Multi-sport run split vs. open run time

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2008-04-08 3:05 AM

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Expert
1013
1000
White House, TN
Subject: Multi-sport run split vs. open run time

In my last two duathlons (swim/ run), I've been a bit bothered by my run pace.  It seems that my 5k run splits are a full 60 to 90 seconds slower than my open 5k times which works out to 30-40 seconds per mile.

Yeah, I expect my performance to fall off a bit after a 8-13 minute swim but does this seem about normal? 

2008-04-08 3:12 AM
in reply to: #1322696

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Expert
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Orange County, California
Subject: RE: Multi-sport run split vs. open run time
Can't speak for anyone else. But in a tri, my runs are about 10 percent slower than a stand alone run race.
2008-04-08 6:33 AM
in reply to: #1322696

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Expert
655
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Muncie, IN
Subject: RE: Multi-sport run split vs. open run time
I'm not sure how I do it but in a Tri my runs are pretty darn close to my open run times. Actually my fastest 5k last year was in a Tri. Although I've done only sprints so when I do a HIM this summer I really expect my run to be about 30 seconds slower than my usual pace.
2008-04-08 6:40 AM
in reply to: #1322729

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Cycling Guru
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Fulton, MD
Subject: RE: Multi-sport run split vs. open run time

Amine likes to post his run correlation which basically work out to be:

Tri 5k pace = open 10k pace.

Tri 10k pace = 1/2 marathon pace.

etc.

2008-04-08 8:15 AM
in reply to: #1322696

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Coach
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Boston, MA
Subject: RE: Multi-sport run split vs. open run time
depending on how fit you are and how well you pace your swim/bike you should be able to run 5 to 10% off your open run times. If you are falling too much off pace you either need more fitness, better pacing or both.
2008-04-08 8:35 AM
in reply to: #1322696

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Expert
1073
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scottsdale, az
Subject: RE: Multi-sport run split vs. open run time
My 10k in my last tri was very close, I'm doing a splash and dash in a few weeks and hope to PR in the 5k, we'll see! I didn't close to a PR in the 1/2 marathon through in ca.


2008-04-08 9:22 AM
in reply to: #1322696

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Regular
545
50025
Subject: RE: Multi-sport run split vs. open run time
If you are setting run PRs in the run of a triathlon I would guess that you are either: 1) not racing the swim/bike hard enough; or 2) not racing your stand alone run races hard enough. IMO.
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General Discussion Triathlon Talk » Multi-sport run split vs. open run time Rss Feed