{"id":24451816679,"date":"2026-09-22","start_time":"2026-09-22T07:30:03+02:00","sport":"run","sub_type":"quality_sv2","name":"Figanières - Fartlek : 10' éch EF + 6 x (1'","workout_type":null,"distance_m":4654,"moving_time_s":1811,"elapsed_time_s":1824,"elev_gain_m":35,"elev_loss_m":37,"avg_hr":128,"max_hr":151,"avg_cadence_spm":169.3125,"avg_speed_ms":2.551,"start_latlng":null,"weather":{"temp_c":18,"humidity_pct":67,"wind_kmh":3.1,"precip_mm":0,"source":"open-meteo","api":"archive"},"note":{"rpe":4,"sommeil":null,"jambes":7,"ravito":[{"glucides_g":0,"liquide_ml":0,"sodium_mg":null,"items":[]}],"pain":null,"meteo":null,"note":null,"garmin_note":"Sortie fartlek avec un proche. Premier bloc trop rapide : toujours difficile de trouver la bonne allure à froid. Les autres blocs étaient bien plus en maîtrise. Retour tranquille. Très bonnes sensations sur la séance. Jambes : 7/10. Bu: 0cl.","chaussures":"Kiprun Kipride max","type":"quality_sv2","ai_analysis":{"text":"Fartlek S8 allégée (10' éch + 6 x 1' soutenu 4:55-5:10/km / 1' trot + ~9' RAC), structure respectée à la minute : 4,65 km en 30:11.\n\nBlocs (allure brute / GAP / FC moy-max) : 1) 4:25 / 4:31 / 133-142 ; 2) 4:41 / 4:37 / 137-144 ; 3) 4:52 / 4:46 / 139-146 ; 4) 4:47 / 4:38 / 138-148 ; 5) 4:46 / 4:32 / 141-149 ; 6) 4:42 / 4:40 / 141-150. Fenêtre 4:55-5:10 = 194-203 m par minute ; aucun bloc dedans (206-226 m). Bloc 1 nettement hors cadre (+30 s/km sur le haut de fenêtre), même schéma que le départ trop rapide des tests VMA. Blocs 2-6 plus maîtrisés mais 3-14 s/km trop rapides en brut, davantage en GAP (+3-4 m de D+ par bloc : boucle pas tout à fait plate). Compliance Garmin 55 %.\n\nCoût physiologique modeste, cohérent avec la semaine allégée : 0 s en SV2, 3'10 en SV1, 4'20 en zone marathon, FC max 151. Décalage FC conforme aux consignes (fin de blocs à 142-150, récups qui montent de 137 à 144). RPE 4, jambes 7/10. Échauffement très bas (111-116 bpm), probable facteur du bloc 1 à froid. RAC à 131-132 bpm, sous le plafond EF. Contexte récup bon : nuit 8h06 (score 84), VFC 54 ms vs 44,9 moy. 7 j, FC repos 43.\n\nPiste (non actée) : finir l'échauffement par 2-3 accélérations progressives de 15-20 s et partir délibérément en bas de fenêtre (5:05-5:10) au bloc 1. Découplage et durabilité non interprétables sur un fractionné de 30 min.","model":"Claude Opus 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