, "Duree": "01:00:00", "Weig": null, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-11-07", "Shoes": 33, "Type": "AERO1", "Km": 10.67, "Duree": "01:00:00", "Weig": 83.6, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-11-08", "Shoes": 33, "Type": "AERO1", "Km": 10.63, "Duree": "01:01:00", "Weig": null, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-11-11", "Shoes": 33, "Type": "AERO1", "Km": 11.93, "Duree": "01:05:18", "Weig": 84.0, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-11-14", "Shoes": 33, "Type": "VMA", "Km": 10.73, "Duree": "01:03:00", "Weig": 84.2, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Toute petit côte : 8h45'' retour trot" }, { "Date": "2020-11-15", "Shoes": 33, "Type": "AERO1", "Km": 12.0, "Duree": "01:08:06", "Weig": 84.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-11-21", "Shoes": 33, "Type": "AERO1", "Km": 11.24, "Duree": "01:04:10", "Weig": 83.7, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-11-22", "Shoes": 33, "Type": "AERO1", "Km": 11.13, "Duree": "01:05:19", "Weig": null, "FCM": 143.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-11-29", "Shoes": 33, "Type": "AERO1", "Km": 14.0, "Duree": "01:21:50", "Weig": null, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-12-05", "Shoes": 33, "Type": "AERO1", "Km": 12.0, "Duree": "01:09:36", "Weig": null, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-12-24", "Shoes": 33, "Type": "AERO1", "Km": 13.02, "Duree": "01:15:00", "Weig": null, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-12-28", "Shoes": 33, "Type": "AERO1", "Km": 10.17, "Duree": "01:02:01", "Weig": null, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2020-12-31", "Shoes": 33, "Type": "VMA", "Km": 7.52, "Duree": "00:45:00", "Weig": 84.8, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "16*30/30 Empury" }, { "Date": "2021-01-01", "Shoes": 33, "Type": "AERO1", "Km": 11.14, "Duree": "01:04:57", "Weig": 85.0, "FCM": 152.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-01-02", "Shoes": 33, "Type": "AERO1", "Km": 10.0, "Duree": "00:57:11", "Weig": 84.9, "FCM": 150.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-01-03", "Shoes": 33, "Type": "AERO1", "Km": 14.78, "Duree": "01:20:05", "Weig": 84.7, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie Longue avec Max" }, { "Date": "2021-01-10", "Shoes": 33, "Type": "AERO1", "Km": 15.94, "Duree": "01:31:16", "Weig": null, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-01-17", "Shoes": 33, "Type": "AERO1", "Km": 11.0, "Duree": "01:03:00", "Weig": null, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-02-07", "Shoes": 33, "Type": "AERO1", "Km": 10.0, "Duree": "00:58:21", "Weig": null, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-03-07", "Shoes": 33, "Type": "AERO1", "Km": 10.24, "Duree": "01:00:00", "Weig": null, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-03-20", "Shoes": 33, "Type": "AERO1", "Km": 10.21, "Duree": "01:00:00", "Weig": null, "FCM": 150.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-03-21", "Shoes": 33, "Type": "AERO1", "Km": 9.0, "Duree": "01:04:00", "Weig": null, "FCM": 149.0, "FCR": 60.0, "FCR2": null, "Commentaire": "PPG CORDE" }, { "Date": "2021-04-05", "Shoes": 33, "Type": "AERO1", "Km": 11.21, "Duree": "01:05:00", "Weig": null, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-04-25", "Shoes": 33, "Type": "AERO1", "Km": 10.13, "Duree": "01:01:00", "Weig": null, "FCM": 152.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-05-01", "Shoes": 33, "Type": "AERO1", "Km": 9.22, "Duree": "00:56:03", "Weig": null, "FCM": 150.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-05-02", "Shoes": 33, "Type": "AERO1", "Km": 12.1, "Duree": "01:10:00", "Weig": null, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-05-09", "Shoes": 33, "Type": "AERO1", "Km": 9.01, "Duree": "00:57:30", "Weig": null, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-05-30", "Shoes": 33, "Type": "AERO1", "Km": 6.14, "Duree": "00:37:00", "Weig": null, "FCM": 151.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-06-06", "Shoes": 33, "Type": "AERO1", "Km": 8.0, "Duree": "00:47:56", "Weig": null, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-06-13", "Shoes": 33, "Type": "AERO1", "Km": 7.0, "Duree": "00:42:49", "Weig": null, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "PPG CORDE EN PLUS" }, { "Date": "2021-06-20", "Shoes": 33, "Type": "AERO1", "Km": 10.24, "Duree": "01:00:00", "Weig": null, "FCM": 154.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-07-03", "Shoes": 33, "Type": "AERO1", "Km": 8.0, "Duree": "00:48:33", "Weig": null, "FCM": 155.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-07-04", "Shoes": 33, "Type": "AERO1", "Km": 12.05, "Duree": "01:11:00", "Weig": null, "FCM": 155.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-07-10", "Shoes": 33, "Type": "AERO1", "Km": 11.5, "Duree": "01:08:00", "Weig": null, "FCM": 155.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-07-11", "Shoes": 33, "Type": "AERO1", "Km": 11.22, "Duree": "01:07:00", "Weig": null, "FCM": 146.0, "FCR": 60.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-07-14", "Shoes": 33, "Type": "AERO1", "Km": 11.0, "Duree": "01:10:00", "Weig": null, "FCM": 153.0, "FCR": 60.0, "FCR2": null, "Commentaire": "50' enduranceSéance ˆ effectuer sur un circuit avec passages réguliers en côtes" }, { "Date": "2021-07-19", "Shoes": 33, "Type": "AERO1", "Km": 8.37, "Duree": "00:50:18", "Weig": null, "FCM": 148.0, "FCR": 60.0, "FCR2": null, "Commentaire": "50' enduranceSéance ˆ effectuer sur un circuit avec passages réguliers en côtes" }, { "Date": "2021-07-24", "Shoes": 33, "Type": "AERO1", "Km": 9.72, "Duree": "01:00:00", "Weig": 86.2, "FCM": 151.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h endurance en progressif, jusqu'à 11 km/hSéance ˆ effectuer sur un parcours varié" }, { "Date": "2021-07-25", "Shoes": 33, "Type": "VMA", "Km": 6.1000000000000005, "Duree": "00:46:00", "Weig": 85.2, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "Demi cooper 13.65 bronchite + poids trop élevé" }, { "Date": "2021-08-17", "Shoes": 33, "Type": "AERO1", "Km": 9.7, "Duree": "01:00:00", "Weig": 83.0, "FCM": 141.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-08-23", "Shoes": 33, "Type": "AERO1", "Km": 10.0, "Duree": "01:01:46", "Weig": 82.7, "FCM": 142.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-08-23", "Shoes": 33, "Type": "AERO1", "Km": 10.0, "Duree": "01:01:46", "Weig": 82.5, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-08-24", "Shoes": 33, "Type": "COTES", "Km": 10.0, "Duree": "01:06:30", "Weig": 81.4, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": "2*7*45/Lap" }, { "Date": "2021-08-28", "Shoes": 33, "Type": "AERO1", "Km": 10.2, "Duree": "01:04:01", "Weig": 82.5, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Plage" }, { "Date": "2021-08-29", "Shoes": 33, "Type": "AERO1", "Km": 10.01, "Duree": "01:02:12", "Weig": 82.5, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-09-02", "Shoes": 33, "Type": "AERO1", "Km": 10.1, "Duree": "01:01:03", "Weig": 82.5, "FCM": 148.0, "FCR": 47.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-09-04", "Shoes": 33, "Type": "AERO1", "Km": 11.5, "Duree": "01:10:54", "Weig": 82.5, "FCM": 148.0, "FCR": 47.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-09-05", "Shoes": 33, "Type": "AERO1", "Km": 13.5, "Duree": "01:21:06", "Weig": 82.7, "FCM": 147.0, "FCR": 47.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-09-11", "Shoes": 33, "Type": "AERO1", "Km": 10.28, "Duree": "01:00:00", "Weig": 82.2, "FCM": 145.0, "FCR": 47.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-09-12", "Shoes": 33, "Type": "AERO1", "Km": 12.19, "Duree": "01:12:30", "Weig": 81.7, "FCM": 141.0, "FCR": 47.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-09-19", "Shoes": 33, "Type": "AERO1", "Km": 12.34, "Duree": "01:15:00", "Weig": 82.7, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-09-26", "Shoes": 33, "Type": "AERO1", "Km": 10.19, "Duree": "01:05:08", "Weig": 83.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Empury" }, { "Date": "2021-10-02", "Shoes": 33, "Type": "COTES", "Km": 8.55, "Duree": "00:52:00", "Weig": 82.5, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Echauffement +15 x 20sec en côte Récup descente trot (côte à 5-8% - courue vite et relaché sans sprinter) + 15' allure 1" }, { "Date": "2021-10-03", "Shoes": 33, "Type": "AERO2", "Km": 12.73, "Duree": "01:15:00", "Weig": 83.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15 allure 2 Dont 3x8min à 5'13/km Récup : 3min marché" }, { "Date": "2021-10-17", "Shoes": 33, "Type": "AERO1", "Km": 14.81, "Duree": "01:25:00", "Weig": 83.0, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-10-23", "Shoes": 18, "Type": "AERO1", "Km": 15.0, "Duree": "01:29:30", "Weig": 83.0, "FCM": 154.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-10-24", "Shoes": 18, "Type": "AERO1", "Km": 11.02, "Duree": "01:04:50", "Weig": 83.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-10-26", "Shoes": 18, "Type": "AERO1", "Km": 10.1, "Duree": "01:00:03", "Weig": 83.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-10-30", "Shoes": 33, "Type": "VMA", "Km": 8.0, "Duree": "00:46:05", "Weig": 84.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "2*6*200 en 49''" }, { "Date": "2021-10-31", "Shoes": 35, "Type": "AERO2", "Km": 13.56, "Duree": "01:20:02", "Weig": 84.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-11-07", "Shoes": 35, "Type": "AERO2", "Km": 15.56, "Duree": "01:30:00", "Weig": 83.5, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-11-11", "Shoes": 35, "Type": "AERO1", "Km": 11.0, "Duree": "01:03:52", "Weig": 83.5, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-11-13", "Shoes": 35, "Type": "AERO1", "Km": 11.5, "Duree": "01:05:41", "Weig": 84.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2021-11-28", "Shoes": 35, "Type": "AERO1", "Km": 10.03, "Duree": "01:01:00", "Weig": 85.0, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-01-01", "Shoes": 34, "Type": "AERO1", "Km": 10.27, "Duree": "01:02:31", "Weig": 85.5, "FCM": 152.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-01-02", "Shoes": 35, "Type": "AERO2", "Km": 10.08, "Duree": "01:00:01", "Weig": 85.5, "FCM": 155.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-01-09", "Shoes": 18, "Type": "AERO1", "Km": 13.01, "Duree": "01:20:00", "Weig": 86.6, "FCM": 149.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-01-16", "Shoes": 35, "Type": "AERO1", "Km": 15.23, "Duree": "01:30:00", "Weig": 85.5, "FCM": 151.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-01-23", "Shoes": 35, "Type": "AERO1", "Km": 12.47, "Duree": "01:16:22", "Weig": 85.5, "FCM": 151.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-01-23", "Shoes": 35, "Type": "AERO1", "Km": 6.26, "Duree": "00:47:03", "Weig": 85.5, "FCM": 127.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-01-30", "Shoes": 35, "Type": "AERO1", "Km": 11.0, "Duree": "01:04:00", "Weig": 86.0, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-02-06", "Shoes": 35, "Type": "AERO1", "Km": 12.04, "Duree": "01:13:00", "Weig": 85.5, "FCM": 149.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-02-13", "Shoes": 35, "Type": "AERO1", "Km": 11.48, "Duree": "01:10:00", "Weig": 85.5, "FCM": 151.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-02-27", "Shoes": 35, "Type": "AERO1", "Km": 10.0, "Duree": "01:00:21", "Weig": 85.5, "FCM": 150.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-03-06", "Shoes": 35, "Type": "AERO1", "Km": 3.24, "Duree": "00:26:00", "Weig": 86.0, "FCM": 137.0, "FCR": 58.0, "FCR2": null, "Commentaire": "Avec les enfants" }, { "Date": "2022-03-12", "Shoes": 18, "Type": "AERO2", "Km": 10.16, "Duree": "01:03:00", "Weig": 86.0, "FCM": 155.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-03-13", "Shoes": 35, "Type": "AERO1", "Km": 10.82, "Duree": "01:06:40", "Weig": 86.0, "FCM": 148.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-03-20", "Shoes": 35, "Type": "AERO1", "Km": 14.01, "Duree": "01:25:26", "Weig": 85.8, "FCM": 153.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-03-27", "Shoes": 35, "Type": "AERO1", "Km": 13.07, "Duree": "01:20:00", "Weig": 86.0, "FCM": 152.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-04-03", "Shoes": 35, "Type": "AERO1", "Km": 15.21, "Duree": "01:32:00", "Weig": 86.0, "FCM": 155.0, "FCR": 58.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-04-04", "Shoes": 35, "Type": "VMA", "Km": 10.59, "Duree": "01:10:58", "Weig": 85.5, "FCM": 158.0, "FCR": 58.0, "FCR2": null, "Commentaire": "Cotes : 2*7*45''/Lap R3" }, { "Date": "2022-04-09", "Shoes": 36, "Type": "AERO1", "Km": 10.01, "Duree": "01:01:09", "Weig": 85.0, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-04-10", "Shoes": 36, "Type": "AERO2", "Km": 22.08, "Duree": "02:36:41", "Weig": 85.0, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Ecotrail + Recup" }, { "Date": "2022-04-16", "Shoes": 36, "Type": "PPG", "Km": 8.16, "Duree": "00:50:00", "Weig": 85.7, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "20+2*0.15 a 3.35/R3 + 20" }, { "Date": "2022-04-17", "Shoes": 36, "Type": "AERO1", "Km": 10.51, "Duree": "01:03:13", "Weig": 85.5, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-04-18", "Shoes": 36, "Type": "VMA", "Km": 10.5, "Duree": "01:01:41", "Weig": 85.5, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Echauffement + 4x1200m en 5min45 (récup 2min trot) + 10 min allure 1" }, { "Date": "2022-04-20", "Shoes": 36, "Type": "AERO1", "Km": 9.0, "Duree": "01:00:00", "Weig": 85.2, "FCM": 138.