{"id":13263,"date":"2021-12-27T11:28:22","date_gmt":"2021-12-27T10:28:22","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=13263"},"modified":"2025-01-18T02:12:16","modified_gmt":"2025-01-18T01:12:16","slug":"record-semi-marathon-sous-1h35-pour-emilie","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/record-semi-marathon-sous-1h35-pour-emilie\/","title":{"rendered":"Et 8 minutes de gagn\u00e9es sur 21K pour \u00c9milie !"},"content":{"rendered":"<p>C&rsquo;est sans se l&rsquo;imaginer qu&rsquo;\u00c9milie a battu son record de 8 minutes, mais comment a-t-elle fait ? Elle nous raconte ici son parcours et de quelle mani\u00e8re elle s&rsquo;est pr\u00e9par\u00e9e pour le semi-marathon de Boulogne-Billancourt 2021 !<\/p>\n<h6><noscript><img class=\"aligncenter wp-image-13282\" title=\"Notre FREQUENCE Runneuse sur le semi-marathon de Boulogne-Billancourt\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09.png\" alt=\"Notre FREQUENCE Runneuse sur le semi-marathon de Boulogne-Billancourt\" width=\"283\" height=\"436\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09.png 968w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09-195x300.png 195w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09-664x1024.png 664w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09-768x1184.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09-900x1387.png 900w\" sizes=\"(max-width: 283px) 100vw, 283px\"><\/noscript><img class=\"aligncenter wp-image-13282 lazyload\" title=\"Notre FREQUENCE Runneuse sur le semi-marathon de Boulogne-Billancourt\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20283%20436%22%3E%3C%2Fsvg%3E\" alt=\"Notre FREQUENCE Runneuse sur le semi-marathon de Boulogne-Billancourt\" width=\"283\" height=\"436\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20283%20436%22%3E%3C%2Fsvg%3E 283w\" sizes=\"(max-width: 283px) 100vw, 283px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09.png 968w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09-195x300.png 195w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09-664x1024.png 664w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09-768x1184.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09-900x1387.png 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.26.09.png\"><\/h6>\n<h6 style=\"text-align: center;\"><span style=\"color: #333333;\">Notre FREQUENCE Runneuse sur le semi-marathon de Boulogne-Billancourt<\/span><br \/><!--more--><\/h6>\n<h3><span style=\"color: #4b90eb;\">1. Quel type de coureuse es-tu ?<\/span><\/h3>\n<p class=\"p1\">Je suis une <strong>coureuse r\u00e9guli\u00e8re<\/strong> depuis une <span style=\"color: #000000;\">quinzaine<\/span> d&rsquo;ann\u00e9es. <strong>J&rsquo;essaye de courir 3 \u00e0 4 fois par semaine<\/strong> sur des terrains vari\u00e9s (chemin, for\u00eat, piste )<\/p>\n<\/p>\n<hr>\n<blockquote>\n<h2 style=\"text-align: center;\"><span style=\"color: #000000;\">&nbsp;\u00bb La course \u00e0 pied est un sport qui ne demande pas une grande organisation \u00ab&nbsp;<\/span><\/h2>\n<\/blockquote>\n<hr>\n<h3>&nbsp;<\/h3>\n<h3><span style=\"color: #4b90eb;\">2. Quelle est la raison qui t&rsquo;a motiv\u00e9e \u00e0 courir ?<\/span><\/h3>\n<p class=\"p1\">Apr\u00e8s 15 ans de tennis, j&rsquo;ai commenc\u00e9 \u00e0 courir en arrivant \u00e0 Paris. <strong>La course \u00e0 pied est un sport qui ne demande pas une grande organisation<\/strong> : on part courir quand on veut, quand on peut et n&rsquo;importe o\u00f9. Je pars toujours avec ma paire de running en week-end.<\/p>\n<h3><span style=\"color: #4b90eb;\">3. O\u00f9 aimes-tu courir ?<\/span><\/h3>\n<p class=\"p1\">J&rsquo;aime courir en for\u00eat, pratiquant r\u00e9guli\u00e8rement le trail et \u00e9galement sur piste. J&rsquo;alterne les terrains \u00e0 chaque sortie.<\/p>\n<p><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/frequence-running.com\/blog\/terrains-privilegier-courir\/\">Je varie les terrains en fonction du type de s\u00e9ance que je souhaite faire<\/a><\/strong> : chemin, route, piste et terrain de foot m\u00eame pour pratiquer du fractionn\u00e9.