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Belle Haes

9 July 2026 - 15 July 2026

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Athlete Progress Reflection for Belle Haes – UTA50 Preparation & Execution

Generated 23 May 2026

No published link yet.

Coaching Period Overview

From October 2025 through May 2026, your training was centred around the goal of the UTA50. Over this 34-week stretch, you logged 207 workouts totalling 1,043km of running and a total movement duration of nearly 225 hours. Your average weekly running distance was just over 30km, with consistent engagement spanning 33 active training weeks (97% consistency). Notably, you gained more than 21,000m of elevation – a reflection of your commitment to specificity and trail focus.

Key Achievements

  • Completed the UTA50 (A-priority race), with your longest single effort of 55.2km and 2,421m elevation gain on event day.
  • Delivered two weeks above 57km of running, both with substantial climbing.
  • Hit 33 out of 34 weeks of active training, showing impressive consistency.
  • Maintained structured training with effort across various distances: 5km, 10km, and half marathon.

Biggest Training Weeks

Distance/Duration/Elevation:

  • The week of 11–17 May 2026 was your biggest by every metric: 61.4km run, just under 14 hours on your feet, and 2,452m of elevation. This was event week for the UTA50.
  • The week of 13–19 April 2026 was strong too, with 57.1km, 11h 12m duration, and 1,741m elevation over 4 sessions—particularly impressive outside of an event context.

Best Performances

5km

  • Fastest 5km result of 30:51 (9 March 2026), inferred from a solo workout.
  • Multiple sub-31 minute efforts in this period show a steady level at this distance.

10km

  • Quickest known 10km effort: 1:26:32 (21 March 2026; standalone session).
  • Gradual improvement in pace is visible over the samples, showing increasing endurance and efficiency.

Half Marathon

  • One known result, covered in a solo session on 23 January 2026 (3:15:08).

50km

  • No standalone 50km result on record apart from your UTA50 event finish.

Race/Event Outcomes

  • UTA50 (16 May 2026; A-priority): Completed a 55.2km event with 2,421m climbing. This stands as the highlight of the period and the most significant indicator of endurance and preparation.

Training Adjustments

There were no documented injury interruptions, illness, or significant missed weeks according to the metrics reviewed. The only major adjustment was the focused recovery after your A-race, in line with best practices for post-ultra adaptation (zero running volume in the week following UTA50; emphasis on walking, mobility, and monitoring). This fits the target of letting adaptation catch up and managing fatigue risk.

Growth as an Athlete

You’ve demonstrated an exceptional capacity for consistency over a long preparation, prioritising both volume and trail specificity. The pattern of regular block training, combined with the disciplined drop-back and conservative approach to recovery following your main race, shows maturity in how you back yourself and look after your body. Steady improvements in the 5km and 10km session results also suggest you’re handling aerobic base and gentle speed work while building trail endurance.

Coach Reflection

Showed up again and again and AGAIN! Across this period, your commitment to turning up—for both the big and the ordinary days—has been your greatest strength. The metrics speak for themselves: strong blocks of training, great elevation, and always an eye to the bigger picture. Most satisfying for me is your buy-in to the recovery-first mindset after UTA50—this will pay dividends in ongoing progress and resilience.

What To Carry Forward

  • Consistency is your foundation—keep this habit front and centre.
  • Prioritise specificity for upcoming trail targets: more elevation, varied terrain, more experiments with gear and nutrition where possible.
  • Back off and recover when needed: the post-race approach here was spot-on.
  • Stay curious with pace work and keep those shorter sessions ticking over between longer efforts—this sets you up for well-rounded trail fitness.

If you have any questions about the numbers or want help setting the next goal, let’s discuss—keen to see where you want to head next!

Cheers,

Darryl

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Showing 4 of 4 matching artefacts.

AI SummaryCompleted11 July 2026, 11:37 pm

AI Summary - 6 July 2026 - 12 July 2026

Coach Reasoning: Current Status - Belle is in a recovery phase, now 57 days post-UTA50, with no recorded running, training, or feedback for the past week, and nothing logged for a…

Belle HaesNot recorded

Artefact

Coach Reasoning:
Current Status
- Belle is in a recovery phase, now 57 days post-UTA50, with no recorded running, training, or feedback for the past week, and nothing logged for almost two months.
Training Trend
- Recent data shows an abrupt stop in running activity since mid-May, following a period of consistent weekly volume through to the goal race.
Race-Specific Stimulus Gaps
- Insufficient evidence exists to assess current fitness or sustained adaptation, as there is no recent activity and no update on next goals or constraints.
Risk / Unknowns
- Key risks are the complete lack of running in the past 57 days and absence of feedback regarding recovery status, injury, illness, or future plans. Training constraints, health, and intent remain undocumented.
Coaching Recommendation
- Prioritise re-engaging with Belle for an update on recovery, health, and upcoming goals. Hold off on planning any progression until basic health and readiness are confirmed. Avoid making assumptions about reasons for the training pause without direct athlete input.

