11.84 km · 68:22 (68:23 elapsed) · 5:46/km · HR 140 avg / 157 max · cadence 179 spm · +97m/-96m
Execution: optional day, nothing scheduled · HR 140 avg (Z2 cap 145)
Z2 67%Z3 27%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:06 | 6:06/km | 6:12/km | +10 m | 126 |
| 2 | 1.00 km | 5:36 | 5:36/km | 5:38/km | 0 m | 133 |
| 3 | 1.00 km | 5:34 | 5:34/km | 5:38/km | +3 m | 136 |
| 4 | 1.00 km | 5:35 | 5:35/km | 5:37/km | +4 m | 138 |
| 5 | 1.00 km | 6:13 | 6:13/km | 6:13/km | +16 m | 144 |
| 6 | 1.00 km | 5:55 | 5:55/km | 5:41/km | +19 m | 141 |
| 7 | 1.00 km | 5:59 | 5:59/km | 5:50/km | +16 m | 142 |
| 8 | 1.00 km | 5:36 | 5:36/km | 5:39/km | +3 m | 138 |
| 9 | 1.00 km | 5:49 | 5:49/km | 5:33/km | +19 m | 146 |
| 10 | 1.00 km | 5:40 | 5:40/km | 5:36/km | +14 m | 147 |
| 11 | 1.00 km | 5:34 | 5:34/km | 5:38/km | +7 m | 143 |
| 12 | 0.83 km | 4:47 | 5:46/km | 5:33/km | +12 m | 147 |
Logged before the 30 km build began.