# 2026-08-08 — Figanières Course à pied

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### Seance

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| | |
|---|---|
| Type | ef |
| Duree | 39min mobile / 39min total |
| Distance | 5.59 km |
| D+ / D- | 41 m / 44 m |

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### Allure & FC

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| | |
|---|---|
| Allure moy | 7:01/km |
| GAP | 6:59/km |
| GAP equiv. 15°C | 6:46/km (correction 3.3 %) |
| FC moy / max | 130 / 140 |
| Cadence moy | 172 spm |

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### Qualite d'execution

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| | |
|---|---|
| Derive | 5.3 % (positive) |
| Decouplage | — |
| EF / EF(GAP) | 0.0183 / 0.0184 (eligible tendance) |
| Appuis | 6 725 |

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### Dynamique de course

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| | |
|---|---|
| Ratio vertical | 9.3 % |
| TCS / equilibre G-D | 281 ms |
| Puissance / (P/FC) | 3.364 W/kg / 0.02588 |

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### Durabilite

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| | |
|---|---|
| Fade allure / FC (dernier tiers) | 5.3 % / 11.3 % |
| Ecart d'allure au depart (1er km) | -3.3 % |
| Drain de stamina (Garmin) | 30 pts |
| Score de durabilite (composite) | 56 / 100 |

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### Terrain

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| | |
|---|---|
| Descente marquee / raide | 2min |
| D- en descente marquee | 14 m |
| Allure en descente | 6:32/km |

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### Meilleurs efforts de la sortie

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| | |
|---|---|
| 400 m | 2:30 |
| 800 m | 5:10 |
| 1 km | 6:30 |
| 1 mile | 10:40 |
| 3 km | 20:40 |
| 5 km | 34:20 |

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### Hydratation

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| | |
|---|---|
| Taux de sudation estime | 1 L/h |
| Perte hydrique estimee (Garmin) | 652 ml |

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### Contexte Garmin

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| | |
|---|---|
| VO2max / Training Effect | 47.9 / aero 2.6, anaero 0 |
| Effet d'entrainement (Garmin) | AEROBIC_BASE |
| Meteo | 23°C, 64 % HR, vent 4.8 km/h |
| Ressenti montre / adherence | 25/100 |
| VAM (vitesse ascensionnelle) | 63 m/h |
| GAP Garmin (cross-check) | 7:01/km |
| Minutes d'intensite (mod. / soutenue) | 1 / 37 min |
| Depense energetique | 465 kcal |
| Body Battery consommee | 10 pts |
| Puissance normalisee / IF / rTSS | 308 W |

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### Ressenti & recuperation

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| | |
|---|---|
| RPE | 2 |
| Sommeil (nuit precedente) | 8h05 (score 87), dette 15min |
| Jambes | — |
| FC repos / HRV / Body Battery | 40 / 65 ms / 29 |
| Ravito | — |
| Douleur / gene | — |
| Note | — |

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