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Stéphane Theophanides

Log

Date Distance Time Pace Comments Action
05/24/22 1,978m 10:00.0 2:31.6

[600cal.defis-rameur-J2] éch. type 4 avant descente du Rhin - 1978m

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05/19/22 8,606m 37:39.7 2:11.2

[Post42-J4][600cal.defis-rameur-J1] traversée du lac Léman - 8606m / 520 cal

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05/19/22 1,904m 10:00.0 2:37.5

[Post42-J4][600cal.defis-rameur-J1] éch. type 4 - 10' - 1904m

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05/06/22 4,660m 20:00.0 2:08.7

[Prep42-S9] row erg - PPG : routine full body rameur 10 x (2' / 1')

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05/06/22 1,972m 10:00.0 2:32.1

[Prep42-S9] row erg - échauffement type 2 avant PPG

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04/29/22 4,643m 20:00.0 2:09.2

[Prep42-S8] row erg - PPG : routine full body rameur 10 x (2' / 1')

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04/29/22 1,992m 10:00.0 2:30.6

[Prep42-S8] row erg - échauffement type 2 avant PPG

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04/20/22 4,433m 20:00.0 2:15.3

[Prep42-S7] row erg - PPG : routine full body rameur 10 x (2' / 1')

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04/20/22 1,970m 10:00.0 2:32.2

[Prep42-S7] row erg - échauffement type 2 avant PPG

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04/13/22 6,196m 30:00.0 2:25.2

Ech. type 1 + routine full body rameur, 10 x (2' cad 16 à 28 / 1' squats, planche, fentes, chaise, superman)

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04/06/22 5,435m 24:13.0 2:13.6

Ech. type 2 + routine full body rameur (squats, planche, burpees), cad 22-28-24-30-26-32.

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03/30/22 3,816m 17:09.6 2:14.9

E5 + 1/2 routine Full Body Rameur (squats, planche, burpees), cad 22-28-24-30-26-32

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03/25/22 5,391m 24:33.0 2:16.6

E2 + routine Full Body Rameur (squats, planche, burpees), cad 22-28-24-30-26-32

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03/24/22 9,619m 46:34.0 2:25.2

E1 + 4x1500m à 2:12,8 (6:38,5), r=2:30, FC136-150

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03/16/22 4,573m 20:30.6 2:14.5

[Prépa marathon S2] 10x300m en 1:13, r=50"

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03/16/22 4,124m 20:00.0 2:25.4

[Prépa marathon S2] éch. type 6 (20') avant 10x300m

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03/09/22 6,300m 30:00.8 2:22.9

10' de gammes complètes, 5' cad 18, 5' cad 20, 6*10 coups à fond, 5' cad 18.

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03/02/22 3,602m 16:00.0 2:13.2

Challenge rameur du mois #1: Défiez un Champion sur 16min
youtu.be/lG3t390bWow
…

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02/23/22 8,382m 40:00.5 2:23.1

Ech. /gammes variées 10' puis 30' : 8' cad 18-8' cad 20- 5' cad 22, RA cad 16 entre les blocs. FC121.

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02/19/22 8,716m 40:01.0 2:17.7

Rameur séance Aerobie#1 WL du 20/09/21 en replay

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