6.10 km · 29:28 (29:29 elapsed) · 4:49/km · HR 152 avg / 171 max · cadence 179 spm · +30m/-35m
Execution: optional day, nothing scheduled · HR 152 avg (Z2 cap 145)
Z2 23%Z3 47%Z4 25%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:29 | 5:29/km | 5:34/km | +14 m | 131 |
| 2 | 1.00 km | 4:49 | 4:49/km | 4:53/km | 0 m | 144 |
| 3 | 1.00 km | 4:40 | 4:40/km | 4:41/km | +3 m | 153 |
| 4 | 1.00 km | 4:42 | 4:42/km | 4:46/km | +3 m | 157 |
| 5 | 1.00 km | 4:42 | 4:42/km | 4:33/km | +13 m | 164 |
| 6 | 1.00 km | 4:41 | 4:41/km | 4:42/km | +6 m | 164 |
| 7 | 0.09 km | 0:27 | 5:00/km | 4:36/km | 0 m | 166 |
Logged before the 30 km build began.