6.73 km · 38:53 (38:54 elapsed) · 5:46/km · HR 137 avg / 152 max · cadence 173 spm · +40m/-38m
Execution: plan 150′ Z2 → ran 38:53 (-74 %) · HR 137 avg (Z2 cap 145)
9%Z2 83%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:53 | 5:53/km | 5:59/km | +11 m | 124 |
| 2 | 1.00 km | 5:35 | 5:35/km | 5:38/km | +1 m | 134 |
| 3 | 1.00 km | 5:41 | 5:41/km | 5:44/km | +5 m | 135 |
| 4 | 1.00 km | 5:43 | 5:43/km | 5:47/km | +3 m | 137 |
| 5 | 1.00 km | 5:57 | 5:57/km | 5:43/km | +10 m | 141 |
| 6 | 1.00 km | 5:48 | 5:48/km | 5:51/km | +5 m | 140 |
| 7 | 0.72 km | 4:18 | 5:58/km | 5:47/km | +8 m | 145 |
Part of week 11 of the 30 km build.