OD finishing times
gdh250467
Posts: 237
in General Chat
I've got the opportunity of doing my first OW OD this weekend, but to date I've only done pool based Sprints, and haven't really trained at/for the longer distance. I'm planning on doing a half distance Aquathlon at the venue tonight, just to test myself. I'm sure I can complete the distance, but I would probably finish in the 2:45 - 3:00 mark.
Has anyone else made the step up, what sort of times did you achieve, and is it significantly different to a Sprint, or just more of the same?
Has anyone else made the step up, what sort of times did you achieve, and is it significantly different to a Sprint, or just more of the same?
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I was a bit disappointed with my run in particular, 56 minutes. See my Deva Tri thread for details.
Briefly though, this year my previous races (sprint and shortish duathlon) have been a lot quicker (15 - 20 minutes) than similar races last year, and I'd knocked a big chunk of my 1/2 marathon pb (admittedly the previous time was years ago) so I was hoping to go nearer 2.30 for the OD than I managed.
The swim was slower and longer than a sprint, but OK. The bike for me was just the same but longer. Running felt like it had last year in races - a slow plod where I couldn't get to move my legs any quicker, rather than the other races this year where it actually felt like I was running reasonably fast.
I'm hoping extra experience and training will mean I can do better at Bala in September.
My target is sub 2:45 but I'd be happy with anything under 2:50 on the day.
First OD for me in September, also aiming for 2hr 45mins which would make me very happy. Still smiling at under 3hrs... not so happy over 3hrs.
Target times are:
Swim 00:30:00 - knock off around 7 mins (off only ow 750 swim i've having swum 2 x 400 before - and pretty hung over!!)
T1 00:02:00
Bike 01:20:00 - same speed as sprint just 10 miles longer
T2 00:02:00
Run 00:50:00 - 24 mins 5k in sprint
Total of 02:44:00
2nd sprint on Sun so see how my times have come down....
Swim 30:00
Bike 1:30:00
Run 1:00:00
Total 3:00:00
I'm hopeful that I can better each of the above, but as fatigue builds up and speed reduces, not too sure. i'll report back on how it goes
swim= 33.51
bike= 119.00
run= 46 ish
my transitions could of been a lot quicker but Ithink I could of given a bit more on the run, but really pleased for my first of many OD.
How much of a step up is it to go sub 2hours 30?
i came in 2:33, with 27 for the swim, 1:12 for the bike and 54 for the run, with about 3mins in there for the transitions.
i was esctatic at the time, but i still think there is 5mins to be taken out of the run. also, the bike route was pretty flat so that time might be a bit quick compared to other courses.
mostly it is more of the same, but if you have a tendency to hammer the bike hard then you might find there is a lot less in the tank for the run.
Be careful about your run pro-rata. If you gun around the bike like I did (i.e. at sprint distance speed the whole way around), you might find 10k on knackered legs is very slow. To give you some perspective my 10k pb is 38:58 (hilly). My time last week on a flat 10k off the bike was nearly 53 minutes...
The prediction could be +/- about an hourish!!!
So far i've gone for:
Swim 39s per 25m
Bike 14.93mph
Run 12 1/2 min miles...
Good to have a target but will prob just try to stay within a heart rate range on the day?!?
I know this has very little to do with the thread!!...soz.
I've got another OD in a week at Dorney Lake, so I may try slowing the bike down a tad and seeing what happens.
starting to feel like i've bitten off more than i can chew, but i'm sure i'll be able to limp round ok!