3x4km intervals with 1km easy rest between
Overall
| Time: | 00:29:14 |
| Distance: | 15.04 km |
| Elevation Gain: | 22 m |
| Calories: | 656 C |
Timing
| Time: | 00:29:14 |
| Moving Time: | 00:29:05 |
| Elapsed Time: | 00:29:14 |
| Avg Speed: | 30.9 km/h |
| Avg Moving Speed: | 31.0 km/h |
| Max Speed: | 38.2 km/h |
Speed
Pace
Elevation
| Elevation Gain: | 22 m |
| Elevation Loss: | 17 m |
| Min Elevation: | 11 m |
| Max Elevation: | 21 m |
Heart Rate
| Avg HR: | 159 bpm(86% of MHR) |
| Max HR: | 176 bpm(95% of MHR) |
4x1km intervals with 2min walk recoveries.
Overall
| Time: | 00:16:49 |
| Distance: | 4.02 km |
| Elevation Gain: | 9 m |
| Calories: | 318 C |
Timing
| Time: | 00:16:49 |
| Moving Time: | 00:16:39 |
| Elapsed Time: | 00:22:52 |
| Avg Pace: | 04:11 min/km |
| Avg Moving Pace: | 04:08 min/km |
| Best Pace: | 03:31 min/km |
Speed
Pace
Elevation
| Elevation Gain: | 9 m |
| Elevation Loss: | 13 m |
| Min Elevation: | 11 m |
| Max Elevation: | 21 m |
Heart Rate
| Avg HR: | 176 bpm(95% of MHR) |
| Max HR: | 182 bpm(98% of MHR) |
A pretty brutal session. Temperature was 33+ degrees. A session like this highlights the importance of training with a partner. Pushed that little bit harder than usual. Runs in particular were tough straight after the ride but I was extremely happy with the first 3 splits. The last split was still quicker than the 4:28 target I had set out for myself but I definitely hit the wall. The time was significantly slower than the first three. I wanted a drink and my blisters were killing me but am glad that I got it done. Something satisfying about finishing sessions like this... its like money in the bank.
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