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Endurance 1h Allure 1-2 + 10min abdos/gainage + 10 min étirements" }, { "Date": "2022-04-22", "Shoes": 36, "Type": "AERO1", "Km": 5.36, "Duree": "00:40:00", "Weig": 84.8, "FCM": 136.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Sortie avec Marianne" }, { "Date": "2022-04-23", "Shoes": 36, "Type": "VMA", "Km": 8.16, "Duree": "00:50:00", "Weig": 83.9, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Échauffement + 2x(6x200m) en 46sec Récup 30'' trot et 3min entre les séries + 15 min allure 1" }, { "Date": "2022-04-24", "Shoes": 36, "Type": "AERO2", "Km": 14.57, "Duree": "01:25:01", "Weig": 84.7, "FCM": 151.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1h20 allure 2 dont 3x10min à 5'13/km Récup 3min trot" }, { "Date": "2022-04-26", "Shoes": 36, "Type": "AERO1", "Km": 5.0, "Duree": "00:31:44", "Weig": 85.0, "FCM": 139.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Tapis" }, { "Date": "2022-04-28", "Shoes": 36, "Type": "AERO1", "Km": 9.24, "Duree": "00:58:06", "Weig": 85.5, "FCM": 138.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Lyon" }, { "Date": "2022-04-29", "Shoes": 36, "Type": "AERO1", "Km": 9.0, "Duree": "00:54:06", "Weig": 85.5, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Cvallonnée" }, { "Date": "2022-04-30", "Shoes": 36, "Type": "VMA", "Km": 8.55, "Duree": "00:52:53", "Weig": 85.8, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "2*6*200 en 46''/30 - R3" }, { "Date": "2022-05-01", "Shoes": 36, "Type": "AERO1", "Km": 15.41, "Duree": "01:30:00", "Weig": 85.8, "FCM": 147.0, "FCR": 48.0, "FCR2": null, "Commentaire": "sl" }, { "Date": "2022-05-07", "Shoes": 36, "Type": "AERO1", "Km": 11.04, "Duree": "01:07:00", "Weig": 85.6, "FCM": 140.0, "FCR": 45.0, "FCR2": null, "Commentaire": "Base + Travail de cadence" }, { "Date": "2022-05-08", "Shoes": 36, "Type": "AERO1", "Km": 17.37, "Duree": "01:39:25", "Weig": 85.5, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-05-15", "Shoes": 36, "Type": "AERO1", "Km": 11.27, "Duree": "01:07:31", "Weig": 85.5, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-05-19", "Shoes": 36, "Type": "AERO1", "Km": 10.51, "Duree": "01:03:03", "Weig": 85.5, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-05-21", "Shoes": 36, "Type": "AERO1", "Km": 6.46, "Duree": "00:50:01", "Weig": 85.5, "FCM": 122.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Avec Marianne" }, { "Date": "2022-05-22", "Shoes": 36, "Type": "AERO1", "Km": 12.0, "Duree": "01:10:21", "Weig": 85.5, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-05-28", "Shoes": 36, "Type": "AERO1", "Km": 8.0, "Duree": "00:46:29", "Weig": 86.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-06-04", "Shoes": 36, "Type": "AERO1", "Km": 11.0, "Duree": "01:06:42", "Weig": 85.5, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Focus Cadense" }, { "Date": "2022-06-05", "Shoes": 36, "Type": "AERO1", "Km": 11.5, "Duree": "01:07:00", "Weig": 85.5, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-06-06", "Shoes": 36, "Type": "COTES", "Km": 11.5, "Duree": "01:11:54", "Weig": 85.5, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": "2*7*45-Lap" }, { "Date": "2022-06-12", "Shoes": 36, "Type": "AERO1", "Km": 13.51, "Duree": "01:23:00", "Weig": 86.0, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-06-18", "Shoes": 36, "Type": "AERO1", "Km": 9.67, "Duree": "01:00:00", "Weig": 86.8, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-06-19", "Shoes": 36, "Type": "AERO2", "Km": 12.01, "Duree": "01:15:18", "Weig": 85.2, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-06-25", "Shoes": 36, "Type": "AERO1", "Km": 6.5, "Duree": "00:47:08", "Weig": 85.5, "FCM": 118.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-06-26", "Shoes": 36, "Type": "AERO1", "Km": 15.13, "Duree": "01:31:00", "Weig": 85.2, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-07-02", "Shoes": 36, "Type": "AERO1", "Km": 11.0, "Duree": "01:05:03", "Weig": 85.0, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-07-03", "Shoes": 36, "Type": "AERO1", "Km": 15.23, "Duree": "01:37:01", "Weig": 85.0, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-07-09", "Shoes": 36, "Type": "AERO1", "Km": 7.09, "Duree": "00:45:00", "Weig": 86.0, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-07-17", "Shoes": 36, "Type": "AERO1", "Km": 11.0, "Duree": "01:10:39", "Weig": 86.5, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-07-24", "Shoes": 36, "Type": "AERO1", "Km": 10.0, "Duree": "01:01:25", "Weig": 86.0, "FCM": 143.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-07-28", "Shoes": 36, "Type": "AERO1", "Km": 9.6, "Duree": "01:01:56", "Weig": 85.8, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-07-30", "Shoes": 31, "Type": "AERO1", "Km": 10.01, "Duree": "01:03:33", "Weig": 85.6, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-07-31", "Shoes": 31, "Type": "AERO1", "Km": 10.0, "Duree": "01:02:34", "Weig": 85.6, "FCM": 137.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-08-02", "Shoes": 36, "Type": "AERO1", "Km": 9.58, "Duree": "01:00:13", "Weig": 85.2, "FCM": 152.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2022-08-03", "Shoes": 36, "Type": "SPE42", "Km": 10.05, "Duree": "01:00:00", "Weig": 84.5, "FCM": 144.0, "FCR": 53.0, "FCR2": null, "Commentaire": "20' end-20' allure marathon-20' end 80% VMA" }, { "Date": "2022-08-05", "Shoes": 36, "Type": "SPE42", "Km": 9.91, "Duree": "01:00:00", "Weig": 84.7, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": "5 X 1000m - récupération 2' 85% de la vma" }, { "Date": "2022-08-06", "Shoes": 36, "Type": "AERO3", "Km": 15.55, "Duree": "01:30:00", "Weig": 83.9, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h 30' en end Variations d'allure -70% de la VMA" }, { "Date": "2022-08-08", "Shoes": 36, "Type": "AERO1", "Km": 9.4, "Duree": "01:00:00", "Weig": null, "FCM": 136.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2022-08-10", "Shoes": 36, "Type": "SPE42", "Km": 10.17, "Duree": "01:00:00", "Weig": null, "FCM": 143.0, "FCR": 45.0, "FCR2": null, "Commentaire": "20' end-25' allure marathon-20' end 80% VMA" }, { "Date": "2022-08-12", "Shoes": 36, "Type": "SPE42", "Km": 10.2, "Duree": "01:00:00", "Weig": null, "FCM": 142.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1000m - 2000m - 3000m - récupération 2' 85% de la vma" }, { "Date": "2022-08-14", "Shoes": 36, "Type": "AERO3", "Km": 13.7, "Duree": "01:25:00", "Weig": null, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h 25' en end Variations d'allure -70 ˆ 80% de la VMA + 500m de natation" }, { "Date": "2022-08-15", "Shoes": 36, "Type": "AERO1", "Km": 9.62, "Duree": "01:01:00", "Weig": null, "FCM": 144.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2022-08-17", "Shoes": 36, "Type": "VMA", "Km": 8.5, "Duree": "00:53:41", "Weig": null, "FCM": 138.0, "FCR": 53.0, "FCR2": null, "Commentaire": "10 X 400- 1'39\" RECUP 1' TROTTÉ 100% de la VMA" }, { "Date": "2022-08-19", "Shoes": 37, "Type": "AERO1", "Km": 10.46, "Duree": "01:00:00", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS" }, { "Date": "2022-08-20", "Shoes": 37, "Type": "VMA", "Km": 9.93, "Duree": "01:00:00", "Weig": null, "FCM": 135.0, "FCR": 48.0, "FCR2": null, "Commentaire": "4 X 1000- RECUP 2' TROTTÉ 85% de la VMA,14,5 km/h soit 4'30 au KM" }, { "Date": "2022-08-21", "Shoes": 37, "Type": "AERO1", "Km": 12.35, "Duree": "01:15:00", "Weig": null, "FCM": 141.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1H15' END entre 65% et 80 % de la VMA" }, { "Date": "2022-08-23", "Shoes": 37, "Type": "AERO1", "Km": 9.05, "Duree": "01:00:00", "Weig": null, "FCM": 137.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS" }, { "Date": "2022-08-25", "Shoes": 37, "Type": "VMA", "Km": 10.0, "Duree": "01:01:48", "Weig": null, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "10 X 400- 1'39\" RECUP 1' TROTTÉ 100% de la VMA" }, { "Date": "2022-08-26", "Shoes": 37, "Type": "AERO1", "Km": 9.2, "Duree": "01:00:00", "Weig": null, "FCM": 138.0, "FCR": 44.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS OU REPOS" }, { "Date": "2022-08-28", "Shoes": 37, "Type": "AERO3", "Km": 16.26, "Duree": "01:30:00", "Weig": 83.0, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H30' END entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2022-08-29", "Shoes": 37, "Type": "VMA", "Km": 11.42, "Duree": "01:09:00", "Weig": 82.3, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": "6X 1000- RECUP 2' TROTTÉ 85% de la VMA" }, { "Date": "2022-08-30", "Shoes": 37, "Type": "AERO1", "Km": 11.17, "Duree": "01:00:00", "Weig": 81.7, "FCM": 157.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS  vit marathon" }, { "Date": "2022-08-31", "Shoes": 37, "Type": "VMA", "Km": 11.37, "Duree": "01:07:00", "Weig": 80.9, "FCM": 154.0, "FCR": 48.0, "FCR2": null, "Commentaire": "12 X 400- 1'39\" RECUP 1' TROTTÉ 100% de la VMA , 14.5 km/h" }, { "Date": "2022-09-02", "Shoes": 37, "Type": "AERO1", "Km": 9.74, "Duree": "01:00:00", "Weig": 81.7, "FCM": 140.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS OU REPOS  vit marathon" }, { "Date": "2022-09-03", "Shoes": 37, "Type": "SPE42", "Km": 11.06, "Duree": "01:05:00", "Weig": 81.1, "FCM": 145.0, "FCR": 49.0, "FCR2": null, "Commentaire": "3 X 2000-RÉCUP 2' TROTTÉ 85% de la VMA, soit 4'52 au KM" }, { "Date": "2022-09-04", "Shoes": 37, "Type": "AERO3", "Km": 13.0, "Duree": "01:16:03", "Weig": 81.1, "FCM": 143.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15' END 65% et 80 % de la VMA (6:22 a 5:10)" }, { "Date": "2022-09-06", "Shoes": 37, "Type": "AERO1", "Km": 10.17, "Duree": "01:01:00", "Weig": null, "FCM": 135.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS  5.21" }, { "Date": "2022-09-09", "Shoes": 37, "Type": "AERO1", "Km": 11.08, "Duree": "01:03:50", "Weig": null, "FCM": 138.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS 5.21" }, { "Date": "2022-09-10", "Shoes": 37, "Type": "VMA", "Km": 5.5, "Duree": "00:25:00", "Weig": null, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "Test Demi-cooper" }, { "Date": "2022-09-11", "Shoes": 37, "Type": "AERO3", "Km": 22.0, "Duree": "02:00:15", "Weig": 81.4, "FCM": 150.0, "FCR": 43.0, "FCR2": null, "Commentaire": "2H END entre 65% et 80 % de la VMA (11,5 km/h à 14 km/h)" }, { "Date": "2022-09-13", "Shoes": 37, "Type": "AERO1", "Km": 10.5, "Duree": "01:00:57", "Weig": null, "FCM": 150.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS " }, { "Date": "2022-09-14", "Shoes": 37, "Type": "VMA", "Km": 10.04, "Duree": "01:00:00", "Weig": null, "FCM": 153.0, "FCR": 45.0, "FCR2": null, "Commentaire": "10 X 400- 1'36\" RECUP 1' TROTTÉ 100% de la VMA , 16 km/h" }, { "Date": "2022-09-17", "Shoes": 37, "Type": "SPE42", "Km": 11.78, "Duree": "01:07:08", "Weig": null, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "3 X 2000-RÉCUP 2' TROTTÉ 85% de la VMA," }, { "Date": "2022-09-18", "Shoes": 37, "Type": "AERO3", "Km": 13.07, "Duree": "01:15:00", "Weig": null, "FCM": 141.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15 END entre 65% et 80 % de la VMA" }, { "Date": "2022-09-21", "Shoes": 37, "Type": "AERO1", "Km": 10.54, "Duree": "01:00:00", "Weig": 81.0, "FCM": 143.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS  85%" }, { "Date": "2022-09-22", "Shoes": 37, "Type": "AERO1", "Km": 8.73, "Duree": "00:52:32", "Weig": 81.0, "FCM": 137.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS 85%" }, { "Date": "2022-09-25", "Shoes": 37, "Type": "AERO3", "Km": 22.24, "Duree": "02:03:00", "Weig": 80.4, "FCM": 146.0, "FCR": 49.0, "FCR2": null, "Commentaire": "2H15 END entre 65% et 80 % de la VMA" }, { "Date": "2022-09-27", "Shoes": 37, "Type": "AERO1", "Km": 10.4, "Duree": "01:00:00", "Weig": 80.0, "FCM": 148.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS" }, { "Date": "2022-09-28", "Shoes": 37, "Type": "AERO1", "Km": 11.01, "Duree": "01:00:38", "Weig": 80.0, "FCM": 152.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS" }, { "Date": "2022-10-01", "Shoes": 37, "Type": "SPE42", "Km": 13.5, "Duree": "01:13:36", "Weig": 79.6, "FCM": 150.0, "FCR": 48.0, "FCR2": null, "Commentaire": "4 X 2000-RÉCUP 2' TROTTÉ 85% de la VMA" }, { "Date": "2022-10-02", "Shoes": 37, "Type": "AERO3", "Km": 13.5, "Duree": "01:16:06", "Weig": 79.5, "FCM": 144.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1H15 END entre 65% et 80 % de la VMA" }, { "Date": "2022-10-05", "Shoes": 38, "Type": "AERO1", "Km": 10.5, "Duree": "00:59:58", "Weig": 79.5, "FCM": 147.0, "FCR": 48.0, "FCR2": null, "Commentaire": "20' END- 15' ALLURE MARATHON- 20' END 15'" }, { "Date": "2022-10-08", "Shoes": 38, "Type": "AERO1", "Km": 8.0, "Duree": "00:45:56", "Weig": 79.5, "FCM": 136.0, "FCR": 48.0, "FCR2": null, "Commentaire": "20' END- 4'ACTIF- 20' END" }, { "Date": "2022-10-09", "Shoes": 38, "Type": "42K", "Km": 42.2, "Duree": "04:18:00", "Weig": 80.0, "FCM": 146.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Marathon de Chicago" }, { "Date": "2022-10-15", "Shoes": 38, "Type": "AERO1", "Km": 11.01, "Duree": "01:01:20", "Weig": 78.6, "FCM": 147.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Décrassage" }, { "Date": "2022-10-16", "Shoes": 38, "Type": "AERO1", "Km": 5.32, "Duree": "00:40:00", "Weig": 79.0, "FCM": 115.