10.84 km · 58:59 (59:00 elapsed) · 5:26/km · HR 148 avg / 167 max · cadence 178 spm · +83m/-83m
Execution: optional day, nothing scheduled · HR 148 avg (Z2 cap 145)
Z2 30%Z3 64%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:50 | 5:50/km | 5:57/km | +8 m | 125 |
| 2 | 1.00 km | 5:28 | 5:28/km | 5:31/km | +1 m | 138 |
| 3 | 1.00 km | 5:27 | 5:27/km | 5:31/km | +4 m | 139 |
| 4 | 1.00 km | 5:09 | 5:09/km | 5:13/km | +5 m | 145 |
| 5 | 1.00 km | 5:44 | 5:44/km | 5:46/km | +20 m | 151 |
| 6 | 1.00 km | 5:36 | 5:36/km | 5:15/km | +17 m | 151 |
| 7 | 1.00 km | 5:11 | 5:11/km | 5:18/km | +2 m | 151 |
| 8 | 1.00 km | 5:30 | 5:30/km | 5:18/km | +18 m | 154 |
| 9 | 1.00 km | 5:30 | 5:30/km | 5:27/km | +15 m | 154 |
| 10 | 1.00 km | 5:14 | 5:14/km | 5:22/km | +7 m | 154 |
| 11 | 0.84 km | 4:22 | 5:12/km | 5:03/km | +13 m | 159 |
Logged before the 30 km build began.