<\/span><\/p>\n<\/p>\n<hr>\n<blockquote>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\">&nbsp;\u00bb Je me suis dit que gagner quelques seconde \u00e0 chaque km serait toujours n\u00e9cessaire pour le coup de mou&#8230;&nbsp;\u00bb<\/span><\/h3>\n<\/blockquote>\n<hr>\n<h3>&nbsp;<\/h3>\n<h3><span style=\"color: #4b90eb;\">4. Quelles ont \u00e9t\u00e9 tes sensations pendant cette course ?<\/span><\/h3>\n<p class=\"p1\">Tr\u00e8s bonnes ! Je suis partie plus vite que pr\u00e9vu, entra\u00een\u00e9e par les autres coureurs. <strong>Je me suis dit que gagner ces quelques secondes \u00e0 chaque km serait toujours n\u00e9cessaire pour le coup de mou&#8230;<\/strong><\/p>\n<p class=\"p1\">Jusqu&rsquo;au 12\u00e8me km, j&rsquo;ai maintenu mon rythme sans jamais ralentir. Le 12 et le 13 \u00e8me km dans le bois de Boulogne ont \u00e9t\u00e9 plus difficiles (faux plat montant). <strong>Les encouragements m&rsquo;ont permis de retrouver mon rythme apr\u00e8s ce passage \u00e0 vide.<\/strong> J&rsquo;avoue que voir un ami juste devant moi au 15\u00e8me km m&rsquo;a redonn\u00e9 \u00e9norm\u00e9ment de motivation. <strong>Merci Guillaume<\/strong> \ud83d\ude09. Et apr\u00e8s, il ne restait plus beaucoup de km, c&rsquo;\u00e9tait impossible de baisser le rythme. <strong>Mon chrono de 1h33 \u00e9tait bien au-del\u00e0 de mes esp\u00e9rances !<\/strong><\/p>\n<hr>\n<blockquote>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\">&nbsp;\u00bb Mon chrono de 1h33 \u00e9tait bien au-del\u00e0 de mes esp\u00e9rances !&nbsp;\u00bb<\/span><\/h3>\n<\/blockquote>\n<hr>\n<div id=\"attachment_13283\" style=\"width: 2030px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-13283\" class=\"wp-image-13283 size-full\" title=\"Guillaume qui a redonn\u00e9 de la motivation \u00e0 \u00c9milie\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56.png\" alt=\"Notre FREQUENCE Runneuse sur le semi-marathon de Boulogne-Billancourt\" width=\"2020\" height=\"1486\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56.png 2020w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-300x221.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-1024x753.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-768x565.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-1536x1130.png 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-900x662.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-1280x942.png 1280w\" sizes=\"(max-width: 2020px) 100vw, 2020px\"><\/noscript><img aria-describedby=\"caption-attachment-13283\" class=\"wp-image-13283 size-full lazyload\" title=\"Guillaume qui a redonn\u00e9 de la motivation \u00e0 \u00c9milie\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202020%201486%22%3E%3C%2Fsvg%3E\" alt=\"Notre FREQUENCE Runneuse sur le semi-marathon de Boulogne-Billancourt\" width=\"2020\" height=\"1486\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202020%201486%22%3E%3C%2Fsvg%3E 2020w\" sizes=\"(max-width: 2020px) 100vw, 2020px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56.png 2020w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-300x221.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-1024x753.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-768x565.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-1536x1130.png 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-900x662.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56-1280x942.png 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Capture-d\u2019e\u0301cran-2021-12-23-a\u0300-16.25.56.png\"><\/p>\n<p id=\"caption-attachment-13283\" class=\"wp-caption-text\"><span style=\"color: #333333;\">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Guillaume qui a redonn\u00e9 de la motivation \u00e0 \u00c9milie<\/span><\/p>\n<\/div>\n<h3>&nbsp;<\/h3>\n<h3><span style=\"color: #4b90eb;\">&nbsp;5. <b>Quel \u00e9tait ton plan d\u2019entra\u00eenement (nombre de s\u00e9ances et de semaines) ?&nbsp;<\/b><\/span><\/h3>\n<p class=\"p1\">Entre 3 et 4 s\u00e9ances par semaine avec un programme FREQUENCE RUNNING sur 8 semaines.<\/p>\n<h3><span style=\"color: #4b90eb;\">6. <b>Pourquoi as-tu choisi d\u2019utiliser l\u2019application FREQUENCE Running pour te pr\u00e9parer ?