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Sortie avec les enfants +15' Corde" }, { "Date": "2022-10-17", "Shoes": 38, "Type": "AERO1", "Km": 7.13, "Duree": "00:40:09", "Weig": 79.0, "FCM": 143.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Sortie boulot" }, { "Date": "2022-10-19", "Shoes": 38, "Type": "AERO1", "Km": 4.2, "Duree": "00:45:31", "Weig": 79.0, "FCM": 129.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Marche" }, { "Date": "2022-10-20", "Shoes": 38, "Type": "AERO1", "Km": 10.87, "Duree": "01:02:15", "Weig": 79.0, "FCM": 133.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Echauffement avec Marianne 15' + seul" }, { "Date": "2022-10-23", "Shoes": 38, "Type": "AERO1", "Km": 10.21, "Duree": "01:00:56", "Weig": 80.0, "FCM": 141.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h30 endurance à allure progressive, jusqu'à 4'56/km" }, { "Date": "2022-10-29", "Shoes": 38, "Type": "SPE", "Km": 11.05, "Duree": "01:00:00", "Weig": 79.9, "FCM": 146.0, "FCR": 49.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-10-30", "Shoes": 39, "Type": "AERO1", "Km": 14.0, "Duree": "01:15:14", "Weig": 79.4, "FCM": 147.0, "FCR": 49.0, "FCR2": null, "Commentaire": "1h15 endurance à allure progressive, jusqu'à 4'50/km Séance à effectuer sur un parcours varié" }, { "Date": "2022-11-01", "Shoes": 39, "Type": "AERO1", "Km": 11.0, "Duree": "01:00:07", "Weig": 80.4, "FCM": 144.0, "FCR": 53.0, "FCR2": null, "Commentaire": "50' endurance + 6 x 100 m sur pelouse R trot. sur la distance Séance à effectuer sur un parcours varié. Les 100 m à allure soutenue et contrôlée. Priorité à l'alignement et au relâchement." }, { "Date": "2022-11-05", "Shoes": 39, "Type": "SPE", "Km": 12.35, "Duree": "01:10:16", "Weig": 80.0, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h10 endurance dont 3 x 3 km en 13'15 R 2' trot. Séance à effectuer sur un sol stable" }, { "Date": "2022-11-06", "Shoes": 39, "Type": "AERO1", "Km": 17.75, "Duree": "01:40:00", "Weig": 80.0, "FCM": 146.0, "FCR": 49.0, "FCR2": null, "Commentaire": "1h30 endurance à allure progressive, jusqu'à 4'50/km Séance à effectuer sur un parcours varié" }, { "Date": "2022-11-07", "Shoes": 39, "Type": "AERO1", "Km": 7.01, "Duree": "00:40:00", "Weig": 80.0, "FCM": 147.0, "FCR": 54.0, "FCR2": null, "Commentaire": "50' endurance + 8 x 100 m sur pelouse R trot. sur la distance Séance à effectuer sur un parcours varié. Les 100 m à allure soutenue et contrôlée. Priorité à l'alignement et au relâchement." }, { "Date": "2022-11-11", "Shoes": 39, "Type": "AERO1", "Km": 10.57, "Duree": "01:00:00", "Weig": 80.1, "FCM": 139.0, "FCR": 49.0, "FCR2": null, "Commentaire": "1h endurance Séance à effectuer de préférence sur un circuit, avec passages réguliers en côtes" }, { "Date": "2022-11-13", "Shoes": 39, "Type": "AERO1", "Km": 11.12, "Duree": "01:03:00", "Weig": 81.0, "FCM": 134.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h15 endurance à allure progressive, jusqu'à 4'50/km Séance à effectuer sur un parcours varié" }, { "Date": "2022-11-14", "Shoes": 39, "Type": "AERO1", "Km": 5.3100000000000005, "Duree": "00:31:38", "Weig": 80.0, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "EF + Corde" }, { "Date": "2022-11-16", "Shoes": 39, "Type": "VMA", "Km": 10.87, "Duree": "01:00:00", "Weig": 80.5, "FCM": 151.0, "FCR": 53.0, "FCR2": null, "Commentaire": "1h endurance sur pelouse R trot. sur la distance Séance à effectuer sur un parcours varié. Les 100 m à allure soutenue et contrôlée. Priorité à l'alignement et au relâchement." }, { "Date": "2022-11-19", "Shoes": 39, "Type": "AERO1", "Km": 11.06, "Duree": "01:00:00", "Weig": 78.8, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h endurance" }, { "Date": "2022-11-20", "Shoes": 39, "Type": "SPE", "Km": 14.26, "Duree": "01:15:03", "Weig": 79.8, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15 endurance dont 5 km en 22'23 Séance à effectuer sur un sol stable" }, { "Date": "2022-11-22", "Shoes": 39, "Type": "AERO1", "Km": 9.04, "Duree": "00:51:51", "Weig": 79.8, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Run 25 - 30 mins @ 5:33/Km" }, { "Date": "2022-11-25", "Shoes": 39, "Type": "AERO1", "Km": 8.14, "Duree": "00:45:45", "Weig": 80.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Pre-Race: Travel & Light Stretch only." }, { "Date": "2022-11-26", "Shoes": 39, "Type": "AERO1", "Km": 3.55, "Duree": "00:20:00", "Weig": 79.7, "FCM": 128.0, "FCR": 47.0, "FCR2": null, "Commentaire": "Run 15 - 20 mins @ 5:33/Km (with 4x20 seconds up tempo strides within run)" }, { "Date": "2022-11-27", "Shoes": 39, "Type": "SEMI", "Km": 21.1, "Duree": "01:47:07", "Weig": 79.7, "FCM": 155.0, "FCR": 47.0, "FCR2": null, "Commentaire": "Semi de Boulogne Billancourt" }, { "Date": "2022-12-03", "Shoes": 39, "Type": "AERO1", "Km": 10.12, "Duree": "01:00:01", "Weig": null, "FCM": 139.0, "FCR": 52.0, "FCR2": null, "Commentaire": "Décrassage" }, { "Date": "2022-12-04", "Shoes": 39, "Type": "AERO1", "Km": 5.71, "Duree": "00:35:00", "Weig": 80.5, "FCM": 138.0, "FCR": 52.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-12-10", "Shoes": 39, "Type": "AERO1", "Km": 11.13, "Duree": "01:00:00", "Weig": 80.0, "FCM": 149.0, "FCR": 53.0, "FCR2": null, "Commentaire": "RAS" }, { "Date": "2022-12-11", "Shoes": 39, "Type": "AERO1", "Km": 14.0, "Duree": "01:45:40", "Weig": 79.5, "FCM": 150.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-12-18", "Shoes": 34, "Type": "AERO1", "Km": 12.81, "Duree": "01:15:00", "Weig": 81.5, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "D217+" }, { "Date": "2022-12-20", "Shoes": 34, "Type": "AERO1", "Km": 10.5, "Duree": "01:03:00", "Weig": 81.5, "FCM": 145.0, "FCR": 55.0, "FCR2": null, "Commentaire": "d153+" }, { "Date": "2022-12-24", "Shoes": 39, "Type": "AERO1", "Km": 10.6, "Duree": "01:00:00", "Weig": 81.5, "FCM": 146.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-12-26", "Shoes": 39, "Type": "AERO1", "Km": 3.0, "Duree": "00:22:40", "Weig": 81.5, "FCM": 110.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Course avec Marianne" }, { "Date": "2022-12-29", "Shoes": 39, "Type": "COTES", "Km": 10.81, "Duree": "01:01:00", "Weig": 81.0, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": "St Cloud" }, { "Date": "2022-12-30", "Shoes": 39, "Type": "AERO1", "Km": 9.53, "Duree": "00:59:56", "Weig": 81.5, "FCM": 133.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2022-12-31", "Shoes": 39, "Type": "AERO1", "Km": 8.39, "Duree": "00:47:18", "Weig": 82.0, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Sortie avec Max en vélo" }, { "Date": "2023-01-01", "Shoes": 39, "Type": "AERO1", "Km": 13.22, "Duree": "01:15:00", "Weig": 82.5, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "sl" }, { "Date": "2023-01-03", "Shoes": 39, "Type": "AERO1", "Km": 9.06, "Duree": "00:56:03", "Weig": 82.5, "FCM": 142.0, "FCR": 45.0, "FCR2": null, "Commentaire": "50' en endurance sur circuit, avec passages réguliers, en côtes + PPG " }, { "Date": "2023-01-06", "Shoes": 39, "Type": "AERO2", "Km": 10.81, "Duree": "01:00:00", "Weig": 82.3, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h en endurance à allure progressive, juqu'à 70% de la VMA Séance à effectuer sur un parcours varié" }, { "Date": "2023-01-07", "Shoes": 39, "Type": "SPE42", "Km": 11.41, "Duree": "01:01:31", "Weig": 81.8, "FCM": 146.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h en endurance dont 5 x 1 km en 4'30 R 2' footing Séance à effectuer sur un parcours varié" }, { "Date": "2023-01-08", "Shoes": 39, "Type": "AERO2", "Km": 15.64, "Duree": "01:23:01", "Weig": 81.3, "FCM": 151.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1h15 à allure progressive, jusqu'à 75% de la VMA Séance à effectuer sur un parcours varié" }, { "Date": "2023-01-11", "Shoes": 39, "Type": "COTES", "Km": 9.25, "Duree": "01:00:00", "Weig": 82.5, "FCM": 144.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Footing 20' 10 x 30'' en côtes R trot. en descente Footing 20'" }, { "Date": "2023-01-14", "Shoes": 34, "Type": "COTES", "Km": 11.72, "Duree": "01:15:00", "Weig": 83.0, "FCM": 141.0, "FCR": 51.0, "FCR2": null, "Commentaire": "Cotes St Cloud VAP 6:08" }, { "Date": "2023-01-15", "Shoes": 39, "Type": "AERO2", "Km": 15.0, "Duree": "01:20:00", "Weig": 82.5, "FCM": 151.0, "FCR": 45.0, "FCR2": null, "Commentaire": "SL CAP 5:15 Parcours mixte - Travail de la cadence" }, { "Date": "2023-01-18", "Shoes": 39, "Type": "AERO1", "Km": 11.0, "Duree": "01:02:28", "Weig": 83.3, "FCM": 149.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-01-21", "Shoes": 39, "Type": "AERO1", "Km": 11.0, "Duree": "01:02:00", "Weig": 82.9, "FCM": 147.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2023-01-21", "Shoes": 39, "Type": "VMA", "Km": 9.47, "Duree": "00:58:00", "Weig": 82.0, "FCM": 146.0, "FCR": 65.0, "FCR2": null, "Commentaire": "10 x 200 -42\" recup 30\" trotté100% de la VMA , 17 km/h" }, { "Date": "2023-01-22", "Shoes": 39, "Type": "AERO1", "Km": 13.35, "Duree": "01:15:00", "Weig": 82.0, "FCM": 150.0, "FCR": 57.0, "FCR2": null, "Commentaire": "1h15' end entre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-01-24", "Shoes": 39, "Type": "AERO1", "Km": 11.0, "Duree": "01:01:00", "Weig": 82.1, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-01-27", "Shoes": 39, "Type": "AERO2", "Km": 11.54, "Duree": "01:00:00", "Weig": 83.3, "FCM": 153.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2023-01-28", "Shoes": 39, "Type": "VMA", "Km": 10.2, "Duree": "01:00:00", "Weig": 84.0, "FCM": 151.0, "FCR": 55.0, "FCR2": null, "Commentaire": "12 x 400- 1'30/34\" recup 1' trotté100% de la VMA , 17 km/h" }, { "Date": "2023-01-29", "Shoes": 39, "Type": "AERO2", "Km": 18.04, "Duree": "01:41:00", "Weig": 83.5, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h30' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-01-31", "Shoes": 39, "Type": "AERO1", "Km": 10.7, "Duree": "01:00:00", "Weig": 83.7, "FCM": 149.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-02-02", "Shoes": 39, "Type": "VMA", "Km": 10.06, "Duree": "01:00:14", "Weig": 83.2, "FCM": 150.0, "FCR": 48.0, "FCR2": null, "Commentaire": "14 x 200 -42\" recup 30\" trotté100% de la VMA , 17 km/h" }, { "Date": "2023-02-03", "Shoes": 39, "Type": "COTES", "Km": 11.43, "Duree": "01:08:14", "Weig": 82.5, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirements12,5 km/h environ" }, { "Date": "2023-02-04", "Shoes": 39, "Type": "AERO1", "Km": 15.3, "Duree": "01:29:55", "Weig": 82.8, "FCM": 139.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h15' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-02-05", "Shoes": 40, "Type": "10K", "Km": 10.2, "Duree": "00:49:18", "Weig": 83.0, "FCM": 159.0, "FCR": 49.0, "FCR2": null, "Commentaire": "10km des Champs Elysees au lieu de 14*400m" }, { "Date": "2023-02-07", "Shoes": 40, "Type": "AERO1", "Km": 10.32, "Duree": "01:02:00", "Weig": 83.0, "FCM": 143.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-02-11", "Shoes": 39, "Type": "AERO1", "Km": 13.41, "Duree": "01:15:00", "Weig": 83.0, "FCM": 142.0, "FCR": 44.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-02-12", "Shoes": 39, "Type": "AERO1", "Km": 20.3, "Duree": "01:55:09", "Weig": 83.0, "FCM": 143.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1h45' end entre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-02-14", "Shoes": 40, "Type": "AERO1", "Km": 13.42, "Duree": "01:05:00", "Weig": 84.0, "FCM": 150.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-02-15", "Shoes": 39, "Type": "AERO1", "Km": 11.18, "Duree": "01:00:00", "Weig": 83.5, "FCM": 151.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-02-17", "Shoes": 39, "Type": "AERO1", "Km": 8.0, "Duree": "00:51:00", "Weig": 82.5, "FCM": 151.0, "FCR": 47.0, "FCR2": null, "Commentaire": "Cotes (hier Gainage 1h)" }, { "Date": "2023-02-19", "Shoes": 39, "Type": "AERO1", "Km": 16.0, "Duree": "01:28:00", "Weig": null, "FCM": 145.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1h15' endentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-02-21", "Shoes": 40, "Type": "AERO1", "Km": 11.04, "Duree": "00:59:59", "Weig": 83.5, "FCM": 150.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-02-22", "Shoes": 39, "Type": "AERO1", "Km": 11.01, "Duree": "01:00:00", "Weig": 83.5, "FCM": 146.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-03-04", "Shoes": 34, "Type": "AERO1", "Km": 13.87, "Duree": "01:20:00", "Weig": 84.0, "FCM": 146.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 h end-20' abdo gainage étirementsentre 60% et 80 % de la VMA (11 km/h à 13,5 km/h)" }, { "Date": "2023-03-07", "Shoes": 39, "Type": "AERO1", "Km": 13.0, "Duree": "01:15:59", "Weig": 84.0, "FCM": 151.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 12 km/h" }, { "Date": "2023-03-10", "Shoes": 39, "Type": "AERO1", "Km": 12.74, "Duree": "01:11:57", "Weig": 84.5, "FCM": 148.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-03-11", "Shoes": 39, "Type": "VMA", "Km": 12.5, "Duree": "01:06:16", "Weig": 83.7, "FCM": 157.0, "FCR": 50.0, "FCR2": null, "Commentaire": "4000-2000-1000- RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2023-03-12", "Shoes": 39, "Type": "SEMI", "Km": 21.1, "Duree": "01:55:05", "Weig": 82.5, "FCM": 156.