# 2026-08-10 — Figanières Course à pied

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

### Seance

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| | |
|---|---|
| Type | long |
| Duree | 1h19 mobile / 1h19 total |
| Distance | 10.64 km |
| D+ / D- | 200 m / 200 m |

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### Allure & FC

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| | |
|---|---|
| Allure moy | 7:26/km |
| GAP | 7:10/km |
| GAP equiv. 15°C | 6:46/km (correction 6.1 %) |
| FC moy / max | 138 / 153 |
| Cadence moy | 166 spm |

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

### Qualite d'execution

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| | |
|---|---|
| Derive | 10.3 % (positive) |
| Decouplage | 14.6 % |
| EF / EF(GAP) | 0.0162 / 0.0169 |
| Appuis | 13 069 |

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

### Dynamique de course

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| | |
|---|---|
| Ratio vertical | 9.7 % |
| TCS / equilibre G-D | 291 ms |
| Puissance / (P/FC) | 3.318 W/kg / 0.02405 |

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

### Durabilite

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| | |
|---|---|
| Fade allure / FC (dernier tiers) | 13.6 % / 8.7 % |
| Ecart d'allure au depart (1er km) | -7.5 % |
| Drain de stamina (Garmin) | 56 pts |
| Score de durabilite (composite) | 36 / 100 |

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

### Terrain

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| | |
|---|---|
| Descente marquee / raide | 17min (dont 5min raide) |
| D- en descente marquee | 180 m |
| Allure en descente | 6:35/km |

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### Meilleurs efforts de la sortie

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| | |
|---|---|
| 400 m | 2:30 |
| 800 m | 5:10 |
| 1 km | 6:31 |
| 1 mile | 10:51 |
| 3 km | 20:31 |
| 5 km | 35:31 |
| 10 km | 1:14:11 |

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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) | 1319 ml |

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### Contexte Garmin

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| | |
|---|---|
| VO2max / Training Effect | 47.7 / aero 3.2, anaero 0 |
| Effet d'entrainement (Garmin) | AEROBIC_BASE |
| Meteo | 30.2°C, 45 % HR, vent 7.7 km/h |
| Ressenti montre / adherence | 25/100 |
| VAM (vitesse ascensionnelle) | 152 m/h |
| GAP Garmin (cross-check) | 7:14/km |
| Minutes d'intensite (mod. / soutenue) | 2 / 76 min |
| Depense energetique | 914 kcal |
| Body Battery consommee | 18 pts |
| Marche / arret detectes | 1min / 0min |
| Puissance normalisee / IF / rTSS | 307 W |

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

### Ressenti & recuperation

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| | |
|---|---|
| RPE | 5 |
| Sommeil (nuit precedente) | 7h12 (score 76), dette 58min |
| Jambes | — |
| FC repos / HRV / Body Battery | 44 / 47 ms / 28 |
| Ravito | — |
| Douleur / gene | — |
| Note | — |

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