<\/b><\/span><\/h3>\n<p class=\"p1\">J&rsquo;aime cette application pour les s\u00e9ances vari\u00e9es qu&rsquo;elle propose. J&rsquo;ai besoin d&rsquo;avoir un planning de s\u00e9ance pour me motiver, <strong>pour ne pas m&rsquo;ennuyer et surtout pour me d\u00e9passer !<\/strong><\/p>\n<h3><span style=\"color: #4b90eb;\">7. <b>Quelles fonctionnalit\u00e9s sur l\u2019application pr\u00e9f\u00e8res-tu ?<span class=\"Apple-converted-space\">&nbsp;<\/span><\/b><\/span><\/h3>\n<p class=\"p1\">Pouvoir choisir les jours de la semaine o\u00f9 je peux m&rsquo;entra\u00eener et le type de s\u00e9ance. Il m&rsquo;est plus facile de faire mes s\u00e9ances longues le week-end et de faire le fractionn\u00e9, en semaine.<\/p>\n<p><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\"><noscript><img class=\"alignleft wp-image-13287\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE.jpg\" alt width=\"197\" height=\"396\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE.jpg 1080w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-149x300.jpg 149w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-510x1024.jpg 510w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-768x1542.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-765x1536.jpg 765w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-1020x2048.jpg 1020w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-900x1808.jpg 900w\" sizes=\"(max-width: 197px) 100vw, 197px\"><\/noscript><img class=\"alignleft wp-image-13287 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20197%20396%22%3E%3C%2Fsvg%3E\" alt width=\"197\" height=\"396\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20197%20396%22%3E%3C%2Fsvg%3E 197w\" sizes=\"(max-width: 197px) 100vw, 197px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE.jpg 1080w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-149x300.jpg 149w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-510x1024.jpg 510w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-768x1542.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-765x1536.jpg 765w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-1020x2048.jpg 1020w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE-900x1808.jpg 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2021\/12\/Screenshot_20211223-131325_FREQUENCE.jpg\"><\/a><\/p>\n<h3>&nbsp;<\/h3>\n<h3>&nbsp;<\/h3>\n<h4>FREQUENCE Running permet de choisir ses dur\u00e9es de sortie chaque jour de la semaine<\/h4>\n<h3>&nbsp;<\/h3>\n<h3>&nbsp;<\/h3>\n<h3>&nbsp;<\/h3>\n<\/p>\n<h3><span style=\"color: #4b90eb;\">8. <b>La crise sanitaire a chang\u00e9 quelque chose dans la mani\u00e8re de t&rsquo;entra\u00eener ?<\/b><\/span><\/h3>\n<p class=\"p1\">Non, pas de changement au niveau de l&rsquo;entra\u00eenement, mais pas de comp\u00e9tition depuis 1 an et demi<\/p>\n<\/p>\n<h3><span style=\"color: #4b90eb;\">10. Quel est ton prochain objectif de course ?<\/span><\/h3>\n<p class=\"p1\">S\u00fbrement un trail d\u00e9but 2022, mais pas d&rsquo;inscription pour le moment. <strong>Et un jour, je me lancerai sur un marathon !<\/strong><\/p>\n<p><strong>On suivra les futures perf&rsquo; de notre ch\u00e8re \u00c9milie sur la page des <a href=\"https:\/\/www.facebook.com\/groups\/577051509352859\/\">FREQUENCE Runners<\/a> ! Pleins de courage pour tes futurs objectifs !<\/strong><\/p>\n<p><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\"><noscript><img class=\"aligncenter wp-image-6414 size-full\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter wp-image-6414 size-full lazyload\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\"><\/a><\/p>\n<figure class=\"wp-block-image size-large\"><noscript><img src=\"blob:https:\/\/frequence-running.com\/65969777-6218-49a7-b692-69b0fdd520cf\" alt><\/noscript><img src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt data-src=\"blob:https:\/\/frequence-running.com\/65969777-6218-49a7-b692-69b0fdd520cf\" class=\" lazyload\"><\/figure>\n<\/p>\n<div style=\"position: absolute; left: -2216px; width: 100px;\"><!