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Semi Marathon Grand Paris Express" }, { "Date": "2023-03-14", "Shoes": 40, "Type": "AERO1", "Km": 12.02, "Duree": "01:10:03", "Weig": 84.5, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-03-15", "Shoes": 41, "Type": "VMA", "Km": 9.88, "Duree": "00:55:33", "Weig": 84.0, "FCM": 153.0, "FCR": 50.0, "FCR2": null, "Commentaire": "14 X 300- RÉCUP 45\" TROTTÉ 100% de la VMA ,1'03\"- 17 km/h environ" }, { "Date": "2023-03-16", "Shoes": 41, "Type": "AERO1", "Km": 10.5, "Duree": "01:00:00", "Weig": 83.5, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-03-18", "Shoes": 40, "Type": "AERO2", "Km": 18.63, "Duree": "02:09:04", "Weig": 84.0, "FCM": 146.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-03-19", "Shoes": 41, "Type": "SPE42", "Km": 14.56, "Duree": "01:25:27", "Weig": 84.0, "FCM": 141.0, "FCR": 45.0, "FCR2": null, "Commentaire": "8 X 1000 RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2023-03-21", "Shoes": 41, "Type": "AERO1", "Km": 12.03, "Duree": "01:12:01", "Weig": 83.5, "FCM": 138.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1 H END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-03-22", "Shoes": 41, "Type": "AERO1", "Km": 13.35, "Duree": "01:18:30", "Weig": 84.0, "FCM": 138.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-03-24", "Shoes": 41, "Type": "AERO1", "Km": 11.53, "Duree": "01:08:04", "Weig": 84.5, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 11 km/h" }, { "Date": "2023-03-25", "Shoes": 41, "Type": "AERO1", "Km": 13.0, "Duree": "01:16:14", "Weig": 83.5, "FCM": 138.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-03-26", "Shoes": 41, "Type": "AERO3", "Km": 25.25, "Duree": "02:17:30", "Weig": 83.5, "FCM": 149.0, "FCR": 45.0, "FCR2": null, "Commentaire": "2H15 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-03-29", "Shoes": 41, "Type": "VMA", "Km": 9.04, "Duree": "00:55:00", "Weig": 83.5, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "10 X 400- RECUP 1' TROTTÉ-  100% de la VMA-1'30\" , 16 km/h environ" }, { "Date": "2023-03-31", "Shoes": 41, "Type": "AERO1", "Km": 13.0, "Duree": "01:12:00", "Weig": 83.0, "FCM": 147.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-04-01", "Shoes": 41, "Type": "SPE42", "Km": 14.05, "Duree": "01:18:00", "Weig": 82.5, "FCM": 147.0, "FCR": 45.0, "FCR2": null, "Commentaire": "3 X 3000 RÉCUP 2' TROTTÉ 85% de la VMA,16 km/h soit 4'25\" au km" }, { "Date": "2023-04-02", "Shoes": 41, "Type": "AERO2", "Km": 16.1, "Duree": "01:30:00", "Weig": null, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-04-04", "Shoes": 41, "Type": "AERO1", "Km": 9.0, "Duree": "00:47:03", "Weig": null, "FCM": 149.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-04-07", "Shoes": 41, "Type": "AERO1", "Km": 11.3, "Duree": "01:00:12", "Weig": null, "FCM": 150.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 11 km/h" }, { "Date": "2023-04-08", "Shoes": 41, "Type": "SPE42", "Km": 11.26, "Duree": "01:00:27", "Weig": null, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "2 miles a 5:11/1.5mile a 4:36/1.5mile facile" }, { "Date": "2023-04-09", "Shoes": 41, "Type": "AERO3", "Km": 24.25, "Duree": "02:21:15", "Weig": null, "FCM": 152.0, "FCR": 45.0, "FCR2": null, "Commentaire": "2H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-04-12", "Shoes": 41, "Type": "AERO1", "Km": 11.0, "Duree": "01:03:00", "Weig": null, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-04-14", "Shoes": 41, "Type": "AERO1", "Km": 13.01, "Duree": "01:11:14", "Weig": null, "FCM": 150.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 11 km/h" }, { "Date": "2023-04-15", "Shoes": 41, "Type": "SPE42", "Km": 13.68, "Duree": "01:15:11", "Weig": 83.5, "FCM": 153.0, "FCR": 45.0, "FCR2": null, "Commentaire": "4 X 2000-RÉCUP 2' TROTTÉ 85% de la VMA,17 km/h soit 4'09\" au km" }, { "Date": "2023-04-16", "Shoes": 41, "Type": "AERO3", "Km": 16.1, "Duree": "01:31:11", "Weig": 82.5, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-04-18", "Shoes": 41, "Type": "AERO1", "Km": 13.01, "Duree": "01:12:05", "Weig": 84.0, "FCM": 145.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1H15'END-20' ABDO GAINAGE ÉTIREMENTS. 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-04-22", "Shoes": 41, "Type": "AERO1", "Km": 5.72, "Duree": "00:33:18", "Weig": null, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": "20' END- 4'ACTIF- 20' END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2023-04-23", "Shoes": 41, "Type": "42K", "Km": 42.2, "Duree": "04:19:44", "Weig": null, "FCM": 148.0, "FCR": 45.0, "FCR2": null, "Commentaire": "Marathon de Londres" }, { "Date": "2023-04-29", "Shoes": 34, "Type": "AERO1", "Km": 10.49, "Duree": "01:05:37", "Weig": null, "FCM": 134.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-04-30", "Shoes": 34, "Type": "AERO1", "Km": 12.51, "Duree": "01:15:00", "Weig": null, "FCM": 135.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-05-01", "Shoes": 34, "Type": "PPG", "Km": 7.26, "Duree": "00:58:01", "Weig": null, "FCM": 139.0, "FCR": 48.0, "FCR2": null, "Commentaire": "AERO + 14*45' a la corde" }, { "Date": "2023-05-08", "Shoes": 42, "Type": "AERO1", "Km": 11.21, "Duree": "01:05:08", "Weig": null, "FCM": 132.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-05-14", "Shoes": 42, "Type": "AERO1", "Km": 13.54, "Duree": "01:20:00", "Weig": 84.8, "FCM": 143.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-05-20", "Shoes": 42, "Type": "AERO1", "Km": 4.22, "Duree": "00:26:17", "Weig": null, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-05-26", "Shoes": 42, "Type": "AERO1", "Km": 11.32, "Duree": "01:06:00", "Weig": 85.2, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-05-27", "Shoes": 42, "Type": "AERO1", "Km": 10.3, "Duree": "01:00:00", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-05-28", "Shoes": 42, "Type": "AERO1", "Km": 13.07, "Duree": "01:17:00", "Weig": null, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-01", "Shoes": 42, "Type": "AERO1", "Km": 8.38, "Duree": "00:51:00", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-01", "Shoes": 42, "Type": "AERO1", "Km": 8.0, "Duree": "00:47:15", "Weig": null, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-03", "Shoes": 42, "Type": "AERO1", "Km": 11.04, "Duree": "01:05:30", "Weig": 84.9, "FCM": 138.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-04", "Shoes": 42, "Type": "AERO1", "Km": 13.06, "Duree": "01:15:01", "Weig": 85.2, "FCM": 142.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-08", "Shoes": 42, "Type": "AERO1", "Km": 11.18, "Duree": "01:07:00", "Weig": null, "FCM": 145.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-09", "Shoes": 34, "Type": "AERO1", "Km": 4.47, "Duree": "00:30:04", "Weig": null, "FCM": 151.0, "FCR": 52.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-10", "Shoes": 34, "Type": "AERO1", "Km": 7.0, "Duree": "00:42:32", "Weig": null, "FCM": 148.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-11", "Shoes": 42, "Type": "AERO1", "Km": 13.11, "Duree": "01:18:00", "Weig": null, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-13", "Shoes": 42, "Type": "AERO1", "Km": 10.5, "Duree": "01:01:00", "Weig": null, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-17", "Shoes": 42, "Type": "AERO1", "Km": 10.4, "Duree": "00:59:57", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-17", "Shoes": 42, "Type": "AERO1", "Km": 5.5, "Duree": "00:33:33", "Weig": null, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-18", "Shoes": 42, "Type": "AERO1", "Km": 14.22, "Duree": "01:20:01", "Weig": null, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-23", "Shoes": 42, "Type": "AERO1", "Km": 10.62, "Duree": "01:03:30", "Weig": null, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-24", "Shoes": 42, "Type": "AERO1", "Km": 14.03, "Duree": "01:21:32", "Weig": null, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-25", "Shoes": 42, "Type": "AERO1", "Km": 7.7, "Duree": "00:45:00", "Weig": null, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-06-30", "Shoes": 42, "Type": "AERO1", "Km": 11.19, "Duree": "01:08:00", "Weig": null, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-07-01", "Shoes": 42, "Type": "AERO1", "Km": 11.08, "Duree": "01:03:00", "Weig": null, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-07-02", "Shoes": 42, "Type": "AERO1", "Km": 18.2, "Duree": "01:40:00", "Weig": null, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-07-08", "Shoes": 42, "Type": "AERO1", "Km": 11.04, "Duree": "01:04:30", "Weig": null, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-07-09", "Shoes": 42, "Type": "AERO1", "Km": 15.0, "Duree": "01:26:00", "Weig": null, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-07-11", "Shoes": 42, "Type": "AERO1", "Km": 10.02, "Duree": "00:59:03", "Weig": null, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-07-13", "Shoes": 43, "Type": "AERO1", "Km": 11.14, "Duree": "01:05:02", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h dont 6*15/15" }, { "Date": "2023-07-15", "Shoes": 43, "Type": "AERO1", "Km": 12.2, "Duree": "01:10:20", "Weig": null, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h10" }, { "Date": "2023-07-16", "Shoes": 43, "Type": "AERO1", "Km": 14.25, "Duree": "01:20:00", "Weig": null, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Course Longue" }, { "Date": "2023-07-20", "Shoes": 43, "Type": "AERO1", "Km": 11.2, "Duree": "01:04:29", "Weig": null, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Routine" }, { "Date": "2023-07-21", "Shoes": 43, "Type": "AERO1", "Km": 10.33, "Duree": "01:00:00", "Weig": null, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-07-22", "Shoes": 43, "Type": "AERO1", "Km": 8.27, "Duree": "00:50:00", "Weig": null, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-07-23", "Shoes": 43, "Type": "AERO1", "Km": 10.5, "Duree": "01:00:19", "Weig": null, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-07-31", "Shoes": 38, "Type": "AERO1", "Km": 8.01, "Duree": "00:44:57", "Weig": null, "FCM": 140.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-08-06", "Shoes": 43, "Type": "AERO1", "Km": 12.19, "Duree": "01:10:00", "Weig": null, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-08-08", "Shoes": 43, "Type": "AERO1", "Km": 13.07, "Duree": "01:16:02", "Weig": null, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-08-11", "Shoes": 43, "Type": "AERO1", "Km": 11.0, "Duree": "01:05:29", "Weig": null, "FCM": 135.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-08-16", "Shoes": 43, "Type": "AERO1", "Km": 11.55, "Duree": "01:07:10", "Weig": null, "FCM": 136.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-08-21", "Shoes": 43, "Type": "AERO1", "Km": 8.65, "Duree": "00:50:19", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-08-23", "Shoes": 43, "Type": "AERO1", "Km": 7.0, "Duree": "00:46:36", "Weig": null, "FCM": 125.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Course avec Max" }, { "Date": "2023-08-26", "Shoes": 43, "Type": "AERO1", "Km": 11.44, "Duree": "01:05:54", "Weig": null, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-08-27", "Shoes": 43, "Type": "AERO1", "Km": 14.29, "Duree": "01:20:00", "Weig": null, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-09-02", "Shoes": 43, "Type": "AERO1", "Km": 11.44, "Duree": "01:03:33", "Weig": null, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-09-03", "Shoes": 43, "Type": "AERO1", "Km": 10.16, "Duree": "01:00:00", "Weig": null, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-09-09", "Shoes": 43, "Type": "AERO1", "Km": 10.07, "Duree": "01:00:00", "Weig": null, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-09-10", "Shoes": 43, "Type": "AERO1", "Km": 12.51, "Duree": "01:20:00", "Weig": null, "FCM": 139.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-09-16", "Shoes": 43, "Type": "AERO1", "Km": 10.1, "Duree": "01:00:00", "Weig": null, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-09-17", "Shoes": 43, "Type": "AERO1", "Km": 13.32, "Duree": "01:18:00", "Weig": null, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-09-30", "Shoes": 43, "Type": "AERO1", "Km": 8.0, "Duree": "00:45:59", "Weig": null, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-10-01", "Shoes": 43, "Type": "AERO1", "Km": 12.02, "Duree": "01:17:00", "Weig": null, "FCM": 144.0, "FCR": 47.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-10-08", "Shoes": 43, "Type": "AERO1", "Km": 13.01, "Duree": "01:15:02", "Weig": null, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-10-14", "Shoes": 42, "Type": "AERO1", "Km": 10.34, "Duree": "01:00:00", "Weig": null, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-10-21", "Shoes": 42, "Type": "AERO1", "Km": 10.5, "Duree": "01:01:00", "Weig": null, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-10-22", "Shoes": 42, "Type": "AERO1", "Km": 12.07, "Duree": "01:10:00", "Weig": null, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-10-28", "Shoes": 42, "Type": "AERO1", "Km": 11.11, "Duree": "01:05:45", "Weig": null, "FCM": 140.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-10-31", "Shoes": 42, "Type": "AERO1", "Km": 11.0, "Duree": "01:04:11", "Weig": null, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": "6*15/45" }, { "Date": "2023-11-04", "Shoes": 38, "Type": "AERO1", "Km": 10.0, "Duree": "01:01:00", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-11-05", "Shoes": 38, "Type": "AERO1", "Km": 12.28, "Duree": "01:15:00", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-11-11", "Shoes": 42, "Type": "AERO1", "Km": 11.0, "Duree": "01:01:00", "Weig": null, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-11-12", "Shoes": 42, "Type": "AERO1", "Km": 12.51, "Duree": "01:16:00", "Weig": null, "FCM": 138.