Sprint Tri 5K Segment - Performance

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2008-08-05 7:24 AM

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Bettendorf, Iowa
Subject: Sprint Tri 5K Segment - Performance

Question:

Is there a standard formula or thought for how I can expect myself to perform in the run segment of a Sprint based on my 5K stand alone time?  IOW...If I can warm up and run a 23 minute 5K alone, how much slower, in theory, would I run my 5K as the third leg of the sprint tri.  Assuming I'm fairly well trained in the other disciplines, would I add 10% additional time, 15%, 20%? 

Thanks for any feedback...I know there are many factors that come into play.  I am just looking to make a ballpark prediction of what I should be able to do.

2008-08-05 7:29 AM
in reply to: #1581959

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Subject: RE: Sprint Tri 5K Segment - Performance

Check out Jorge's thread on "How to determine run race pace"; it has some tables that can be used to give you an idea.

Basically, the commonly accepted value are (with a well paced bike):

sprint run @ open 10k pace
oly run @ open half mary pace
him run @ open mary pace

Shane

2008-08-05 7:30 AM
in reply to: #1581959

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Subject: RE: Sprint Tri 5K Segment - Performance

Obviously there are lots of factors (hills on the course, weather, etc...), but do you practice brick workouts?  I found that was my biggest inhibitor during my first sprint, I never practiced the transition from bike to run and my legs felt like cement when I hit the pavement.  Do a couple of those before your race and I wouldn't think you'd see too much of a dip in performance.

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