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. |