6.75 km · 37:33 (37:34 elapsed) · 5:33/km · HR 141 avg / 159 max · cadence 177 spm · +36m/-36m
Execution: optional day, nothing scheduled · HR 141 avg (Z2 cap 145)
10%Z2 50%Z3 40%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:48 | 5:48/km | 5:55/km | +11 m | 123 |
| 2 | 1.00 km | 5:24 | 5:24/km | 5:26/km | +4 m | 137 |
| 3 | 1.00 km | 5:27 | 5:27/km | 5:31/km | +3 m | 140 |
| 4 | 1.00 km | 5:28 | 5:28/km | 5:32/km | +1 m | 143 |
| 5 | 1.00 km | 5:41 | 5:41/km | 5:29/km | +9 m | 147 |
| 6 | 1.00 km | 5:30 | 5:30/km | 5:32/km | +1 m | 148 |
| 7 | 0.75 km | 4:17 | 5:43/km | 5:35/km | +10 m | 152 |
Logged before the 30 km build began.