{"id":568,"date":"2021-04-24T18:58:30","date_gmt":"2021-04-24T16:58:30","guid":{"rendered":"https:\/\/webdho.fr\/petits-pas\/?page_id=568"},"modified":"2021-04-24T19:41:41","modified_gmt":"2021-04-24T17:41:41","slug":"i-did-it","status":"publish","type":"post","link":"https:\/\/webdho.fr\/petits-pas\/index.php\/2021\/04\/24\/i-did-it\/","title":{"rendered":"I did It !"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"568\" class=\"elementor elementor-568\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b46b585 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b46b585\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7440b8a\" data-id=\"7440b8a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d9efda3 elementor-widget elementor-widget-text-editor\" data-id=\"d9efda3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>Non, je n&rsquo;ai pas couru de 20 kilom\u00e8tres ! Mais 100 kilom\u00e8tres<\/h3>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-448dd34 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"448dd34\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4ec80f0\" data-id=\"4ec80f0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-447511d elementor-widget elementor-widget-text-editor\" data-id=\"447511d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Comme je l&rsquo;ai \u00e9crit dans un article la semaine derni\u00e8re (voir\u00a0<a style=\"background-color: #ffffff;\" href=\"https:\/\/webdho.fr\/petits-pas\/index.php\/2021\/04\/17\/les-defis-strava\/\">ici<\/a>), je m&rsquo;\u00e9tais inscrit au d\u00e9fi \u00ab\u00a0100km dans le mois\u00a0\u00bb propos\u00e9 par le site Strava.<br \/>C&rsquo;est la premi\u00e8re fois que je cours autant (un peu plus de 106 km en 12 heures). Je suis content de moi. J&rsquo;ai essentiellement fait des footings \u00e0 un rythme \u00ab\u00a0confortable\u00a0\u00bb, me permettant de bavarder avec mes partenaires de running.<br \/>Je sens que ce \u00ab\u00a0petit rythme\u00a0\u00bb me fait vraiment progresser. Je ne vois pas les minutes passer et je me surprends \u00e0 courir une heure ou plus sans m&rsquo;en rendre compte. Je crois que je vais continuer ainsi pour pr\u00e9parer un semi-marathon ou un 20 km : non, pas enquiller 100 bornes par mois, mais courir tranquillement pour travailler \u00ab\u00a0le foncier\u00a0\u00bb.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f9bb2ba elementor-widget elementor-widget-image\" data-id=\"f9bb2ba\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"680\" height=\"287\" src=\"https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2021\/04\/Strava100.jpeg\" class=\"attachment-large size-large wp-image-571\" alt=\"\" srcset=\"https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2021\/04\/Strava100.jpeg 1024w, https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2021\/04\/Strava100-300x127.jpeg 300w, https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2021\/04\/Strava100-768x324.jpeg 768w\" sizes=\"(max-width: 680px) 100vw, 680px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-881ecf2\" data-id=\"881ecf2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-638ec94 elementor-widget elementor-widget-html\" data-id=\"638ec94\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<iframe height='405' width='590' frameborder='0' allowtransparency='true' scrolling='no' src='https:\/\/www.strava.com\/activities\/5181967610\/embed\/59b83300f4ee0c38f5e7a8937d1ede5498141b1c'><\/iframe>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-425fea3 elementor-widget elementor-widget-text-editor\" data-id=\"425fea3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Parall\u00e8lement, je continue \u00e0 me documenter. Les sites internet et autres plans d&rsquo;entrainement ne manquent pas sur internet. Il semblerait que la recette soit un m\u00e9lange de footings plus ou moins longs, des sorties un peu plus rapides (\u00e0 la vitesse d&rsquo;un semi-marathon) et des s\u00e9ances de fractionn\u00e9s compos\u00e9es d&rsquo;acc\u00e9l\u00e9rations courtes et plus ou moins intenses.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c664446 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c664446\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bda2bd7\" data-id=\"bda2bd7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f41b1d1 elementor-widget elementor-widget-text-editor\" data-id=\"f41b1d1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>Le fractionn\u00e9 du jour<\/h3><p>Pour illustrer ce qu&rsquo;est une s\u00e9ance de fractionn\u00e9, voici celle de ce matin :<\/p><ul><li>une bonne vingtaine de minutes d&rsquo;\u00e9chauffement (footing)<\/li><li>8 fois 30 secondes d&rsquo;acc\u00e9l\u00e9ration \/ 30 secondes de r\u00e9cup\u00e9ration (au petit trot)<\/li><li>3 minutes de marche<\/li><li>De nouveau, 8 fois 30 secondes d&rsquo;acc\u00e9l\u00e9ration \/ 30 secondes de r\u00e9cup\u00e9ration<\/li><li>De nouveau, 3 minutes de marche<\/li><li>Une bonne quinzaine de minutes de footing<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-144963d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"144963d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-43b58bb\" data-id=\"43b58bb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f907b95 elementor-widget elementor-widget-text-editor\" data-id=\"f907b95\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>C&rsquo;est la fin des vacances !<\/h3>\n<p>Cela signifie que je vais avoir moins de temps pour mes temps libres. Je ne vais plus pouvoir sortir tous les deux jours avec des dur\u00e9es entre 45 minutes et 1h20. Il va falloir que je m&rsquo;organise autrement. Je vais essayer de courir 3 fois par semaine, en privil\u00e9giant le week-end pour des footings plus longs avec les copains.<br>Je ne me mets pas la pression. Tout cela reste un loisir. En plus, je crois que je ne participerai pas au semi-marathon de Barfleur. Plus j&rsquo;y r\u00e9fl\u00e9chis, plus je me dis qu&rsquo;une telle manifestation ne pourra probablement pas avoir lieu \u00e0 la fin du mois d&rsquo;ao\u00fbt. #Covid19 ! Pas grave ! J&rsquo;ai d\u00e9j\u00e0 coch\u00e9 une nouvelle date sur le calendrier.<\/p>\n<h4 style=\"text-align: center;\">Je crois que du 8 au 10 octobre, la petite famille va s&rsquo;offrir une week-end parisien !<\/h4>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6a695c7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6a695c7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c2fe6cc\" data-id=\"c2fe6cc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e549169 elementor-widget elementor-widget-image\" data-id=\"e549169\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"418\" height=\"186\" src=\"https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2021\/04\/20kmParis.png\" class=\"attachment-large size-large wp-image-593\" alt=\"\" srcset=\"https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2021\/04\/20kmParis.png 418w, https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2021\/04\/20kmParis-300x133.png 300w\" sizes=\"(max-width: 418px) 100vw, 418px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Non, je n&rsquo;ai pas couru de 20 kilom\u00e8tres ! Mais 100 kilom\u00e8tres Comme je l&rsquo;ai \u00e9crit dans un article la semaine derni\u00e8re (voir\u00a0ici), je m&rsquo;\u00e9tais inscrit au d\u00e9fi \u00ab\u00a0100km dans le mois\u00a0\u00bb propos\u00e9 par le site Strava.C&rsquo;est la premi\u00e8re fois [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":571,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-568","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running"],"jetpack_featured_media_url":"https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2021\/04\/Strava100.jpeg","_links":{"self":[{"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/posts\/568"}],"collection":[{"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/comments?post=568"}],"version-history":[{"count":37,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/posts\/568\/revisions"}],"predecessor-version":[{"id":611,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/posts\/568\/revisions\/611"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/media\/571"}],"wp:attachment":[{"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/media?parent=568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/categories?post=568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/tags?post=568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}