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I would start the first run at a 10K sort of pace. On the bike, I would push something like a 40K TT pace, you want to go fast but realize that you need to run a fast three miles afterwards. On the last run, don't start too fast, I've found that I can get a sort of irrational burst of running speed out of T2 that quickly fades.

You want your overall level of effort to be pretty constant.
 

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TriJustin said:
Ah thanks! now when it come to what to wear do you run in the same top that you ride in?
Odd question sorry, just because i usually run with out one...didnt know where my number would go?
If it were me I'd use a race belt and have the number backwards while on the bike. On a sprint du, you don't want to be changing anything but your shoes, if those:
http://will-clarke.com/national-duathlon-champs-silver/
 
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