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-11-18", "Shoes": 43, "Type": "AERO1", "Km": 11.1, "Duree": "01:04:00", "Weig": null, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-11-19", "Shoes": 42, "Type": "AERO1", "Km": 12.53, "Duree": "01:16:00", "Weig": null, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-11-25", "Shoes": 42, "Type": "AERO1", "Km": 11.45, "Duree": "01:06:00", "Weig": null, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-11-26", "Shoes": 42, "Type": "AERO1", "Km": 15.21, "Duree": "01:30:00", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-12-03", "Shoes": 42, "Type": "5K", "Km": 5.0, "Duree": "00:22:41", "Weig": 86.5, "FCM": 165.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-12-09", "Shoes": 44, "Type": "AERO1", "Km": 14.0, "Duree": "01:21:00", "Weig": 85.5, "FCM": 157.0, "FCR": 52.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-12-10", "Shoes": 44, "Type": "AERO1", "Km": 9.0, "Duree": "00:57:35", "Weig": 85.2, "FCM": 138.0, "FCR": 52.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-12-17", "Shoes": 44, "Type": "AERO1", "Km": 15.0, "Duree": "01:26:25", "Weig": 86.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-12-24", "Shoes": 44, "Type": "AERO1", "Km": 13.0, "Duree": "01:15:21", "Weig": 87.0, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-12-25", "Shoes": 44, "Type": "AERO1", "Km": 10.1, "Duree": "01:05:01", "Weig": 87.0, "FCM": 136.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-12-27", "Shoes": 44, "Type": "AERO1", "Km": 8.01, "Duree": "00:51:00", "Weig": 87.0, "FCM": 141.0, "FCR": 52.0, "FCR2": null, "Commentaire": null }, { "Date": "2023-12-29", "Shoes": 44, "Type": "VMA", "Km": 10.56, "Duree": "01:03:00", "Weig": 85.9, "FCM": 144.0, "FCR": 48.0, "FCR2": null, "Commentaire": "3*2km:r3" }, { "Date": "2023-12-30", "Shoes": 44, "Type": "AERO3", "Km": 18.54, "Duree": "01:50:01", "Weig": 85.4, "FCM": 152.0, "FCR": 47.0, "FCR2": null, "Commentaire": "SL" }, { "Date": "2024-01-03", "Shoes": 44, "Type": "AER01", "Km": 7.05, "Duree": "00:41:53", "Weig": 86.0, "FCM": 152.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-01-09", "Shoes": 44, "Type": "AERO1", "Km": 11.0, "Duree": "01:04:00", "Weig": 85.5, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-01-13", "Shoes": 44, "Type": "VMA", "Km": 11.5, "Duree": "01:10:00", "Weig": null, "FCM": 140.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-01-14", "Shoes": 44, "Type": "AERO3", "Km": 14.85, "Duree": "01:30:00", "Weig": null, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-01-16", "Shoes": 44, "Type": "AERO1", "Km": 12.0, "Duree": "01:10:20", "Weig": 84.4, "FCM": 151.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h15 en endurance- abdo- gainage-etirements 75% de la FCM-70% VMA" }, { "Date": "2024-01-17", "Shoes": 44, "Type": "AERO1", "Km": 11.01, "Duree": "01:08:00", "Weig": 83.6, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15 en endurance-75% de la FCM-70% VMA" }, { "Date": "2024-01-19", "Shoes": 44, "Type": "VMA", "Km": 7.5, "Duree": "00:48:17", "Weig": 83.2, "FCM": 152.0, "FCR": 50.0, "FCR2": null, "Commentaire": "20' end-5 x 200m- rec 30- 5x 200m rec45-20'end 90% VMA" }, { "Date": "2024-01-21", "Shoes": 44, "Type": "AERO3", "Km": 18.04, "Duree": "01:46:00", "Weig": 84.4, "FCM": 149.0, "FCR": 49.0, "FCR2": null, "Commentaire": "1h45' en endurance sur du plat Variations d'allure- 65 à 80% de la VMA- de 9 à 13km/h" }, { "Date": "2024-01-25", "Shoes": 44, "Type": "AERO1", "Km": 12.27, "Duree": "01:15:01", "Weig": 83.6, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15 en endurance- abdo- gainage-etirements 75% de la FCM-70% VMA" }, { "Date": "2024-01-27", "Shoes": 43, "Type": "VMA", "Km": 11.0, "Duree": "01:04:00", "Weig": 83.3, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "20' End-2 x 2000 rec 2'- 20' End 90% FCM - 85%VMA" }, { "Date": "2024-01-28", "Shoes": 43, "Type": "AERO3", "Km": 17.53, "Duree": "01:40:00", "Weig": 83.0, "FCM": 152.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1h30' en endurance avec CÔTES Variations d'allure- 65 à 80% de la VMA- de 9 à 13km/h" }, { "Date": "2024-01-30", "Shoes": 44, "Type": "AERO1", "Km": 9.05, "Duree": "00:55:00", "Weig": 82.6, "FCM": 146.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h15 en endurance- abdo- gainage-etirements 75% de la FCM-70% VMA" }, { "Date": "2024-02-02", "Shoes": 44, "Type": "AERO1", "Km": 12.0, "Duree": "01:10:14", "Weig": 83.3, "FCM": 150.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h15 en endurance- abdo- gainage-etirements 75% de la FCM-70% VMA" }, { "Date": "2024-02-04", "Shoes": 43, "Type": "AERO3", "Km": 15.0, "Duree": "01:30:51", "Weig": 84.4, "FCM": 138.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15 en endurance- abdo- gainage-etirements 75% de la FCM-70% VMA" }, { "Date": "2024-02-06", "Shoes": 44, "Type": "AERO1", "Km": 11.08, "Duree": "01:03:30", "Weig": 84.0, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-02-18", "Shoes": 44, "Type": "AERO1", "Km": 12.2, "Duree": "01:15:00", "Weig": 84.0, "FCM": 136.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-02-21", "Shoes": 44, "Type": "AERO1", "Km": 10.71, "Duree": "01:06:00", "Weig": 85.0, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15' end 60 à 80 % de la vma, 9.5 à 12.5 km/h" }, { "Date": "2024-02-24", "Shoes": 44, "Type": "SPE42", "Km": 17.59, "Duree": "01:42:00", "Weig": 84.0, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h30 end 60 à 80 % de la vma," }, { "Date": "2024-02-28", "Shoes": 44, "Type": "AERO1", "Km": 11.04, "Duree": "01:05:00", "Weig": 84.3, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15' end 60 à 80 % de la vma, 9.5 à 12.5 km/h" }, { "Date": "2024-03-01", "Shoes": 44, "Type": "AERO1", "Km": 12.07, "Duree": "01:10:00", "Weig": 84.3, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h15' end 60 à 80 % de la vma, 9.5 à 12.5 km/h" }, { "Date": "2024-03-02", "Shoes": 44, "Type": "SPE42", "Km": 12.16, "Duree": "01:07:00", "Weig": 84.7, "FCM": 129.0, "FCR": 50.0, "FCR2": null, "Commentaire": "4000-2000-1000- récup 2' trotté 85% de la vma,15 km/h soit 4'42\" au km" }, { "Date": "2024-03-03", "Shoes": 44, "Type": "AERO3", "Km": 21.15, "Duree": "02:03:00", "Weig": 84.4, "FCM": 147.0, "FCR": 48.0, "FCR2": null, "Commentaire": "2h end 60 à 80 % de la vma, 9 à 12 km/h" }, { "Date": "2024-03-06", "Shoes": 44, "Type": "AERO1", "Km": 12.75, "Duree": "01:20:00", "Weig": 84.7, "FCM": 147.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h15'end-20' abdo gainage étirements. 60 à 80 % de la vma, 8 à 13 km/h" }, { "Date": "2024-03-08", "Shoes": 44, "Type": "AERO1", "Km": 8.0, "Duree": "00:46:44", "Weig": 85.5, "FCM": 148.0, "FCR": 48.0, "FCR2": null, "Commentaire": "20' end- 4'actif- 20' end 60 à 80 % de la vma, 8 à 13 km/h" }, { "Date": "2024-03-10", "Shoes": 43, "Type": "AERO1", "Km": 15.1, "Duree": "01:31:00", "Weig": 85.7, "FCM": 138.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2024-03-11", "Shoes": 43, "Type": "AERO1", "Km": 11.03, "Duree": "01:05:00", "Weig": 84.7, "FCM": 146.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 H END-20' Abdo-Gainage. 60 à 80 % de la VMA" }, { "Date": "2024-03-12", "Shoes": 44, "Type": "SPE42", "Km": 14.01, "Duree": "01:22:21", "Weig": null, "FCM": 150.0, "FCR": 48.0, "FCR2": null, "Commentaire": "8 X 1000 récup 2' trotté 85% de la VMA" }, { "Date": "2024-03-14", "Shoes": 44, "Type": "AERO1", "Km": 12.64, "Duree": "01:15:00", "Weig": null, "FCM": 149.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h15 en endurance-75% de la FCM-70% VMA" }, { "Date": "2024-03-15", "Shoes": 44, "Type": "AERO1", "Km": 7.4, "Duree": "00:45:00", "Weig": null, "FCM": 144.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h15 en endurance-75% de la FCM-70% VMA" }, { "Date": "2024-03-16", "Shoes": 34, "Type": "AERO1", "Km": 10.4, "Duree": "01:26:36", "Weig": null, "FCM": 124.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1h15 en endurance-75% de la FCM-70% VMA" }, { "Date": "2024-03-17", "Shoes": 44, "Type": "AERO3", "Km": 22.3, "Duree": "02:15:00", "Weig": null, "FCM": 141.0, "FCR": 48.0, "FCR2": null, "Commentaire": "2H15 END 60 à 80 % de la VMA" }, { "Date": "2024-03-19", "Shoes": 45, "Type": "AERO1", "Km": 12.77, "Duree": "01:15:00", "Weig": 84.0, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15'-20' Abdo-Gainage. 60 à 80 % de la VMA" }, { "Date": "2024-03-22", "Shoes": 45, "Type": "AERO1", "Km": 11.03, "Duree": "01:05:00", "Weig": 84.0, "FCM": 144.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1H15'-20' Abdo-Gainage. 60 à 80 % de la VMA" }, { "Date": "2024-03-23", "Shoes": 45, "Type": "SPE42", "Km": 13.919999999999998, "Duree": "01:17:00", "Weig": 84.0, "FCM": 154.0, "FCR": 48.0, "FCR2": null, "Commentaire": "3 X 3000 récup 2' trotté 85% de la VMA" }, { "Date": "2024-03-24", "Shoes": 45, "Type": "AERO3", "Km": 15.32, "Duree": "01:30:00", "Weig": 84.7, "FCM": 150.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1H30 end 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2024-03-28", "Shoes": 45, "Type": "AERO1", "Km": 11.06, "Duree": "01:04:00", "Weig": 84.4, "FCM": 148.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 H END-20' Abdo-Gainage. 60 à 80 % de la VMA" }, { "Date": "2024-03-29", "Shoes": 45, "Type": "AERO1", "Km": 12.63, "Duree": "01:15:00", "Weig": 84.0, "FCM": 145.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1H15'-20' Abdo-Gainage. 60 à 80 % de la VMA" }, { "Date": "2024-03-30", "Shoes": 45, "Type": "SPE42", "Km": 13.7, "Duree": "01:15:00", "Weig": 83.7, "FCM": 151.0, "FCR": 48.0, "FCR2": null, "Commentaire": "2 X 4000 récup 2' trotté 85% de la VMA" }, { "Date": "2024-03-31", "Shoes": 45, "Type": "AERO1", "Km": 12.82, "Duree": "01:20:00", "Weig": 83.7, "FCM": 133.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1H15'-20' Abdo-Gainage. 60 à 80 % de la VMA" }, { "Date": "2024-04-01", "Shoes": 45, "Type": "AERO3", "Km": 24.04, "Duree": "02:28:00", "Weig": 84.4, "FCM": 137.0, "FCR": 53.0, "FCR2": null, "Commentaire": "2H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2024-04-05", "Shoes": 45, "Type": "AERO1", "Km": 11.05, "Duree": "01:05:00", "Weig": 84.5, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15'-20' Abdo-Gainage. 60 à 80 % de la VMA" }, { "Date": "2024-04-06", "Shoes": 45, "Type": "AERO1", "Km": 10.24, "Duree": "01:00:00", "Weig": 84.0, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15'-20' Abdo-Gainage. 60 à 80 % de la VMA" }, { "Date": "2024-04-07", "Shoes": 45, "Type": "AERO3", "Km": 14.53, "Duree": "01:26:00", "Weig": 84.0, "FCM": 138.0, "FCR": 44.0, "FCR2": null, "Commentaire": "1H30 END 60 à 80 % de la VMA, 8 à 13 km/h" }, { "Date": "2024-04-09", "Shoes": 45, "Type": "SPE42", "Km": 13.5, "Duree": "01:16:00", "Weig": 83.3, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "4 X 2000-récup 2' trotté 85% de la VMA" }, { "Date": "2024-04-10", "Shoes": 45, "Type": "AERO1", "Km": 11.21, "Duree": "01:05:00", "Weig": 83.0, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1H15'-20' Abdo-Gainage. 60 à 80 % de la VMA" }, { "Date": "2024-04-12", "Shoes": 45, "Type": "AERO1", "Km": 7.34, "Duree": "00:45:00", "Weig": 83.0, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "20' end- 15' allure marathon - 20' end 15' allure marathon" }, { "Date": "2024-04-14", "Shoes": 45, "Type": "AERO1", "Km": 7.04, "Duree": "00:43:00", "Weig": 83.0, "FCM": 128.0, "FCR": 50.0, "FCR2": null, "Commentaire": "20' end- 4'actif- 20' end 60 à 80 % de la VMA" }, { "Date": "2024-04-15", "Shoes": 45, "Type": "42K", "Km": 42.46, "Duree": "04:36:00", "Weig": 83.0, "FCM": 143.0, "FCR": 40.0, "FCR2": null, "Commentaire": "Marathon Boston" }, { "Date": "2024-04-21", "Shoes": 45, "Type": "AERO1", "Km": 8.15, "Duree": "00:53:00", "Weig": 83.0, "FCM": 123.0, "FCR": 40.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-04-27", "Shoes": 46, "Type": "AERO1", "Km": 12.13, "Duree": "01:10:00", "Weig": null, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-05-04", "Shoes": 46, "Type": "AERO1", "Km": 11.15, "Duree": "01:03:00", "Weig": 83.5, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-05-05", "Shoes": 46, "Type": "SPE42", "Km": 12.2, "Duree": "01:10:00", "Weig": 83.3, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": "7*3'/r2" }, { "Date": "2024-05-09", "Shoes": 46, "Type": "AER01", "Km": 8.44, "Duree": "00:50:00", "Weig": null, "FCM": 119.0, "FCR": null, "FCR2": null, "Commentaire": "Tapis" }, { "Date": "2024-05-10", "Shoes": 46, "Type": "AER01", "Km": 7.81, "Duree": "00:50:00", "Weig": null, "FCM": 133.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-05-19", "Shoes": 46, "Type": "AER01", "Km": 13.25, "Duree": "01:18:00", "Weig": null, "FCM": 141.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-05-25", "Shoes": 46, "Type": "AER01", "Km": 11.05, "Duree": "01:04:00", "Weig": null, "FCM": 141.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-05-26", "Shoes": 46, "Type": "AER01", "Km": 10.26, "Duree": "01:00:00", "Weig": null, "FCM": 136.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-06-02", "Shoes": 46, "Type": "AER01", "Km": 10.28, "Duree": "01:04:00", "Weig": null, "FCM": 138.