8.45 km · 46:35 (46:36 elapsed) · 5:30/km · HR 144 avg / 161 max · cadence 176 spm · +53m/-52m
Execution: optional day, nothing scheduled · HR 144 avg (Z2 cap 145)
Z2 44%Z3 50%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:41 | 5:41/km | 5:45/km | +11 m | 129 |
| 2 | 1.00 km | 5:34 | 5:34/km | 5:37/km | +6 m | 138 |
| 3 | 1.00 km | 5:23 | 5:23/km | 5:27/km | +2 m | 142 |
| 4 | 1.00 km | 5:20 | 5:20/km | 5:25/km | +3 m | 143 |
| 5 | 1.00 km | 5:36 | 5:36/km | 5:26/km | +15 m | 147 |
| 6 | 1.00 km | 5:50 | 5:50/km | 5:53/km | +1 m | 144 |
| 7 | 1.00 km | 5:26 | 5:26/km | 5:22/km | +7 m | 148 |
| 8 | 1.00 km | 5:23 | 5:23/km | 5:18/km | +4 m | 150 |
| 9 | 0.45 km | 2:23 | 5:18/km | 5:16/km | +7 m | 154 |
Logged before the 30 km build began.