10.01 km · 47:18 (47:19 elapsed) · 4:43/km · HR 164 avg / 174 max · cadence 181 spm · +70m/-72m
Execution: optional day, nothing scheduled · HR 164 avg (Z2 cap 145)
Z3 27%Z4 70%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 4:43 | 4:43/km | 4:45/km | +5 m | 141 |
| 2 | 1.00 km | 4:42 | 4:42/km | 4:43/km | +4 m | 159 |
| 3 | 1.00 km | 5:01 | 5:01/km | 4:35/km | +23 m | 164 |
| 4 | 1.00 km | 4:53 | 4:53/km | 4:43/km | +12 m | 165 |
| 5 | 1.00 km | 4:49 | 4:49/km | 4:30/km | +12 m | 169 |
| 6 | 1.00 km | 4:35 | 4:35/km | 4:47/km | 0 m | 166 |
| 7 | 1.00 km | 4:36 | 4:36/km | 4:48/km | 0 m | 164 |
| 8 | 1.00 km | 4:35 | 4:35/km | 4:56/km | +1 m | 165 |
| 9 | 1.00 km | 4:42 | 4:42/km | 4:45/km | +1 m | 168 |
| 10 | 1.00 km | 4:43 | 4:43/km | 4:42/km | +4 m | 170 |
Logged before the 30 km build began.