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-06-10", "Shoes": 46, "Type": "AER01", "Km": 6.02, "Duree": "00:37:00", "Weig": null, "FCM": 138.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-06-12", "Shoes": 46, "Type": "AER01", "Km": 10.08, "Duree": "00:59:00", "Weig": null, "FCM": 144.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-06-22", "Shoes": 46, "Type": "AER01", "Km": 10.11, "Duree": "01:01:00", "Weig": null, "FCM": 142.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-06-23", "Shoes": 46, "Type": "AER01", "Km": 13.1, "Duree": "01:18:00", "Weig": null, "FCM": 139.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-06-29", "Shoes": 46, "Type": "AER01", "Km": 10.24, "Duree": "01:00:00", "Weig": null, "FCM": 144.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-06-30", "Shoes": 46, "Type": "AER01", "Km": 11.53, "Duree": "01:08:00", "Weig": null, "FCM": 145.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-07-06", "Shoes": 46, "Type": "AER01", "Km": 10.26, "Duree": "01:02:00", "Weig": null, "FCM": 145.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2024-07-07", "Shoes": 46, "Type": "AER01", "Km": 12.73, "Duree": "01:16:00", "Weig": 85.5, "FCM": 148.0, "FCR": 52.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-07-14", "Shoes": 46, "Type": "AER01", "Km": 7.5, "Duree": "00:51:00", "Weig": 87.0, "FCM": 133.0, "FCR": 52.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-07-20", "Shoes": 46, "Type": "AERO1", "Km": 9.09, "Duree": "00:57:00", "Weig": 86.0, "FCM": 148.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-07-21", "Shoes": 46, "Type": "AERO1", "Km": 13.03, "Duree": "01:17:00", "Weig": 85.4, "FCM": 149.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-07-27", "Shoes": 46, "Type": "AERO1", "Km": 8.57, "Duree": "00:50:00", "Weig": null, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Tapis" }, { "Date": "2024-08-22", "Shoes": 46, "Type": "AERO1", "Km": 8.1, "Duree": "00:51:00", "Weig": null, "FCM": 139.0, "FCR": 50.0, "FCR2": null, "Commentaire": "Empury" }, { "Date": "2024-08-24", "Shoes": 46, "Type": "AERO1", "Km": 9.54, "Duree": "01:00:00", "Weig": 85.6, "FCM": 150.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-08-25", "Shoes": 45, "Type": "AERO3", "Km": 13.05, "Duree": "01:20:00", "Weig": 84.5, "FCM": 147.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-08-27", "Shoes": 45, "Type": "AERO1", "Km": 10.51, "Duree": "01:06:00", "Weig": 84.2, "FCM": 150.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-08-29", "Shoes": 45, "Type": "PPG", "Km": 7.359999999999999, "Duree": "00:47:03", "Weig": 84.0, "FCM": 151.0, "FCR": 47.0, "FCR2": null, "Commentaire": "Corde Sauter 800 sauts" }, { "Date": "2024-08-31", "Shoes": 45, "Type": "AERO1", "Km": 10.61, "Duree": "01:03:00", "Weig": 84.0, "FCM": 150.0, "FCR": 46.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-09-01", "Shoes": 45, "Type": "AERO1", "Km": 11.61, "Duree": "01:11:00", "Weig": 84.0, "FCM": 141.0, "FCR": 45.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-09-03", "Shoes": 45, "Type": "AERO1", "Km": 10.3, "Duree": "01:01:00", "Weig": 84.0, "FCM": 146.0, "FCR": 48.0, "FCR2": null, "Commentaire": "50' endurance dont 3 x 6 x 30''/30'' r 2' trot. entre les séries" }, { "Date": "2024-09-05", "Shoes": 45, "Type": "PPG", "Km": 7.63, "Duree": "00:42:00", "Weig": 84.5, "FCM": 148.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Endurance + Corde a sauter" }, { "Date": "2024-09-06", "Shoes": 46, "Type": "AERO2", "Km": 6.56, "Duree": "00:38:00", "Weig": 84.0, "FCM": 148.0, "FCR": 46.0, "FCR2": null, "Commentaire": "Endurance Active 5km + recup" }, { "Date": "2024-09-07", "Shoes": 45, "Type": "AERO2", "Km": 11.6, "Duree": "01:07:30", "Weig": 84.0, "FCM": 147.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1h endurance dont 2 x 8' à vitesse semi R 3' footing" }, { "Date": "2024-09-08", "Shoes": 45, "Type": "AERO2", "Km": 12.75, "Duree": "01:15:05", "Weig": 83.1, "FCM": 141.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1h endurance à allure progressive, jusqu'à 80% VMA" }, { "Date": "2024-09-13", "Shoes": 45, "Type": "AERO1", "Km": 10.17, "Duree": "01:00:00", "Weig": 84.9, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-09-14", "Shoes": 45, "Type": "AERO1", "Km": 10.0, "Duree": "01:00:00", "Weig": 84.5, "FCM": 144.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-09-15", "Shoes": 45, "Type": "AERO2", "Km": 13.01, "Duree": "01:15:36", "Weig": 84.0, "FCM": 147.0, "FCR": 48.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-09-17", "Shoes": 45, "Type": "AERO1", "Km": 10.23, "Duree": "01:00:00", "Weig": null, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-09-21", "Shoes": 45, "Type": "AERO1", "Km": 11.06, "Duree": "01:04:31", "Weig": null, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-09-22", "Shoes": 45, "Type": "AERO1", "Km": 14.21, "Duree": "01:30:00", "Weig": null, "FCM": 139.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-09-28", "Shoes": 45, "Type": "AERO1", "Km": 10.38, "Duree": "01:00:00", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-09-29", "Shoes": 45, "Type": "AERO1", "Km": 12.03, "Duree": "01:13:00", "Weig": null, "FCM": 136.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-10-05", "Shoes": 45, "Type": "AERO1", "Km": 10.01, "Duree": "01:00:00", "Weig": null, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-10-06", "Shoes": 45, "Type": "AERO1", "Km": 12.63, "Duree": "01:15:01", "Weig": null, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-10-13", "Shoes": 45, "Type": "AERO1", "Km": 13.07, "Duree": "01:15:00", "Weig": null, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-10-27", "Shoes": 45, "Type": "AERO1", "Km": 11.09, "Duree": "01:08:03", "Weig": 85.8, "FCM": 147.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-11-05", "Shoes": 45, "Type": "AERO1", "Km": 8.04, "Duree": "00:50:00", "Weig": 86.5, "FCM": 149.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-11-09", "Shoes": 46, "Type": "VMA", "Km": 8.04, "Duree": "00:51:30", "Weig": 85.7, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": "6 *1'/r2" }, { "Date": "2024-11-10", "Shoes": 46, "Type": "AERO1", "Km": 5.56, "Duree": "00:35:05", "Weig": 85.2, "FCM": 132.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-11-10", "Shoes": 46, "Type": "AERO1", "Km": 10.31, "Duree": "01:04:35", "Weig": 85.2, "FCM": 141.0, "FCR": 54.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-11-16", "Shoes": 46, "Type": "AERO1", "Km": 10.0, "Duree": "01:00:14", "Weig": 87.0, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-11-22", "Shoes": 45, "Type": "AERO1", "Km": 6.58, "Duree": "00:45:00", "Weig": 87.0, "FCM": 135.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-11-24", "Shoes": 45, "Type": "AERO1", "Km": 11.13, "Duree": "01:15:00", "Weig": 87.0, "FCM": 128.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-11-26", "Shoes": 45, "Type": "AERO1", "Km": 10.2, "Duree": "01:02:00", "Weig": 86.5, "FCM": 150.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-11-30", "Shoes": 46, "Type": "AERO1", "Km": 10.11, "Duree": "01:03:00", "Weig": 85.7, "FCM": 137.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-12-04", "Shoes": 46, "Type": "AERO1", "Km": 8.11, "Duree": "00:50:00", "Weig": 86.0, "FCM": 147.0, "FCR": 55.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-12-07", "Shoes": 46, "Type": "AERO1", "Km": 10.08, "Duree": "01:00:00", "Weig": 86.5, "FCM": 142.0, "FCR": 58.0, "FCR2": null, "Commentaire": "1h Endurance dont 6*25/25" }, { "Date": "2024-12-08", "Shoes": 44, "Type": "AERO1", "Km": 13.1, "Duree": "01:18:00", "Weig": 86.4, "FCM": 147.0, "FCR": 58.0, "FCR2": null, "Commentaire": "1h10 entre 6:30/6:50 (127135bpm)" }, { "Date": "2024-12-11", "Shoes": 44, "Type": "AERO1", "Km": 10.05, "Duree": "01:02:00", "Weig": 86.5, "FCM": 145.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h EF" }, { "Date": "2024-12-12", "Shoes": 45, "Type": "AERO1", "Km": 3.7, "Duree": "00:38:00", "Weig": 86.5, "FCM": 105.0, "FCR": 55.0, "FCR2": null, "Commentaire": "Recup marche" }, { "Date": "2024-12-14", "Shoes": 44, "Type": "AERO1", "Km": 11.6, "Duree": "01:10:00", "Weig": 86.7, "FCM": 141.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h10 entre 6:30/6:50 (127135bpm)" }, { "Date": "2024-12-15", "Shoes": 45, "Type": "AERO1", "Km": 15.02, "Duree": "01:32:00", "Weig": 85.9, "FCM": 142.0, "FCR": 55.0, "FCR2": null, "Commentaire": "1h30 SL" }, { "Date": "2024-12-17", "Shoes": 46, "Type": "AERO1", "Km": 10.09, "Duree": "01:03:00", "Weig": 86.0, "FCM": 142.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-12-22", "Shoes": 46, "Type": "AERO1", "Km": 14.05, "Duree": "01:25:00", "Weig": 87.5, "FCM": 136.0, "FCR": 50.0, "FCR2": null, "Commentaire": null }, { "Date": "2024-12-24", "Shoes": 46, "Type": "AERO1", "Km": 11.09, "Duree": "01:09:00", "Weig": 85.9, "FCM": 142.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2024-12-26", "Shoes": 46, "Type": "AERO1", "Km": 9.2, "Duree": "01:00:30", "Weig": 86.5, "FCM": 134.0, "FCR": 47.0, "FCR2": null, "Commentaire": "Cotes 8*200" }, { "Date": "2024-12-27", "Shoes": 46, "Type": "AERO1", "Km": 10.01, "Duree": "01:00:30", "Weig": 86.0, "FCM": 140.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 70% de la VMA" }, { "Date": "2024-12-29", "Shoes": 44, "Type": "AERO1", "Km": 10.19, "Duree": "01:07:00", "Weig": 85.7, "FCM": 143.0, "FCR": 47.0, "FCR2": null, "Commentaire": "4 *4 mn a 4,47mn/km" }, { "Date": "2024-12-31", "Shoes": 44, "Type": "AERO1", "Km": 16.12, "Duree": "01:31:00", "Weig": 85.2, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h 30' end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-01-01", "Shoes": 46, "Type": "AERO1", "Km": 10.57, "Duree": "01:02:30", "Weig": 86.2, "FCM": 139.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 70% de la VMA (75% FCM)" }, { "Date": "2025-01-03", "Shoes": 44, "Type": "VMA", "Km": 9.94, "Duree": "01:03:51", "Weig": 85.7, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "10 X 400m - récupération 1' 95% de la VMA (1:45)" }, { "Date": "2025-01-04", "Shoes": 44, "Type": "SPE 42", "Km": 11.13, "Duree": "01:02:21", "Weig": 84.8, "FCM": 149.0, "FCR": 47.0, "FCR2": null, "Commentaire": "2 x 2000m -1 x 1000 récupération 2' 90 de la VMA," }, { "Date": "2025-01-05", "Shoes": 47, "Type": "AERO3", "Km": 17.11, "Duree": "01:42:00", "Weig": 84.4, "FCM": 147.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1h 45' en end 65% de la VMA" }, { "Date": "2025-01-07", "Shoes": 47, "Type": "AERO1", "Km": 9.5, "Duree": "01:00:00", "Weig": 84.9, "FCM": 141.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-01-09", "Shoes": 47, "Type": "VMA", "Km": 10.05, "Duree": "01:01:00", "Weig": 84.4, "FCM": 151.0, "FCR": 50.0, "FCR2": null, "Commentaire": "10 x 500 - récupération 1' - Entre les séries 2' 95% de la VMA," }, { "Date": "2025-01-12", "Shoes": 47, "Type": "AERO1", "Km": 18.09, "Duree": "01:47:00", "Weig": 85.5, "FCM": 146.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1h45' end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-01-14", "Shoes": 47, "Type": "AERO1", "Km": 11.23, "Duree": "01:10:00", "Weig": 84.1, "FCM": 145.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-01-15", "Shoes": 47, "Type": "AERO1", "Km": 10.01, "Duree": "01:02:00", "Weig": 83.4, "FCM": 142.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 70% de la VMA" }, { "Date": "2025-01-18", "Shoes": 47, "Type": "SPE 42", "Km": 11.65, "Duree": "01:06:07", "Weig": 84.4, "FCM": 146.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1000m - 2000m - 3000m - récupération 2' 90 de la VMA," }, { "Date": "2025-01-19", "Shoes": 47, "Type": "AERO1", "Km": 19.04, "Duree": "01:52:30", "Weig": 84.1, "FCM": 151.0, "FCR": 46.0, "FCR2": null, "Commentaire": "1h45' end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-01-21", "Shoes": 47, "Type": "AERO1", "Km": 10.56, "Duree": "01:04:00", "Weig": 84.8, "FCM": 145.0, "FCR": 47.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-01-22", "Shoes": 47, "Type": "AERO1", "Km": 10.69, "Duree": "01:05:00", "Weig": 84.4, "FCM": 144.0, "FCR": 46.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 70% de la VMA" }, { "Date": "2025-01-23", "Shoes": 44, "Type": "VMA", "Km": 10.51, "Duree": "01:02:00", "Weig": 84.2, "FCM": 151.0, "FCR": 46.0, "FCR2": null, "Commentaire": "12 x 500 - récupération 1' - Entre les séries 2' 95% de la VMA," }, { "Date": "2025-01-25", "Shoes": 47, "Type": "SPE 42", "Km": 12.03, "Duree": "01:10:00", "Weig": 83.7, "FCM": 144.0, "FCR": 46.0, "FCR2": null, "Commentaire": "6 x 1000 m - récupération 2' 90 de la VMA," }, { "Date": "2025-01-26", "Shoes": 47, "Type": "AERO3", "Km": 22.24, "Duree": "02:03:06", "Weig": 83.4, "FCM": 150.0, "FCR": 46.0, "FCR2": null, "Commentaire": "échauffement 4:20 + Semi BB à 5:30" }, { "Date": "2025-01-28", "Shoes": 47, "Type": "AERO1", "Km": 9.74, "Duree": "01:00:00", "Weig": 83.7, "FCM": null, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-01-29", "Shoes": 44, "Type": "AERO1", "Km": 11.0, "Duree": "01:05:30", "Weig": 83.4, "FCM": 142.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-01-31", "Shoes": 44, "Type": "AERO1", "Km": 11.07, "Duree": "01:08:00", "Weig": 83.4, "FCM": 143.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-02-01", "Shoes": 47, "Type": "AERO1", "Km": 11.07, "Duree": "01:08:00", "Weig": null, "FCM": 134.