8.48 km · 47:26 (47:27 elapsed) · 5:35/km · HR 141 avg / 154 max · cadence 174 spm · +52m/-53m
Execution: optional day, nothing scheduled · HR 141 avg (Z2 cap 145)
Z2 70%Z3 26%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:47 | 5:47/km | 5:54/km | +11 m | 129 |
| 2 | 1.00 km | 5:33 | 5:33/km | 5:36/km | 0 m | 137 |
| 3 | 1.00 km | 5:35 | 5:35/km | 5:38/km | +4 m | 139 |
| 4 | 1.00 km | 5:40 | 5:40/km | 5:45/km | +4 m | 140 |
| 5 | 1.00 km | 5:50 | 5:50/km | 5:38/km | +16 m | 141 |
| 6 | 1.00 km | 5:29 | 5:29/km | 5:29/km | +3 m | 142 |
| 7 | 1.00 km | 5:34 | 5:34/km | 5:32/km | +9 m | 146 |
| 8 | 1.00 km | 5:23 | 5:23/km | 5:18/km | +5 m | 148 |
| 9 | 0.47 km | 2:37 | 5:34/km | 5:24/km | +7 m | 149 |
Logged before the 30 km build began.