Notes
(23km – 14.3mi)@MPace – 1.47.23
4:40.13 min/km – 7:30.82 min/mi
AHR – 159.4
04 – 20.50 – 0.20.50 – 132 – 4.007
05 - 12K - 4.20 – 0.25.11 – 150 – 0.966
06 - 13K - 4.35 – 0.29.47 – 153 – 0.990
07 - 14K – 4.46 – 0.34.34 – 154 – 1.073
08 - 15K - 4.34 – 0.39.08 – 154 – 1.014
09 - 16K - 4.26 – 0.43.35 – 155 – 1.046
10 - 17K - 4.30 – 0.48.05 – 160 – 1.035
11 - 18K - 4.35 – 0.52.41 – 159 – 1.041
12 - 19K - 4.32 – 0.57.13 – 162 – 1.009
13 - 20K - 4.37 – 1.01.51 – 162 – 1.014
14 - 21K - 4.36 – 1.06.27 – 158 – 1.015
15 - 22K - 4.29 – 1.10.56 – 162 – 1.001
16 - 23K - 4.42 – 1.15.39 – 159 – 1.064
17 - 24K - 4.38 – 1.20.18 – 164 – 1.009
18 - 25K - 4.37 – 1.24.56 – 163 – 1.001
19 – 26K - 4.55 – 1.29.51 – 166 – 1.035
20 - 27K - 4.34 – 1.34.25 – 159 – 1.006
21 - 28K - 4.45 – 1.39.10 – 161 – 1.011
22 – 29K - 4.46 – 1.43.57 – 161 – 1.020
23 - 30K - 5.00 – 1.48.57 – 159 – 1.017
24 - 31K - 4.51 – 1.53.48 – 159 – 1.046
25 - 32K - 5.04 – 1.58.52 – 162 – 1.027
26 - 33k - 4.42 – 2.03.35 – 163 – 0.985
27 - 34k - 4.38 – 2.08.13 – 162 – 0.986
28 – 5.26 – 2.13.39 – 159 – 1.022
ST – 6.5 HRS (22:45 – 05:15)
Z1 – 115 – 170
AHR – 155
TIZ – 2.03.20
AHRZ - 153