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-02-02", "Shoes": 47, "Type": "AERO3", "Km": 15.2, "Duree": "01:32:20", "Weig": null, "FCM": 136.0, "FCR": 45.0, "FCR2": null, "Commentaire": "1h45' end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-02-05", "Shoes": 47, "Type": "AERO1", "Km": 11.0, "Duree": "01:09:00", "Weig": 84.7, "FCM": 141.0, "FCR": 51.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-02-06", "Shoes": 47, "Type": "VMA", "Km": 10.02, "Duree": "01:00:00", "Weig": 83.7, "FCM": 149.0, "FCR": 47.0, "FCR2": null, "Commentaire": "10 x 500 - récupération 1' - Entre les séries 2' 100% de la VMA," }, { "Date": "2025-02-08", "Shoes": 48, "Type": "SPE 42", "Km": 12.52, "Duree": "01:12:00", "Weig": 82.8, "FCM": 139.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1000m - 3 X 2000m récupération 2' 80% de la vma" }, { "Date": "2025-02-09", "Shoes": 48, "Type": "AERO3", "Km": 23.57, "Duree": "02:15:00", "Weig": 83.1, "FCM": 136.0, "FCR": 48.0, "FCR2": null, "Commentaire": "2 h15' en end Variations d'allure" }, { "Date": "2025-02-11", "Shoes": 47, "Type": "AERO1", "Km": 10.01, "Duree": "01:01:00", "Weig": 83.7, "FCM": 142.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-02-13", "Shoes": 47, "Type": "AERO1", "Km": 11.0, "Duree": "01:08:00", "Weig": 83.7, "FCM": 146.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-02-15", "Shoes": 48, "Type": "SPE 42", "Km": 13.55, "Duree": "01:15:30", "Weig": 83.7, "FCM": 147.0, "FCR": 51.0, "FCR2": null, "Commentaire": "3 x 3000m - récupération 2' 80% de la vma" }, { "Date": "2025-02-16", "Shoes": 47, "Type": "AERO3", "Km": 21.4, "Duree": "02:03:00", "Weig": 82.9, "FCM": 143.0, "FCR": 49.0, "FCR2": null, "Commentaire": "2h30' en end Variations d'allure" }, { "Date": "2025-02-18", "Shoes": 47, "Type": "AERO1", "Km": 11.06, "Duree": "01:06:00", "Weig": 82.7, "FCM": 142.0, "FCR": 48.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-02-19", "Shoes": 47, "Type": "AERO1", "Km": 10.18, "Duree": "01:00:00", "Weig": null, "FCM": 147.0, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-02-20", "Shoes": 47, "Type": "SPE 42", "Km": 11.6, "Duree": "01:06:00", "Weig": null, "FCM": 142.0, "FCR": null, "FCR2": null, "Commentaire": "1000m - 2000m -3000m - récupération 2' 80% de la vma" }, { "Date": "2025-02-24", "Shoes": 47, "Type": "AERO1", "Km": 12.56, "Duree": "01:07:00", "Weig": null, "FCM": 132.0, "FCR": null, "FCR2": null, "Commentaire": "1h15 en end Variations d'allure -" }, { "Date": "2025-02-25", "Shoes": 47, "Type": "AERO1", "Km": 7.18, "Duree": "00:44:00", "Weig": null, "FCM": 126.0, "FCR": null, "FCR2": null, "Commentaire": "45' en end 65% de la VMA 11" }, { "Date": "2025-02-27", "Shoes": 47, "Type": "AERO1", "Km": 7.32, "Duree": "00:46:00", "Weig": null, "FCM": 128.0, "FCR": null, "FCR2": null, "Commentaire": "45' en end 65% de la VMA" }, { "Date": "2025-03-01", "Shoes": 47, "Type": "AERO1", "Km": 3.98, "Duree": "00:24:00", "Weig": null, "FCM": 123.0, "FCR": null, "FCR2": null, "Commentaire": "20 END- 4' actif - 20'END 65% de la VMA" }, { "Date": "2025-03-02", "Shoes": 47, "Type": "42K", "Km": 43.0, "Duree": "04:12:41", "Weig": null, "FCM": 150.0, "FCR": 47.0, "FCR2": null, "Commentaire": "marathon Tokyo" }, { "Date": "2025-03-07", "Shoes": 47, "Type": "AERO1", "Km": 10.3, "Duree": "01:00:03", "Weig": null, "FCM": 140.0, "FCR": 48.0, "FCR2": null, "Commentaire": "Reprise" }, { "Date": "2025-03-09", "Shoes": 46, "Type": "AERO1", "Km": 13.02, "Duree": "01:21:03", "Weig": 81.2, "FCM": 142.0, "FCR": 46.0, "FCR2": null, "Commentaire": "SL" }, { "Date": "2025-03-12", "Shoes": 46, "Type": "AERO1", "Km": 10.1, "Duree": "01:03:30", "Weig": 80.7, "FCM": 120.0, "FCR": 46.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-03-14", "Shoes": 47, "Type": "VMA", "Km": 9.56, "Duree": "00:55:00", "Weig": 80.7, "FCM": 155.0, "FCR": 53.0, "FCR2": null, "Commentaire": "9*40'´/3'" }, { "Date": "2025-03-15", "Shoes": 47, "Type": "AERO1", "Km": 10.3, "Duree": "01:02:00", "Weig": null, "FCM": 138.0, "FCR": 50.0, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-03-16", "Shoes": 47, "Type": "AERO3", "Km": 18.2, "Duree": "01:47:00", "Weig": null, "FCM": 143.0, "FCR": null, "FCR2": null, "Commentaire": "2h en end Variations d'allure" }, { "Date": "2025-03-18", "Shoes": 47, "Type": "AERO1", "Km": 11.21, "Duree": "01:07:00", "Weig": 80.2, "FCM": 147.0, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-03-19", "Shoes": 46, "Type": "AERO1", "Km": 9.5, "Duree": "01:00:00", "Weig": 80.2, "FCM": 143.0, "FCR": null, "FCR2": null, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-03-23", "Shoes": 47, "Type": "AERO1", "Km": 17.03, "Duree": "01:45:00", "Weig": null, "FCM": 133.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-03-29", "Shoes": 47, "Type": "AERO1", "Km": 11.01, "Duree": "01:03:00", "Weig": null, "FCM": 143.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-03-30", "Shoes": 47, "Type": "AERO1", "Km": 15.46, "Duree": "01:30:00", "Weig": null, "FCM": 136.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-04-02", "Shoes": 46, "Type": "AERO1", "Km": 12.34, "Duree": "01:18:00", "Weig": null, "FCM": 145.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-04-16", "Shoes": 46, "Type": "AERO1", "Km": 10.3, "Duree": "01:04:00", "Weig": null, "FCM": 143.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-04-20", "Shoes": 47, "Type": "AERO1", "Km": 7.29, "Duree": "00:42:34", "Weig": null, "FCM": 138.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-04-20", "Shoes": 47, "Type": "AERO1", "Km": 4.88, "Duree": "00:30:00", "Weig": null, "FCM": 130.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-04-21", "Shoes": 47, "Type": "AERO2", "Km": 10.5, "Duree": "01:00:00", "Weig": null, "FCM": 147.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-04-23", "Shoes": 46, "Type": "AERO1", "Km": 10.08, "Duree": "01:03:00", "Weig": null, "FCM": 147.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-04-26", "Shoes": 44, "Type": "SPE 10", "Km": 8.2, "Duree": "00:50:00", "Weig": null, "FCM": 138.0, "FCR": null, "FCR2": null, "Commentaire": "8*1/1 a 4:20" }, { "Date": "2025-04-27", "Shoes": 47, "Type": "VMA", "Km": 6.91, "Duree": "00:45:07", "Weig": null, "FCM": 145.0, "FCR": null, "FCR2": null, "Commentaire": "2*5*30/30 @3:30" }, { "Date": "2025-04-27", "Shoes": 47, "Type": "AERO1", "Km": 9.5, "Duree": "01:00:00", "Weig": null, "FCM": 145.0, "FCR": null, "FCR2": null, "Commentaire": "SLA" }, { "Date": "2025-04-30", "Shoes": 46, "Type": "AERO1", "Km": 10.27, "Duree": "01:04:00", "Weig": null, "FCM": 146.0, "FCR": null, "FCR2": null, "Commentaire": "EA" }, { "Date": "2025-05-01", "Shoes": 47, "Type": "SPE 10", "Km": 9.53, "Duree": "00:58:30", "Weig": null, "FCM": 138.0, "FCR": null, "FCR2": null, "Commentaire": "Seuil 30" }, { "Date": "2025-05-03", "Shoes": 44, "Type": "AERO1", "Km": 10.19, "Duree": "01:00:00", "Weig": null, "FCM": 142.0, "FCR": null, "FCR2": null, "Commentaire": "1h dont 6 * 15/45" }, { "Date": "2025-05-04", "Shoes": 47, "Type": "AERO1", "Km": 13.5, "Duree": "01:15:00", "Weig": null, "FCM": 138.0, "FCR": null, "FCR2": null, "Commentaire": "SL" }, { "Date": "2025-05-08", "Shoes": 44, "Type": "VMA", "Km": 10.24, "Duree": "01:00:00", "Weig": null, "FCM": 141.0, "FCR": null, "FCR2": null, "Commentaire": "5*2/r1:30 @ 4:26" }, { "Date": "2025-05-09", "Shoes": 46, "Type": "AERO1", "Km": 12.06, "Duree": "01:12:00", "Weig": null, "FCM": 146.0, "FCR": null, "FCR2": null, "Commentaire": "EA" }, { "Date": "2025-05-10", "Shoes": 47, "Type": null, "Km": 10.17, "Duree": "01:00:00", "Weig": null, "FCM": 142.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-05-17", "Shoes": 47, "Type": "AERO1", "Km": 10.33, "Duree": "01:00:00", "Weig": null, "FCM": 136.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-05-18", "Shoes": 47, "Type": "AERO1", "Km": 15.0, "Duree": "01:25:16", "Weig": null, "FCM": 143.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-05-20", "Shoes": 44, "Type": "AERO1", "Km": 8.54, "Duree": "00:50:00", "Weig": null, "FCM": 145.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-05-25", "Shoes": 47, "Type": "AERO1", "Km": 15.03, "Duree": "01:27:00", "Weig": null, "FCM": 140.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-06-01", "Shoes": 47, "Type": "AERO1", "Km": 12.84, "Duree": "01:15:00", "Weig": 84.5, "FCM": 138.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-06-04", "Shoes": 47, "Type": "AERO1", "Km": 10.09, "Duree": "01:01:00", "Weig": null, "FCM": 146.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-06-07", "Shoes": 47, "Type": "AERO1", "Km": 10.4, "Duree": "01:00:00", "Weig": 83.8, "FCM": 142.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-06-08", "Shoes": 44, "Type": "AERO1", "Km": 14.0, "Duree": "01:21:00", "Weig": null, "FCM": 143.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-06-09", "Shoes": 44, "Type": "AERO1", "Km": 8.5, "Duree": "00:50:00", "Weig": null, "FCM": 146.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-06-14", "Shoes": 44, "Type": "AERO1", "Km": 10.07, "Duree": "01:00:00", "Weig": null, "FCM": 136.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-06-15", "Shoes": 44, "Type": "AERO1", "Km": 13.38, "Duree": "01:15:00", "Weig": null, "FCM": 138.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-06-21", "Shoes": 44, "Type": "AERO1", "Km": 8.26, "Duree": "00:50:00", "Weig": null, "FCM": 142.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-06-24", "Shoes": 44, "Type": "AERO1", "Km": 10.09, "Duree": "01:00:00", "Weig": null, "FCM": 134.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-07-09", "Shoes": 44, "Type": "AERO1", "Km": 8.05, "Duree": "00:51:00", "Weig": null, "FCM": 148.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-07-12", "Shoes": 44, "Type": "VMA", "Km": 10.14, "Duree": "01:00:00", "Weig": null, "FCM": 141.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-07-13", "Shoes": 44, "Type": "AERO1", "Km": 13.05, "Duree": "01:18:00", "Weig": null, "FCM": 137.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-08-01", "Shoes": 44, "Type": "AERO1", "Km": 7.15, "Duree": "00:50:15", "Weig": null, "FCM": 141.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-08-06", "Shoes": 44, "Type": "AERO1", "Km": 7.0, "Duree": "00:45:14", "Weig": null, "FCM": 137.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-08-10", "Shoes": 44, "Type": "AERO1", "Km": 6.06, "Duree": "00:39:00", "Weig": null, "FCM": 133.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-08-17", "Shoes": 44, "Type": "VMA", "Km": 7.65, "Duree": "00:44:01", "Weig": null, "FCM": 141.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-08-20", "Shoes": 44, "Type": "AERO1", "Km": 8.32, "Duree": "00:52:00", "Weig": null, "FCM": 138.0, "FCR": null, "FCR2": null, "Commentaire": null }, { "Date": "2025-08-26", "Shoes": 44, "Type": "AERO1", "Km": 9.15, "Duree": "01:00:00", "Weig": null, "FCM": 147.0, "FCR": 48.0, "FCR2": 176.0, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-08-30", "Shoes": 45, "Type": "SPE 42", "Km": 10.14, "Duree": "01:00:00", "Weig": null, "FCM": 143.0, "FCR": 45.0, "FCR2": 177.0, "Commentaire": "10 X 400- 1'39\" RECUP 1' TROTTE" }, { "Date": "2025-08-31", "Shoes": 47, "Type": "AERO1", "Km": 15.37, "Duree": "01:30:00", "Weig": 83.1, "FCM": 149.0, "FCR": 47.0, "FCR2": 177.0, "Commentaire": "1H15' END entre 65% et 80 % de la VMA - dont 20' actif a 5:20" }, { "Date": "2025-09-02", "Shoes": 47, "Type": "AERO1", "Km": 8.13, "Duree": "00:55:00", "Weig": 82.9, "FCM": 144.0, "FCR": 48.0, "FCR2": 177.0, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA (6:30)" }, { "Date": "2025-09-05", "Shoes": 49, "Type": "AERO1", "Km": 10.03, "Duree": "01:01:00", "Weig": null, "FCM": 145.0, "FCR": 48.0, "FCR2": 177.0, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 70% de la VMA" }, { "Date": "2025-09-06", "Shoes": 49, "Type": "SPE 42", "Km": 12.75, "Duree": "01:11:50", "Weig": 83.5, "FCM": 125.0, "FCR": 48.0, "FCR2": 177.0, "Commentaire": "2 x 2000m -1 x 1000 récupération 2' 90 de la VMA," }, { "Date": "2025-09-07", "Shoes": 49, "Type": "AERO3", "Km": 17.6, "Duree": "01:45:00", "Weig": null, "FCM": 141.0, "FCR": 50.0, "FCR2": 177.0, "Commentaire": "1h 45' en end 65% de la VMA" }, { "Date": "2025-09-09", "Shoes": 49, "Type": "AERO1", "Km": 10.1, "Duree": "01:04:00", "Weig": 83.1, "FCM": 137.0, "FCR": 53.0, "FCR2": 176.0, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-09-11", "Shoes": 49, "Type": "VMA", "Km": 11.07, "Duree": "01:10:00", "Weig": null, "FCM": 146.0, "FCR": 53.0, "FCR2": 177.0, "Commentaire": "10 x 500 - récupération 1' - Entre les séries 2' 95% de la VMA," }, { "Date": "2025-09-13", "Shoes": 0, "Type": "AERO1", "Km": 12.06, "Duree": "02:27:00", "Weig": null, "FCM": 99.0, "FCR": 55.0, "FCR2": 177.0, "Commentaire": "1h45' end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-09-16", "Shoes": 49, "Type": "AERO1", "Km": 10.07, "Duree": "01:01:00", "Weig": 83.1, "FCM": 141.0, "FCR": 52.0, "FCR2": 177.0, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-09-17", "Shoes": 49, "Type": "SPE 42", "Km": 12.01, "Duree": "01:10:02", "Weig": 83.1, "FCM": 151.0, "FCR": 48.0, "FCR2": 176.0, "Commentaire": "6 x 1000 m - récupération 2' 90 de la VMA," }, { "Date": "2025-09-20", "Shoes": 49, "Type": "AERO1", "Km": 8.07, "Duree": "00:50:00", "Weig": 85.0, "FCM": 137.0, "FCR": 53.0, "FCR2": 176.0, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 70% de la VMA" }, { "Date": "2025-09-23", "Shoes": 