16.02 km · 94:38 (94:39 elapsed) · 5:54/km · HR 143 avg / 156 max · cadence 175 spm · +129m/-129m
Execution: optional day, nothing scheduled · HR 143 avg (Z2 cap 145)
Z2 52%Z3 42%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:15 | 6:15/km | 6:20/km | +14 m | 124 |
| 2 | 1.00 km | 5:52 | 5:52/km | 5:54/km | 0 m | 131 |
| 3 | 1.00 km | 5:45 | 5:45/km | 5:49/km | +4 m | 135 |
| 4 | 1.00 km | 5:50 | 5:50/km | 5:47/km | +7 m | 138 |
| 5 | 1.00 km | 6:06 | 6:06/km | 6:17/km | +5 m | 140 |
| 6 | 1.00 km | 6:06 | 6:06/km | 5:57/km | +9 m | 144 |
| 7 | 1.00 km | 6:00 | 6:00/km | 6:04/km | +12 m | 147 |
| 8 | 1.00 km | 5:51 | 5:51/km | 5:48/km | +13 m | 145 |
| 9 | 1.00 km | 5:38 | 5:38/km | 5:33/km | +6 m | 146 |
| 10 | 1.00 km | 5:47 | 5:47/km | 5:43/km | +12 m | 144 |
| 11 | 0.98 km | 5:51 | 5:58/km | 5:44/km | +18 m | 147 |
| 12 | 1.00 km | 6:33 | 6:33/km | 6:48/km | +11 m | 147 |
| 13 | 1.00 km | 5:50 | 5:50/km | 5:39/km | +8 m | 144 |
| 14 | 1.00 km | 5:42 | 5:42/km | 5:35/km | +4 m | 145 |
| 15 | 1.00 km | 5:44 | 5:44/km | 5:40/km | +8 m | 148 |
| 16 | 1.00 km | 5:40 | 5:40/km | 5:39/km | +9 m | 148 |
| 17 | 0.03 km | 0:10 | 5:33/km | 5:07/km | 0 m | 152 |
Logged before the 30 km build began.