Athlete Message:
Hi Belle, it's been a while since the last update. When you're ready, let me know how you're feeling and if you're looking to kick off training again, or if anything needs adjusting. Just checking in to see what's next and how things are on your end.

Coach Conversation Guide:
- Reach out for an update on Belle's current recovery, motivation and health status.
- Ask if there are any new injuries, niggles, or life changes affecting her return to training.
- Clarify whether Belle is ready and motivated to set a new training focus or goal.
- Check if she would like support with gradual reintroduction or prefers more time away.
- Confirm if there are any constraints or barriers before introducing structure.
Why this recommendation?
{
  "Athlete summary": {
    "id": "cmni8aip800olh0uuym2w97zp",
    "name": "Belle Haes",
    "timezone": "Australia/Sydney",
    "localeContext": {
      "locale": "en-AU",
      "spelling": "Australian English",
      "wordingExamples": "prioritise, kilometre, organised",
      "dateFormatExample": "10 May 2026",
      "distanceWord": "kilometre"
    },
    "currentPhase": "Recovery",
    "preferredCommunicationTone": "Casual, concise and inquisitive.",
    "aiEnabled": {
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    "strava": {
      "connected": false,
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    }
  },
  "Goal context": {
    "Primary goal": "UTA50",
    "Legacy event name": "UTA50",
    "Legacy event date": "2026-05-16T12:00:00.000Z",
    "Race phase": {
      "daysUntilGoalEvent": -56,
      "phase": "unknown"
    },
    "Primary race goal": {
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      "priority": "A",
      "status": "active",
      "goalStatus": "Planned",
      "title": "UTA50",
      "description": null,
      "targetDate": "2026-05-16",
      "targetValue": null,
      "notes": null,
      "raceName": null,
      "raceWebsiteUrl": "https://uta.utmb.world/races/UTA50",
      "raceDistance": "50",
      "raceDistanceKm": null,
      "raceType": "Trail Ultra",
      "goalFinishTime": "11hours",
      "targetTime": null,
      "stretchGoal": null,
      "courseMapUrl": "https://uta.utmb.world/races/UTA50",
      "gpxUrl": null,
      "elevationGain": 2168,
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      "keyConcern": null,
      "nutritionNotes": null,
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      "terrainNotes": null,
      "cutoffNotes": null,
      "aidStationNotes": "18.4km from start - Water, Näak Drink, Waffles, Gels, Food\n29.3km from start - Water, Näak Drink, Waffles, Gels, Food\n42.6km from start - Water, Näak Drink, Waffles, Gels, Food"
    }
  },
  "Risk factors": [
    {
      "code": "missed_sessions",
      "severity": "warning",
      "label": "Recent missed running or training",
      "evidence": [
        "57 days since last running workout."
      ]
    },
    {
      "code": "underload",
      "severity": "info",
      "label": "Recent running underload",
      "evidence": [
        "7-day running distance 0.0 km; distance change 0%."
      ]
    }
  ],
  "Planning implications": [
    "Consider whether underload is explained by injury, illness, travel, taper, recovery, or constraints before recommending catch-up load."
  ],
  "Missing data": [
    "Current injury/niggle status is not documented.",
    "Training constraints are not documented.",
    "Available training days are not documented.",
    "Strava account is not connected for this athlete."
  ],
  "Recent training": {
    "Dashboard metrics": {
      "lastWorkoutAt": "2026-05-15T21:11:28.000Z",
      "lastLongRunAt": "2026-05-15T21:11:28.000Z",
      "rolling7DayRunningDistanceKm": 0,
      "rolling7DayRunningDurationMinutes": 0,
      "rolling7DayRunningLoad": 0,
      "runningDistanceChangePercent": 0,
      "runningLoadChangePercent": 0,
      "longestRunDistance7dKm": 0,
      "longRunPercent7d": 0,
      "recentActivityTypesLast14Days": []
    },
    "Weekly running": [
      {
        "weekStart": "2026-02-23T00:00:00.000Z",
        "distanceKm": 24.21923,
        "durationMinutes": 290.45,
        "load": 313.79961499999996
      },
      {
        "weekStart": "2026-03-02T00:00:00.000Z",
        "distanceKm": 28.08464,
        "durationMinutes": 229.88333333333333,
        "load": 245.55565333333334
      },
      {
        "weekStart": "2026-03-09T00:00:00.000Z",
        "distanceKm": 16.07971,
        "durationMinutes": 114.5,
        "load": 122.899855
      },
      {
        "weekStart": "2026-03-16T00:00:00.000Z",
        "distanceKm": 28.642529999999997,
        "durationMinutes": 270.1166666666667,
        "load": 286.30793166666666
      },
      {
        "weekStart": "2026-03-23T00:00:00.000Z",
        "distanceKm": 44.37852,
        "durationMinutes": 450.95,
        "load": 482.52926
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      {
        "weekStart": "2026-03-30T00:00:00.000Z",
        "distanceKm": 43.51625,
        "durationMinutes": 461.46666666666664,
        "load": 494.8547916666667
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    ],
    "Recent test runs": [
      {
        "startTime": "2026-03-17T06:31:24.000Z",
        "durationMinutes": 9.733333333333333,
        "distanceKm": 0.79091,
        "classificationLabels": [],
        "stravaDetailSummary": null,
        "stravaDetail": [],
        "reason": "Short/low-volume run; treat as possible test run only if notes support that interpretation."
      },
      {
        "startTime": "2026-02-21T07:38:28.000Z",
        "durationMinutes": 8.15,
        "distanceKm": 1.00632,
        "classificationLabels": [],
        "stravaDetailSummary":... [truncated]
Safe metadata
Created
11 July 2026, 11:37 pm
Archived
Not recorded
Deleted
Not recorded
Athlete
Belle Haes
Workflow
AI Summary
Status
Completed
Duration
Not recorded
Model
Not recorded
Schema version
Not recorded
Token estimate
Not recorded
Attempt count
Not recorded
Compaction used
Not recorded
Generated by
openai
AI SummaryCompleted11 July 2026, 11:28 pm

