21.44 km · 126:03 (126:11 elapsed) · 5:52/km · HR 147 avg / 161 max · cadence 174 spm · +167m/-165m
Execution: optional day, nothing scheduled · HR 147 avg (Z2 cap 145)
Z2 32%Z3 66%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:50 | 5:50/km | 5:56/km | +8 m | 132 |
| 2 | 1.00 km | 5:37 | 5:37/km | 5:39/km | +8 m | 142 |
| 3 | 1.00 km | 5:32 | 5:32/km | 5:38/km | +1 m | 143 |
| 4 | 1.00 km | 5:40 | 5:40/km | 5:37/km | +11 m | 146 |
| 5 | 1.00 km | 7:31 | 7:31/km | 7:23/km | +11 m | 138 |
| 6 | 1.00 km | 5:51 | 5:51/km | 5:49/km | +19 m | 147 |
| 7 | 1.00 km | 5:45 | 5:45/km | 5:46/km | +13 m | 147 |
| 8 | 1.00 km | 5:50 | 5:50/km | 5:59/km | +2 m | 144 |
| 9 | 1.00 km | 5:55 | 5:55/km | 5:51/km | +6 m | 144 |
| 10 | 1.00 km | 5:56 | 5:56/km | 6:01/km | +7 m | 146 |
| 11 | 1.00 km | 6:02 | 6:02/km | 5:55/km | +6 m | 147 |
| 12 | 1.00 km | 5:53 | 5:53/km | 5:52/km | +4 m | 146 |
| 13 | 1.00 km | 5:46 | 5:46/km | 5:50/km | +10 m | 148 |
| 14 | 1.00 km | 5:58 | 5:58/km | 5:52/km | +18 m | 149 |
| 15 | 1.00 km | 5:51 | 5:51/km | 5:54/km | +12 m | 150 |
| 16 | 1.00 km | 5:44 | 5:44/km | 5:41/km | +9 m | 149 |
| 17 | 1.00 km | 5:56 | 5:56/km | 5:42/km | +16 m | 152 |
| 18 | 1.00 km | 5:37 | 5:37/km | 5:31/km | +3 m | 151 |
| 19 | 1.00 km | 5:48 | 5:48/km | 5:46/km | +8 m | 152 |
| 20 | 1.00 km | 5:41 | 5:41/km | 5:39/km | +3 m | 149 |
| 21 | 1.00 km | 5:50 | 5:50/km | 5:45/km | +8 m | 151 |
| 22 | 0.44 km | 2:31 | 5:43/km | 5:38/km | +6 m | 153 |
Logged before the 30 km build began.