# 2026-08-18 — Figanières - séance côte

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### Seance

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| | |
|---|---|
| Type | hills |
| Duree | 57min mobile / 59min total |
| Temps à l'arrêt | 2:00 |
| Distance | 7.87 km |
| D+ / D- | 161 m / 163 m |

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### Allure & FC

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| | |
|---|---|
| Allure moy | 7:31/km |
| GAP | 7:01/km |
| GAP equiv. 15°C | 6:51/km (correction 2.6 %) |
| FC moy / max | 136 / 165 |
| Cadence moy | 152 spm |

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### Qualite d'execution

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| | |
|---|---|
| Derive | — |
| Decouplage | — |
| EF / EF(GAP) | 0.0163 / 0.0175 |
| Appuis | 8 963 |

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### Dynamique de course

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| | |
|---|---|
| Ratio vertical | — |
| TCS / equilibre G-D | 286 ms |
| Puissance / (P/FC) | — |

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### Durabilite

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| | |
|---|---|
| Drain de stamina (Garmin) | 39 pts |

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### Terrain

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| | |
|---|---|
| Descente marquee / raide | 18min (dont 4min raide) |
| D- en descente marquee | 158 m |
| Allure en descente | 7:32/km |

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### Meilleurs efforts de la sortie

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| | |
|---|---|
| 400 m | 2:10 |
| 800 m | 4:50 |
| 1 km | 6:00 |
| 1 mile | 10:00 |
| 3 km | 20:20 |
| 5 km | 35:20 |

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### Hydratation

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| | |
|---|---|
| Taux de sudation estime | 1.04 L/h |
| Perte hydrique estimee (Garmin) | 986 ml |

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### Contexte Garmin

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| | |
|---|---|
| VO2max / Training Effect | 47.4 / aero 3, anaero 3 |
| Effet d'entrainement (Garmin) | ANAEROBIC_CAPACITY |
| Meteo | 21.1°C, 69 % HR, vent 1.8 km/h |
| Ressenti montre / adherence | 50/100 / 100 % |
| VAM (vitesse ascensionnelle) | 170 m/h |
| GAP Garmin (cross-check) | 7:13/km |
| Minutes d'intensite (mod. / soutenue) | 6 / 52 min |
| Depense energetique | 677 kcal |
| Body Battery consommee | 15 pts |
| Marche / arret detectes | 4min / 2min |
| Puissance normalisee / IF / rTSS | 372 W |

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### Ressenti & recuperation

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| | |
|---|---|
| RPE | 8 |
| Sommeil (nuit precedente) | 8h17 (score 82) |
| Jambes | — |
| FC repos / HRV / Body Battery | 41 / 61 ms / 63 |
| Ravito | — |
| Douleur / gene | — |
| Note | — |

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