# 2026-07-01 — Figanières Course à pied

<div class="fiche-block" data-block="seance">

### Seance

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| | |
|---|---|
| Type | ef |
| Duree | 40min mobile / 40min total |
| Distance | 5.94 km |
| D+ / D- | 55 m / 51 m |

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<div class="fiche-block" data-block="allure-fc">

### Allure & FC

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| | |
|---|---|
| Allure moy | 6:48/km |
| GAP | 6:44/km |
| GAP equiv. 15°C | 6:30/km (correction 3.6 %) |
| FC moy / max | 135 / 149 |
| Cadence moy | 171 spm |

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<div class="fiche-block" data-block="qualite-d-execution">

### Qualite d'execution

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| | |
|---|---|
| Derive | -2.4 % (negative) |
| Decouplage | — |
| EF / EF(GAP) | 0.0181 / 0.0183 |
| Appuis | 6 891 |

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<div class="fiche-block" data-block="dynamique-de-course">

### Dynamique de course

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| | |
|---|---|
| Ratio vertical | 9.1 % |
| TCS / equilibre G-D | 280 ms |
| Puissance / (P/FC) | 3.523 W/kg / 0.0261 |

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<div class="fiche-block" data-block="durabilite">

### Durabilite

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| | |
|---|---|
| Fade allure / FC (dernier tiers) | -2 % / 14.4 % |
| Ecart d'allure au depart (1er km) | 4.7 % |
| Drain de stamina (Garmin) | 33 pts |
| Score de durabilite (composite) | 57 / 100 |

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<div class="fiche-block" data-block="terrain">

### Terrain

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| | |
|---|---|
| Descente marquee / raide | 3min |
| D- en descente marquee | 18 m |
| Allure en descente | 6:31/km |

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### Meilleurs efforts de la sortie

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| | |
|---|---|
| 400 m | 2:30 |
| 800 m | 5:00 |
| 1 km | 6:20 |
| 1 mile | 10:30 |
| 3 km | 20:00 |
| 5 km | 33:40 |

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<div class="fiche-block" data-block="hydratation">

### Hydratation

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| | |
|---|---|
| Taux de sudation estime | 1 L/h |
| Perte hydrique estimee (Garmin) | 673 ml |

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### Contexte Garmin

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| | |
|---|---|
| VO2max / Training Effect | 47.1 / aero 3, anaero 0 |
| Effet d'entrainement (Garmin) | AEROBIC_BASE |
| Meteo | 23.7°C, 65 % HR, vent 8 km/h |
| Ressenti montre / adherence | 50/100 |
| VAM (vitesse ascensionnelle) | 82 m/h |
| GAP Garmin (cross-check) | 6:47/km |
| Minutes d'intensite (mod. / soutenue) | 2 / 38 min |
| Depense energetique | 495 kcal |
| Body Battery consommee | 13 pts |
| Marche / arret detectes | 0min / 0min |
| Puissance normalisee / IF / rTSS | 315 W |

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<div class="fiche-block" data-block="ressenti-recuperation">

### Ressenti & recuperation

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| | |
|---|---|
| RPE | 2 |
| Sommeil (nuit precedente) | 7h58 (score 82) |
| Jambes | — |
| FC repos / HRV / Body Battery | 48 / 51 ms / 24 |
| Ravito | — |
| Douleur / gene | — |
| Note | — |

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