# 2026-08-16 — Figanières Course à pied

### Seance

| | |
|---|---|
| Type | long |
| Duree | 1h31 mobile / 1h32 total |
| Distance | 11.36 km |
| D+ / D- | 200 m / 236 m |

### Allure & FC

| | |
|---|---|
| Allure moy | 8:03/km |
| GAP | 7:50/km |
| FC moy / max | 134 / 151 |
| Cadence moy | 166 spm |

### Qualite d'execution

| | |
|---|---|
| Derive | 12.9 % (positive) |
| Decouplage | 14.2 % |
| EF / EF(GAP) | 0.0155 / 0.0158 (eligible tendance) |
| Appuis | 15 193 |

### Dynamique de course

| | |
|---|---|
| Ratio vertical | 10.1 % |
| TCS / equilibre G-D | 296 ms |
| Puissance / (P/FC) | 3.107 W/kg / 0.02319 |

### Contexte Garmin

| | |
|---|---|
| VO2max / Training Effect | 47.6 / aero 3, anaero 0 |
| Meteo | 32.3°C, 29 % HR, vent 10.7 km/h |

### Ressenti & recuperation

| | |
|---|---|
| RPE | 3 |
| Sommeil (nuit precedente) | 5h59 (score 67), dette 3h01 |
| Jambes | — |
| FC repos / HRV / Body Battery | 46 / 48 ms / 13 |
| Ravito | — |
| Note | — |