XIV Endurance 24h
Race plan
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I must perform 225 kilometers to get the SPARTATHLON (SP) AQ (automatic qualifer) for the 2023 race. This is the last chance! (And I need to submit my SP application at evening 26th.)
I also need to do 244 kilomters to get into the national 24 hour team for IAU World Champs in Taipei December 2023. After XIV Endurance 24h, I must focus at BADWATER 135 — for the July 4th race — and do not have time to do another try for 244 km / 24.
Thank you to my sponsors for this race !!!
- Kjeldsberg Eiendomsforvaltning
- Timeanddate.com
- Notar
- NDT.Kai
- Stavanger Idrettsklinikk
- Supreme Roastworks
- Run4.no
- Sportdesign
If you want to support me either donate at Vipps #662995 or at PayPal link.
Detail:
- February 25th
- The race venue Esport Ratiopharm Arena is located roughly 20km from Helsinki City. The address is Koivu-Mankkaan tie 5, Espoo.
- EET timezone. 1 hour ahead of Norway
- Mondo-surfaced 390.04 meter indoor track.
- Live stream: https://www.youtube.com/watch?v=Rrpxzs-vW08
- Live tracking: https://www.championchip.ee/live/2415
Schedule:
- 09:00 — complete breakfast
- 09:30 — travel from hotel to race area
- 10:00 — pick up BIB
- 12:00 — race start
- 18:00 — change direction
- 00:00 — change direction
- 06:00 — change direction
- 12:00 —race finish
NOTE TO SELF/Remember:
- Be done with breakfast by 09:00
- Check/cut toe-nails
- Add in additional Himalaya salt at breakfast
- Pre-mix Tailwind drinks
- Charge-up Coros Apex watch — and other electronic gear
Race gear:
- T8 Commando underwear
- T8 Sherpa Shorts
- Injinji socks (short)
- Endurance 24h singlet
- Coros Apex watch
- Altra Vanish Carbon
- Himalaya salt in a bag
Pack list
In addition to above race gear; pack following:
- 0.25 dl softflask (several)
- Tailwind
- 1.5 liters bottles (2 pcs.) for pre-mix
- Maurten gel
- Salomon jacket
- long sleeve shirt
- face mask
- antibac
- Norwegian flag
- Notar hat
- Extra pair of Injinji socks
- Compression socks
- Compression bandage
- Flip flops
- Extra T8 Commando underwear
- Towel
- Buff
- Hat
- cap
- Salt stick
- IBUX/Paracet
- Imodium
- Mentos
- Alcohol free beer
- KT-tape
- Apple watch
- Apple watch charger
- Iphone
- Lightning cable to USB-C
- Airpods
- Battery bank
- Passport
- Visa card
- Credit card
- Funnel and something to mix drink in
- Some big bottles to have the pre-mixed drink in
- Finger glove/pulsevarmer (green)
- MacBook with charger
- glasses
Nutrition strategy:
Step 1:
- As simple as possible. Use 0.5 to 0.75 dl (3 x bottles) Tailwind per hour for “as long as possible”.
- 1 scoop per 0.25 dl → 100 kcal — 25 gram carbs.
- Aim for 3 x bottles per hour: 300 kcal — 75 gram carbs
- Himalaya salt ad hoc
Step 2:
- When that is not working, move over to two gels with Maurten / per hour. 2 gels → 50 gram carbs
- Himalaya salt ad hoc
Step 3:
- When that is not working whatever is working;
- Coca Cola
- Mentos
- Alcohol free beer
Race plan:
- Even pace
- 5:15 min/km — 5:30 min/km
- 02:03 min/lap — 02:09 min/lap
- 225 km → 577 laps, avg: 06:24 min/km
— -
- 244 km → 626 laps, avg: 05:54 min/km, 02:18 min/lap
- 265 km → 680 laps, avg: 05:26 min/km, 02:07 min/lap
- 270 km → 693 laps, avg: 05:20 min/km, 02:05 min/lap
Crew:
- John Jakobsen
Other runners:
- 99 Kari Ranta — PB: 245.339 (2022)
- 108 Mikko Sallinen — 24h rookie — 144 km / 12h
- 110 Jari Soikkeli — PB: 253.958 km (2020) → Esport arena record
- 106 Tomi Ronkainen — PB: 260.235 km (2022) → Finish record
Other Norwegian runners:
- Eiolf Eivindsen, 15th times finisher in Spartathlon
- Per Audun Heskestad