10k PR yesterday!!!!!!: Triathlon Forum: Slowtwitch Forums

10k PR yesterday!!!!!!

Oct 30, 17 9:36

Post #1 of 3 (1207 views)

I ran a new 10k PR yesterday (40:20) in my hometown Quito which lays 2850m above sea level.

I will be Racing Ironman 70.3 Cartagena in 4 weeks. Taking my new 10k time and considering it was run at high altitude, what would be a realistic pace for my upcoming 70.3 race?

My 70.3 run PR is a 1:37 half marathon.

Love the Pain!

Quito-Ecuador

Last edited by: mpo_tri: Oct 30, 17 9:40

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Re: 10k PR yesterday!!!!!! [mpo_tri] [ In reply to ]

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Jonathan22

Oct 30, 17 10:52

Post #2 of 3 (1069 views)

Congrats on your PR.

I'm sure others will chime in with their own math.

But my math would be a 40:20 10k is a VDOT of 51.

All else being equal and a properly paced bike in a HIM should allow you to run at your open marathon pace for the run portion of a HIM.

So, with a VDOT of 51, you would run the half in your HIM at 7:10 pace for a run split of 1:33:49.

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Re: 10k PR yesterday!!!!!! [mpo_tri] [ In reply to ]

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alex_korr

Oct 30, 17 11:17

Post #3 of 3 (992 views)

I was able to run a sub 1:30 HIM run after hitting a 39:00 min 10k. So I'd say you're looking at a 1:32-1:35 range of HIM runs depending on factors like bike fitness, weather, etc.

Next races on the schedule: none at the moment

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