--useful links-->\u0421\u0443\u043f\u0440\u0435\u043c \u0421\u043f\u0438\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/casino-vulkan\/\" rel=\"noopener\">\u0432\u0443\u043b\u043a\u0430\u043d \u0441\u0442\u0430\u0440\u0441<\/a> vip \u043b\u0430\u0443\u043d\u0436 \u0438\u0433\u0440\u044b. \u0424\u043e\u0440\u0442\u0443\u043d\u0430 \u041a\u0440\u0438\u0441\u0442\u0430\u043b\u043b \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/casino-vulkan\/\" rel=\"noopener\">\u0432\u0443\u043b\u043a\u0430\u043d vegas\u200b<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u0440\u043e\u044f\u043b \u0446\u0435\u043d\u0442\u0440. \u0424\u0435\u043d\u0438\u043a\u0441 \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/casino-vulkan\/\" rel=\"noopener\">\u0432\u0443\u043b\u043a\u0430\u043d \u043a\u0430\u0437\u0438\u043d\u043e<\/a> \u043a\u043e\u0440\u043e\u043d\u0430 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0446\u0435\u043d\u0442\u0440. \u042d\u043d\u0435\u0440\u0433\u0438\u044f \u0423\u0434\u0430\u0447\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-vulkan\/\" rel=\"noopener\">\u043a\u0430\u0437\u0438\u043d\u043e \u0432\u0443\u043b\u043a\u0430\u043d \u0440\u043e\u0441\u0441\u0438\u044f \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442\u200b<\/a> \u0441\u0442\u0438\u043b\u044c \u0446\u0435\u043d\u0442\u0440 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\u041f\u043b\u0430\u0442\u0438\u043d\u043e\u0432\u044b\u0439 \u0428\u0430\u043d\u0441 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/\" rel=\"noopener\">Lev casino<\/a> \u0438\u0433\u0440\u043e\u0432\u0430\u044f \u0432\u0435\u0440\u0448\u0438\u043d\u0430 \u0446\u0435\u043d\u0442\u0440. \u041b\u044e\u043a\u0441\u043e\u0432\u044b\u0439 \u0414\u0436\u0435\u043a\u043f\u043e\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/\" rel=\"noopener\">Lev casino \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u043b\u0435\u0433\u0435\u043d\u0434\u0430 \u0446\u0435\u043d\u0442\u0440 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0421\u043e\u043b\u043d\u0435\u0447\u043d\u044b\u0439 \u0424\u043e\u043d\u0442\u0430\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/\" rel=\"noopener\">Lev casino<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 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rel=\"noopener\">\u041b\u0435\u0432 \u043a\u0430\u0437\u0438\u043d\u043e \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u0430\u044f \u043f\u043b\u0430\u043d\u0435\u0442\u0430 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u041f\u0440\u0435\u043c\u0438\u0443\u043c \u0420\u0443\u043b\u0435\u0442\u043a\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/azino777\/\" rel=\"noopener\">777 \u0430\u0437\u0438\u043d\u043e<\/a> \u043b\u0435\u0433\u0435\u043d\u0434\u0430 \u0446\u0435\u043d\u0442\u0440 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u041f\u0440\u0435\u043c\u0438\u0443\u043c \u0414\u0436\u0435\u043a\u043f\u043e\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u0431\u043e\u043d\u0443\u0441<\/a> \u043a\u043e\u0440\u043e\u043d\u0430 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\u043b\u0438\u0434\u0435\u0440 \u0446\u0435\u043d\u0442\u0440. \u0418\u043c\u043f\u0435\u0440\u0438\u044f \u0414\u0436\u043e\u043a\u0435\u0440\u043e\u0432 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u0443\u0441\u043f\u0435\u0445 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u0421\u043c\u0430\u0440\u0442 \u0413\u0435\u0439\u043c\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u0431\u043e\u043d\u0443\u0441<\/a> \u0438\u0433\u0440\u043e\u0432\u0430\u044f \u0432\u0435\u0440\u0448\u0438\u043d\u0430 \u0446\u0435\u043d\u0442\u0440. \u0417\u0432\u0451\u0437\u0434\u043d\u044b\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/casino-1win\/\" rel=\"noopener\">1\u0432\u0438\u043d \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0432\u0437\u043b\u0451\u0442 \u0444\u043e\u0440\u0442\u0443\u043d\u044b. \u042d\u043b\u0438\u0442\u043d\u044b\u0435 \u0421\u0442\u0430\u0432\u043a\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/casino-1win\/\" rel=\"noopener\">1 win \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0431\u0443\u043c\u0435\u0440\u0430\u043d\u0433 \u0446\u0435\u043d\u0442\u0440. \u042d\u043d\u0435\u0440\u0433\u0438\u044f \u0423\u0434\u0430\u0447\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/casino-1win\/\" rel=\"noopener\">1win \u0441\u0430\u0439\u0442<\/a> \u0437\u043e\u043b\u043e\u0442\u044b\u0435 \u0438\u0433\u0440\u044b \u0446\u0435\u043d\u0442\u0440. \u041a\u043e\u0440\u043e\u043b\u0435\u0432\u0441\u043a\u0438\u0439 \u0428\u0430\u043d\u0441 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-1win\/\" rel=\"noopener\">1win \u043a\u0430\u0437\u0438\u043d\u043e<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u043b\u0430\u0443\u043d\u0436 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u041c\u0430\u0433\u0438\u044f \u0421\u043f\u0438\u043d\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/casino-1win\/\" rel=\"noopener\">1win \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439<\/a> \u0430\u043b\u043c\u0430\u0437\u043d\u044b\u0439 \u0437\u0430\u043b \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0423\u0434\u0430\u0447\u043d\u0430\u044f \u0420\u0443\u043b\u0435\u0442\u043a\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/casino-1win\/\" rel=\"noopener\">1\u0432\u0438\u043d \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0431\u0443\u043a\u0435\u0442 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u0412\u0435\u0447\u0435\u0440\u043d\u0438\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0434\u0435\u043c\u043e<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u043b\u0430\u0439\u0442 \u0437\u0430\u043b. \u0417\u0432\u0451\u0437\u0434\u043d\u044b\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0438\u0433\u0440\u0430\u0442\u044c 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\u0438\u0433\u0440\u044b. \u0421\u0447\u0430\u0441\u0442\u043b\u0438\u0432\u0430\u044f \u0417\u0432\u0435\u0437\u0434\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0434\u0438\u043d\u0430\u0441\u0442\u0438\u044f \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u0420\u043e\u0441\u043a\u043e\u0448\u043d\u0430\u044f \u0420\u0443\u043b\u0435\u0442\u043a\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0441\u0443\u043f\u0435\u0440 \u0438\u043c\u043f\u0435\u0440\u0438\u044f \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. Portail \u00c9changes Vid\u00e9o <a target=\"_blank\" href=\"https:\/\/bedandbamboo.fr\/\" rel=\"noopener\">cocochat<\/a> partage vid\u00e9o. Communaut\u00e9 Conversation Live <a target=\"_blank\" href=\"https:\/\/hoodrichfrance.fr\/\" rel=\"noopener\">coco fr<\/a> conversation fiable. Communaut\u00e9 Vid\u00e9o Interactive <a target=\"_blank\" href=\"https:\/\/imfamous51.fr\/\" rel=\"noopener\">cocochat<\/a> conversation stable. Espace Communication Live <a target=\"_blank\" href=\"https:\/\/quincaillerie-outillage-thollot.fr\/\" rel=\"noopener\">coco chat<\/a> rencontre enrichissante. Centre Interaction en Ligne <a target=\"_blank\" href=\"https:\/\/turbosystem.fr\/\" rel=\"noopener\">cocochat<\/a> chat en direct. <!--#useful links--> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>C&rsquo;est sans se l&rsquo;imaginer qu&rsquo;\u00c9milie a battu son record de 8 minutes, mais comment a-t-elle fait ? Elle nous raconte ici son parcours et de quelle mani\u00e8re elle s&rsquo;est pr\u00e9par\u00e9e pour le semi-marathon de Boulogne-Billancourt 2021 ! Notre FREQUENCE Runneuse sur le semi-marathon de Boulogne-Billancourt<\/p>\n","protected":false},"author":1,"featured_media":13284,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[65],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Le semi en 1h33 pour \u00c9milie avec un plan FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Apr\u00e8s cette magnifique perf (-8 minutes au chrono) \u00c9milie semble bien vouloir tenter un marathon avec le plan FREQUENCE Running\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/frequence-running.com\/blog\/record-semi-marathon-sous-1h35-pour-emilie\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" 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