# 2026-08-22 — Figanières - Longue avec 2 x 8' allure marath

### Seance

| | |
|---|---|
| Type | long |
| Duree | 1h42 mobile / 1h42 total |
| Distance | 14.99 km |
| D+ / D- | 140 m / 274 m |

### Allure & FC

| | |
|---|---|
| Allure moy | 6:50/km |
| GAP | 6:44/km |
| FC moy / max | 141 / 159 |
| Cadence moy | 169 spm |

### Qualite d'execution

| | |
|---|---|
| Derive | 2.5 % (positive) |
| Decouplage | 9.6 % |
| EF / EF(GAP) | 0.0173 / 0.0176 |
| Appuis | 17 287 |

### Dynamique de course

| | |
|---|---|
| Ratio vertical | 9.2 % |
| TCS / equilibre G-D | 283 ms |
| Puissance / (P/FC) | 3.542 W/kg / 0.02512 |

### Contexte Garmin

| | |
|---|---|
| VO2max / Training Effect | 47.4 / aero 3.9, anaero 0 |
| Meteo | 25.6°C, 35 % HR, vent 17.6 km/h |

### Ressenti & recuperation

| | |
|---|---|
| RPE | 6 |
| Sommeil (nuit precedente) | 6h57 (score 75), dette 1h33 |
| Jambes | — |
| FC repos / HRV / Body Battery | 43 / 58 ms / 37 |
| Ravito | — |
| Note | — |