21.31 km · 117:22 (117:23 elapsed) · 5:30/km · HR 148 avg / 165 max · cadence 178 spm · +160m/-160m
Execution: optional day, nothing scheduled · HR 148 avg (Z2 cap 145)
Z2 27%Z3 68%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:47 | 5:47/km | 5:52/km | +10 m | 121 |
| 2 | 1.00 km | 5:28 | 5:28/km | 5:32/km | +3 m | 133 |
| 3 | 1.00 km | 5:25 | 5:25/km | 5:29/km | +4 m | 136 |
| 4 | 1.00 km | 5:35 | 5:35/km | 5:33/km | +6 m | 139 |
| 5 | 1.00 km | 5:38 | 5:38/km | 5:37/km | +12 m | 144 |
| 6 | 1.00 km | 5:29 | 5:29/km | 5:25/km | +15 m | 146 |
| 7 | 1.00 km | 5:28 | 5:28/km | 5:29/km | +13 m | 144 |
| 8 | 1.00 km | 5:25 | 5:25/km | 5:32/km | +1 m | 145 |
| 9 | 1.00 km | 5:24 | 5:24/km | 5:27/km | +4 m | 147 |
| 10 | 1.00 km | 5:28 | 5:28/km | 5:30/km | +10 m | 148 |
| 11 | 1.01 km | 5:28 | 5:25/km | 5:27/km | +19 m | 151 |
| 12 | 1.00 km | 5:10 | 5:10/km | 5:13/km | +18 m | 154 |
| 13 | 1.00 km | 5:19 | 5:19/km | 5:15/km | +8 m | 152 |
| 14 | 1.00 km | 5:47 | 5:47/km | 5:40/km | +22 m | 154 |
| 15 | 1.00 km | 6:04 | 6:04/km | 5:52/km | +13 m | 154 |
| 16 | 1.00 km | 5:24 | 5:24/km | 5:29/km | +3 m | 152 |
| 17 | 1.00 km | 5:42 | 5:42/km | 5:28/km | +21 m | 153 |
| 18 | 1.00 km | 5:34 | 5:34/km | 5:28/km | +18 m | 156 |
| 19 | 1.00 km | 5:20 | 5:20/km | 5:32/km | +4 m | 154 |
| 20 | 1.00 km | 5:25 | 5:25/km | 5:22/km | +7 m | 156 |
| 21 | 1.00 km | 5:28 | 5:28/km | 5:26/km | +10 m | 156 |
| 22 | 0.30 km | 1:36 | 5:20/km | 4:59/km | +7 m | 161 |
Logged before the 30 km build began.