Copenhagen 6h-race, 30.10.10: Preparations

An new race is due tomorrow. It'll be my second 6h-race. Last one was this year when participating in Romerike 6h-race in Norway. I finished with a result of 60,096 km. Average pace was 5:59.
Overall goal this time is to improve on that performance.

During that race I lost some time because of two visits to the toilette. In addition I hadn't established good enough nutrition routines.
My improvements from the last race is to avoid the toilette visits, execute good nutrition routines and use a running/walking strategy. In addition I'm focusing on average pace-not laps. My goal, average pace is 5:30.

Strategy:

1. Running/walking:
25m with a pace of 5 min/km / 5m with a pace of 10min/km. That will result in an average pace of 5:28, covering 5,5 km every half hour, and 11 km every hour-resulting in a total of 66 km.
One lap is 2,221 km. That'll result in 4,95 laps pr hour and a total of 29,7 laps.

2. Nutrition:
I'll make use of energy gels from Winforce, one every 30 minutes, this will be supplemented with water.

3. Equipment:
-Shoes: Saucony Kinvara
-Clothing: thights(knee-length), singlet, jacket-all from GORE
-Monitoring: GF 205-I'm logging every lap
-Other: vaseline, drinking belt(6 bottles)

4. Mental part:
I'm focusing on the pace, reaching the next km and reaching the walking break. Important to me is to enter a zen-like zone consentrating on keeping the pace, reaching the next km and the walking break-no more to it! In addition I'm focusing on having a great run!

UltraBirken-2010: Preparations

Gjerdingen, Nordmarka

First upcoming event is an ultrarace on trail-UltraBirken. It's due next Saturday.
Distance is 73 km and most of it is on trail. Start from Rena(7 a.m.) and finish in Lillehammer.
My target with this race is to finish faster than 10h. In order to do that I need to have an average pace of 8 min/km. That's within my reach.
The course is divided in the following parts:

1. Rena-Skramstadsætra(D)         : 15 km, on gravel roads
2. Skramstadsætra-Åkersætra(D) : 17,5 km(32,5 km from start), trail and mountain running
3. Åkersætra-Sjusjøen(D)            : 17,5 km(50 km from start), very technical trail on marshland
4. Sjusjøen-Finnsveen                  : 14 km   (64 km from start), gravel roads and light trail
5. Finnsveen-Lillehammer             : 9 km     (73 km from start), gravel roads and light trail
D: Drop-point

Theoretical I have the opportunity to supply myself at three aid-stations(2, 3 and 4)
The first part of the race is easy to decide on when it comes to shoes. I'll use some light-weight shoes.
From point 4 to the finish line I'll use trail-shoes. That goes for the part between part 2 and 4 as well.
I'm bringing three pair of shoes.
1) Mizuno Wave Ronin for use from the start till Skramstadsætra(15 km).
2) Puma Trailfox for use between Skramstadsætra and Sjusjøen(35 km)
3) Montrail Masochist for use between Sjusjøen and the finish line.(23 km)

Strategy:
-Goal, overall: finish on 9h 45m (average pace of 8,0 min/km / 7,5 km/h)

.1 Rena-Skramstadsætra        : time spent is 1,5h
(average pace of 6 min/km), add 5 min for shoe-change

.2 Skramstadsætra-Åkersætra: time spent is 2,5h
(average pace of 8,5 min/km), add 10 min for refuelling

.3 Åkersætra-Sjusjøen            : time spent is 2,5h
(average pave is 8,5 min/km), add 15 min for shoe and  refuelling.

.4 Sjusjøen-Lillehammer         : time spent is 2,5h
(average pace is 6,5 min/km), add 15 min for refuelling along the course.

Total time spent                      : 9h + 45min = 9h 45m
( average pace overall is 8,0 min/km)

Time, passing(out):
1. Rena, start           : kl 0700
2. Skramstadsætra  : kl 0835
3. Åkersætra           : kl 1115
4. Sjusjøen              : kl 1400
5. Lillehammer        : kl  1645

Equipment:
1. Shoes:
.1 Mizuno Wave Ronin
.2 Montrail Masochist
.3 Puma Trailfox

2. Clothing:
.1 Thights: long(1), Gore Mythos/ medium length(GORE)
.2 Jersey: long sleeves-Merino Wool(1), t-shirt(1)
.3 Socks: 4 pairs-Gore
.4 Underwear: 2 changes
.5 Jacket: windproof(1)-Gore
.6 Gloves: 1 pair-Gore
.7 Headwear: 1-Gore

3. Food:
.1 Energy-drink: 150 g
.2 Coke: 0,5 l
.3 Potato-chips: 50g
.4 Chocolate: 95 g
.5 Electrolytes: 40 g

4. Supplementary:
.1 Vaseline
.2 Sports-tape
.3 Multi-tool
.4 Compass
.5 Map: Turkart-"Birkebeineren"
.6 Toilette paper
.7 Soap, small
.8 Digital camera
.9 GPS-watch
.10 Wrist-watch
.11 Running-sack(10l)
.12 Drinking-belt, Perfekta(8 bottles of 0,15l)