12.02 km · 69:18 (70:40 elapsed) · 5:45/km · HR 146 avg / 158 max · cadence 176 spm · +74m/-101m
Execution: optional day, nothing scheduled · HR 146 avg (Z2 cap 145)
Z2 31%Z3 66%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:03 | 6:03/km | 6:07/km | +16 m | 132 |
| 2 | 1.00 km | 5:45 | 5:45/km | 5:49/km | +3 m | 143 |
| 3 | 1.00 km | 5:38 | 5:38/km | 5:44/km | +1 m | 143 |
| 4 | 1.00 km | 5:42 | 5:42/km | 5:37/km | +8 m | 148 |
| 5 | 1.00 km | 5:24 | 5:24/km | 5:27/km | +14 m | 149 |
| 6 | 1.00 km | 5:46 | 5:46/km | 5:36/km | +15 m | 150 |
| 7 | 1.00 km | 5:28 | 5:28/km | 5:38/km | 0 m | 150 |
| 8 | 1.00 km | 5:55 | 5:55/km | 5:55/km | +9 m | 147 |
| 9 | 1.00 km | 6:15 | 6:15/km | 6:10/km | +9 m | 149 |
| 10 | 1.00 km | 5:47 | 5:47/km | 5:42/km | +3 m | 146 |
| 11 | 1.00 km | 5:43 | 5:43/km | 5:52/km | +1 m | 146 |
| 12 | 1.01 km | 5:55 | 5:51/km | 5:47/km | +4 m | 149 |
Logged before the 30 km build began.