XIV Endurance 24h

Race plan

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.

Sponors for the 2023 IVX Endurance 24h race (above).

Pictures from the 2019 event.

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