Transferred to Flying Blue and Emirates, both posted within 5-10 minutes. A feature with CapitalOne that surprised me coming from Amex is that you can transfer in increments of 100 with a minimum amount of 1000 per transfer.

In retrospect, I wish I would have done 100 over with Emirates, because your Classic Rewards redemption can't bring your balance down to 0. With no other good way to get a single Skywards mile, I had to burn an extra 1000 miles to be able to redeem instead of just wasting 100 had I known/planned better on the initial transfer.