49, "Type": "AERO1", "Km": 15.4, "Duree": "01:30:00", "Weig": 84.0, "FCM": 144.0, "FCR": 46.0, "FCR2": 176.0, "Commentaire": "1h30'end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-09-26", "Shoes": 49, "Type": "AERO1", "Km": 10.05, "Duree": "01:01:30", "Weig": 84.0, "FCM": 144.0, "FCR": 48.0, "FCR2": 176.0, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-09-27", "Shoes": 49, "Type": "AERO1", "Km": 13.03, "Duree": "01:10:00", "Weig": null, "FCM": 146.0, "FCR": 48.0, "FCR2": 176.0, "Commentaire": "1000m - 2000m - 3000m - récupération 2' 90 de la VMA," }, { "Date": "2025-09-28", "Shoes": 49, "Type": "SPE 42", "Km": 18.05, "Duree": "01:47:00", "Weig": null, "FCM": 140.0, "FCR": 48.0, "FCR2": 176.0, "Commentaire": "1h45' end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-10-02", "Shoes": 49, "Type": "AERO1", "Km": 9.55, "Duree": "01:02:00", "Weig": null, "FCM": 134.0, "FCR": 48.0, "FCR2": 175.0, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-10-04", "Shoes": 49, "Type": "AERO1", "Km": 10.54, "Duree": "01:02:00", "Weig": null, "FCM": 143.0, "FCR": 48.0, "FCR2": 175.0, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-10-05", "Shoes": 48, "Type": "AERO3", "Km": 23.01, "Duree": "02:14:09", "Weig": null, "FCM": 143.0, "FCR": 48.0, "FCR2": 175.0, "Commentaire": "2h15' end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-10-09", "Shoes": 49, "Type": "AERO1", "Km": 9.3, "Duree": "01:02:00", "Weig": null, "FCM": 134.0, "FCR": 48.0, "FCR2": 175.0, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-10-11", "Shoes": 49, "Type": "AERO1", "Km": 10.08, "Duree": "00:58:00", "Weig": null, "FCM": 136.0, "FCR": 48.0, "FCR2": 175.0, "Commentaire": "51' don 9*10'' a @3,35" }, { "Date": "2025-10-12", "Shoes": 48, "Type": "20K", "Km": 20.06, "Duree": "01:46:52", "Weig": null, "FCM": 151.0, "FCR": 48.0, "FCR2": 174.0, "Commentaire": "20KM de Paris" }, { "Date": "2025-10-16", "Shoes": 49, "Type": "AERO1", "Km": 10.07, "Duree": "01:05:00", "Weig": null, "FCM": 136.0, "FCR": 48.0, "FCR2": 175.0, "Commentaire": "1 heure end- 20' abdo-gainage-étirements 65% de la VMA" }, { "Date": "2025-10-18", "Shoes": 49, "Type": "AERO1", "Km": 10.12, "Duree": "01:00:00", "Weig": null, "FCM": 137.0, "FCR": 48.0, "FCR2": 176.0, "Commentaire": "3*3*15''@3:45 R3" }, { "Date": "2025-10-25", "Shoes": 49, "Type": "AERO1", "Km": 5.53, "Duree": "00:32:00", "Weig": null, "FCM": 141.0, "FCR": 53.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-10-26", "Shoes": 49, "Type": "AERO1", "Km": 11.01, "Duree": "01:07:00", "Weig": null, "FCM": 140.0, "FCR": 48.0, "FCR2": 178.0, "Commentaire": "SL" }, { "Date": "2025-10-30", "Shoes": 49, "Type": "SPE20", "Km": 9.13, "Duree": "00:54:00", "Weig": null, "FCM": 152.0, "FCR": 53.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-11-01", "Shoes": 49, "Type": "AERO1", "Km": 6.08, "Duree": "00:37:00", "Weig": null, "FCM": 130.0, "FCR": 53.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-11-09", "Shoes": 49, "Type": "AERO1", "Km": 12.07, "Duree": "01:10:00", "Weig": null, "FCM": 140.0, "FCR": 53.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-11-11", "Shoes": 49, "Type": "AERO1", "Km": 8.26, "Duree": "00:50:00", "Weig": 85.5, "FCM": 148.0, "FCR": 53.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-11-16", "Shoes": 49, "Type": "AERO1", "Km": 11.02, "Duree": "01:08:00", "Weig": null, "FCM": 141.0, "FCR": 53.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-11-23", "Shoes": 49, "Type": "AERO1", "Km": 14.03, "Duree": "01:23:00", "Weig": null, "FCM": 146.0, "FCR": 53.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-11-30", "Shoes": 50, "Type": "CROSS", "Km": 10.0, "Duree": "00:58:38", "Weig": null, "FCM": 153.0, "FCR": null, "FCR2": null, "Commentaire": "Cross du Figaro 10K" }, { "Date": "2025-12-06", "Shoes": 49, "Type": "AERO1", "Km": 10.02, "Duree": "01:00:00", "Weig": null, "FCM": 142.0, "FCR": 53.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-12-07", "Shoes": 49, "Type": "AERO1", "Km": 7.53, "Duree": "00:44:00", "Weig": null, "FCM": 146.0, "FCR": 53.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-12-07", "Shoes": 49, "Type": "AERO1", "Km": 7.09, "Duree": "00:42:00", "Weig": null, "FCM": 140.0, "FCR": 53.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-12-14", "Shoes": 49, "Type": "AERO1", "Km": 10.46, "Duree": "01:00:00", "Weig": 88.0, "FCM": 144.0, "FCR": 53.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-12-16", "Shoes": 47, "Type": "AERO1", "Km": 4.01, "Duree": "00:25:00", "Weig": null, "FCM": 149.0, "FCR": 52.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-12-16", "Shoes": 49, "Type": "AERO1", "Km": 3.8, "Duree": "00:25:00", "Weig": null, "FCM": 144.0, "FCR": 52.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-12-21", "Shoes": 49, "Type": "AERO1", "Km": 6.87, "Duree": "00:42:00", "Weig": null, "FCM": 146.0, "FCR": 52.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-12-21", "Shoes": 49, "Type": "AERO1", "Km": 8.48, "Duree": "00:50:00", "Weig": null, "FCM": 143.0, "FCR": 52.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-12-24", "Shoes": 49, "Type": "VMA", "Km": 10.21, "Duree": "01:00:00", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-12-25", "Shoes": 49, "Type": "SPE10", "Km": 8.02, "Duree": "00:47:30", "Weig": null, "FCM": 137.0, "FCR": 54.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-12-27", "Shoes": 49, "Type": "VMA", "Km": 8.3, "Duree": "00:50:01", "Weig": 87.9, "FCM": 138.0, "FCR": 54.0, "FCR2": 181.0, "Commentaire": null }, { "Date": "2025-12-28", "Shoes": 49, "Type": "AERO1", "Km": 15.04, "Duree": "01:28:00", "Weig": 87.4, "FCM": 145.0, "FCR": 45.0, "FCR2": 179.0, "Commentaire": null }, { "Date": "2025-12-30", "Shoes": 49, "Type": "AERO1", "Km": 8.2, "Duree": "00:50:00", "Weig": null, "FCM": 137.0, "FCR": 45.0, "FCR2": 179.0, "Commentaire": null }, { "Date": "2026-01-01", "Shoes": 49, "Type": "VMA", "Km": 9.06, "Duree": "00:54:00", "Weig": 87.0, "FCM": 138.0, "FCR": 50.0, "FCR2": 179.0, "Commentaire": "Cotes 8*25''/r 1'" }, { "Date": "2026-01-02", "Shoes": 49, "Type": "SPE10", "Km": 11.78, "Duree": "01:09:00", "Weig": 86.5, "FCM": 146.0, "FCR": 50.0, "FCR2": 179.0, "Commentaire": "2*2kM@4:55 + 4*1'/1'@3:45" }, { "Date": "2026-01-03", "Shoes": 50, "Type": "AERO1", "Km": 11.03, "Duree": "01:09:13", "Weig": 86.0, "FCM": 138.0, "FCR": 52.0, "FCR2": 179.0, "Commentaire": "Endurance 1h - end" }, { "Date": "2026-01-04", "Shoes": 47, "Type": "AERO1", "Km": 13.1, "Duree": "01:09:00", "Weig": 86.2, "FCM": 141.0, "FCR": 52.0, "FCR2": 179.0, "Commentaire": "Sortie Longue 1h10" }, { "Date": "2026-01-07", "Shoes": 50, "Type": "AERO1", "Km": 9.55, "Duree": "01:00:00", "Weig": 87.8, "FCM": 146.0, "FCR": 52.0, "FCR2": 179.0, "Commentaire": "EF : dur dur Neige/Verglas" }, { "Date": "2026-01-08", "Shoes": 49, "Type": "VMA", "Km": 7.61, "Duree": "00:45:00", "Weig": 87.2, "FCM": 147.0, "FCR": 43.0, "FCR2": 179.0, "Commentaire": "2*1' a 3:40 + 4*2' a 4:35" }, { "Date": "2026-01-10", "Shoes": 49, "Type": "SPE42", "Km": 11.61, "Duree": "01:08:00", "Weig": 86.5, "FCM": 143.0, "FCR": 45.0, "FCR2": 179.0, "Commentaire": "25'+4*(2'VMA/3' seuil/r2)" }, { "Date": "2026-01-11", "Shoes": 49, "Type": "AERO3", "Km": 15.37, "Duree": "01:30:00", "Weig": 87.0, "FCM": 139.0, "FCR": 55.0, "FCR2": 178.0, "Commentaire": "SL dont 40' actif (All cible 8'/Seuile 2'/r2)*3" }, { "Date": "2026-01-17", "Shoes": 49, "Type": "AERO1", "Km": 7.12, "Duree": "00:42:00", "Weig": 87.0, "FCM": 139.0, "FCR": 55.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-01-17", "Shoes": 49, "Type": "AERO1", "Km": 6.0, "Duree": "00:35:08", "Weig": 87.0, "FCM": 143.0, "FCR": 55.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-01-18", "Shoes": 49, "Type": "AERO3", "Km": 15.03, "Duree": "01:32:00", "Weig": 86.5, "FCM": 142.0, "FCR": 53.0, "FCR2": 178.0, "Commentaire": "SL" }, { "Date": "2026-01-20", "Shoes": 49, "Type": "AERO1", "Km": 8.0, "Duree": "00:49:00", "Weig": 85.7, "FCM": 145.0, "FCR": 53.0, "FCR2": 178.0, "Commentaire": "Paris 1/1 : EF" }, { "Date": "2026-01-21", "Shoes": 49, "Type": "SPE42", "Km": 9.05, "Duree": "00:48:00", "Weig": 85.4, "FCM": 148.0, "FCR": 53.0, "FCR2": 178.0, "Commentaire": "4 * 6' a 4:40" }, { "Date": "2026-01-23", "Shoes": 51, "Type": "AERO1", "Km": 8.05, "Duree": "00:48:00", "Weig": 85.5, "FCM": 144.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": "ef" }, { "Date": "2026-01-24", "Shoes": 51, "Type": "VMA", "Km": 9.14, "Duree": "00:54:00", "Weig": 85.1, "FCM": 140.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": "4*3' @4:30" }, { "Date": "2026-01-25", "Shoes": 51, "Type": "AERO3", "Km": 14.25, "Duree": "01:23:00", "Weig": 85.1, "FCM": 144.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": "1h20 dont 25'@5:27" }, { "Date": "2026-01-27", "Shoes": 50, "Type": "AERO1", "Km": 9.56, "Duree": "01:00:00", "Weig": null, "FCM": 147.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": "EF en trail" }, { "Date": "2026-01-28", "Shoes": 49, "Type": "VMA", "Km": 10.5, "Duree": "01:02:00", "Weig": 85.0, "FCM": 148.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": "5 * (2'@4:30'/2@4:50'/2'@5:0/r2)" }, { "Date": "2026-01-30", "Shoes": 49, "Type": "AERO1", "Km": 7.25, "Duree": "00:45:00", "Weig": 85.5, "FCM": 133.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-01-31", "Shoes": 48, "Type": "SPE42", "Km": 10.19, "Duree": "01:00:00", "Weig": 85.5, "FCM": 137.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": "2*(4'@4:30:r2)" }, { "Date": "2026-02-01", "Shoes": 51, "Type": "AERO1", "Km": 16.08, "Duree": "01:35:00", "Weig": 85.3, "FCM": 139.0, "FCR": 47.0, "FCR2": 178.0, "Commentaire": "SL 1h30" }, { "Date": "2026-02-03", "Shoes": 51, "Type": "AERO1", "Km": 8.18, "Duree": "00:50:00", "Weig": null, "FCM": 132.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-02-07", "Shoes": 51, "Type": "SPE42", "Km": 12.6, "Duree": "01:10:00", "Weig": null, "FCM": 143.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-02-08", "Shoes": 51, "Type": "AERO2", "Km": 17.02, "Duree": "01:41:00", "Weig": null, "FCM": 145.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-02-11", "Shoes": 51, "Type": "AERO1", "Km": 6.01, "Duree": "00:35:00", "Weig": null, "FCM": 146.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-02-11", "Shoes": 51, "Type": "AERO1", "Km": 5.72, "Duree": "00:35:00", "Weig": null, "FCM": 137.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-02-12", "Shoes": 51, "Type": "SPE42", "Km": 7.63, "Duree": "00:46:00", "Weig": null, "FCM": 150.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-02-14", "Shoes": 51, "Type": "AERO1", "Km": 7.74, "Duree": "00:45:00", "Weig": null, "FCM": 139.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-02-14", "Shoes": 51, "Type": "AERO1", "Km": 6.82, "Duree": "00:40:00", "Weig": null, "FCM": 139.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-02-15", "Shoes": 51, "Type": "AERO1", "Km": 11.29, "Duree": "01:06:00", "Weig": null, "FCM": 135.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-02-22", "Shoes": 51, "Type": "AERO3", "Km": 20.02, "Duree": "01:58:00", "Weig": null, "FCM": 144.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-03-08", "Shoes": 51, "Type": "AERO1", "Km": 10.0, "Duree": "01:03:00", "Weig": null, "FCM": 136.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-03-15", "Shoes": 51, "Type": "AERO1", "Km": 11.0, "Duree": "01:05:00", "Weig": null, "FCM": 142.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-03-28", "Shoes": 51, "Type": "AERO1", "Km": 8.0, "Duree": "00:50:18", "Weig": null, "FCM": 142.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-04-04", "Shoes": 52, "Type": "AERO1", "Km": 7.35, "Duree": "00:45:00", "Weig": null, "FCM": 142.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-04-06", "Shoes": 52, "Type": "AERO1", "Km": 8.09, "Duree": "00:50:00", "Weig": null, "FCM": 142.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-04-12", "Shoes": 52, "Type": "AERO1", "Km": 13.2, "Duree": "01:20:00", "Weig": null, "FCM": 145.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-04-14", "Shoes": 52, "Type": "AERO1", "Km": 9.7, "Duree": "01:00:00", "Weig": null, "FCM": 145.0, "FCR": 55.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-04-22", "Shoes": 52, "Type": "AERO1", "Km": 7.17, "Duree": "00:45:00", "Weig": null, "FCM": 150.0, "FCR": 58.0, "FCR2": 177.0, "Commentaire": null }, { "Date": "2026-04-23", "Shoes": 52, "Type": "AERO1", "Km": 6.71, "Duree": "00:43:00", "Weig": null, "FCM": 146.0, "FCR": 55.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-04-25", "Shoes": 51, "Type": "AERO1", "Km": 10.07, "Duree": "01:00:00", "Weig": null, "FCM": 145.0, "FCR": 58.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-04-26", "Shoes": 51, "Type": "AERO1", "Km": 11.77, "Duree": "01:12:00", "Weig": null, "FCM": 139.0, "FCR": 52.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-05-01", "Shoes": 51, "Type": "AERO1", "Km": 10.04, "Duree": "01:01:00", "Weig": null, "FCM": 141.0, "FCR": 50.0, "FCR2": 178.0, "Commentaire": null }, { "Date": "2026-05-03", "Shoes": 51, "Type": "AERO1", "Km": 13.02, "Duree": "01:20:30", "Weig": null, "FCM": 135.0, "FCR": 45.0, "FCR2": 45.0, "Commentaire": null }, { "Date": "2026-05-08", "Shoes": 52, "Type": "AERO1", "Km": 10.57, "Duree": "1:11", "Weig": 87.0, "FCM": 145.0, "FCR": 45.0, "FCR2": 178.0, "Commentaire": "Saint Cloud avec Max" } ] }