AI Summary - 6 July 2026 - 12 July 2026

Coach Reasoning: Current Status - No running or training sessions logged this week. Belle appears to remain in recovery phase, which is consistent with being more than 8 weeks pos…

Belle HaesNot recorded

Artefact

Coach Reasoning:
Current Status
- No running or training sessions logged this week. Belle appears to remain in recovery phase, which is consistent with being more than 8 weeks post-UTA50.

Training Trend
- No new running activity for 57 days and no other cross-training recorded. Prior to this, Belle had a solid lead-up to the event but has had a total drop-off after the race.

Race-Specific Stimulus Gaps
- No current training stimulus data is available, and there is no evidence of activity addressing trail ultra demands or aerobic maintenance.

Risk / Unknowns
- There is no documentation of injury, illness, or athlete feedback to explain the complete lack of activity. Absence of Strava connection and missing availability/injury notes does not allow clarification on whether this is intentional recovery, disengagement, or due to an unreported issue.

Coaching Recommendation
- Direct, empathetic check-in is warranted to clarify Belle's current motivation, health, and future goals before proposing any training. Avoid making assumptions about her status until further information is received.

Athlete Message:
Hey Belle, I noticed there’s been a long break from training since UTA50. Just checking in to see how you’re feeling and what your plans or goals might be moving forward. Let me know if you need any support getting back into things or have anything you’d like to discuss.

Coach Conversation Guide:
- Check whether Belle’s extended recovery was intentional, due to injury, life changes, or loss of motivation.
- Ask about her current health and mental state since the event.
- Clarify if she is interested in maintaining running or aiming for new goals.
- Discuss if she wants structured support, or is intentionally on an extended break.
- Does she have any new constraints or challenges affecting her ability to train?
- Would a return-to-run plan or alternative activity support be helpful if she wants to re-engage?
Why this recommendation?
{
  "Athlete summary": {
    "id": "cmni8aip800olh0uuym2w97zp",
    "name": "Belle Haes",
    "timezone": "Australia/Sydney",
    "localeContext": {
      "locale": "en-AU",
      "spelling": "Australian English",
      "wordingExamples": "prioritise, kilometre, organised",
      "dateFormatExample": "10 May 2026",
      "distanceWord": "kilometre"
    },
    "currentPhase": "Recovery",
    "preferredCommunicationTone": "Casual, concise and inquisitive.",
    "aiEnabled": {
      "report": true,
      "plan": true
    },
    "strava": {
      "connected": false,
      "athleteId": null,
      "scope": null,
      "connectedAt": null,
      "lastSyncedAt": null
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  },
  "Goal context": {
    "Primary goal": "UTA50",
    "Legacy event name": "UTA50",
    "Legacy event date": "2026-05-16T12:00:00.000Z",
    "Race phase": {
      "daysUntilGoalEvent": -56,
      "phase": "unknown"
    },
    "Primary race goal": {
      "goalType": "race",
      "priority": "A",
      "status": "active",
      "goalStatus": "Planned",
      "title": "UTA50",
      "description": null,
      "targetDate": "2026-05-16",
      "targetValue": null,
      "notes": null,
      "raceName": null,
      "raceWebsiteUrl": "https://uta.utmb.world/races/UTA50",
      "raceDistance": "50",
      "raceDistanceKm": null,
      "raceType": "Trail Ultra",
      "goalFinishTime": "11hours",
      "targetTime": null,
      "stretchGoal": null,
      "courseMapUrl": "https://uta.utmb.world/races/UTA50",
      "gpxUrl": null,
      "elevationGain": 2168,
      "terrain": null,
      "confidenceLevel": null,
      "mainObjective": null,
      "keyConcern": null,
      "nutritionNotes": null,
      "injuryConstraintNotes": null,
      "additionalNotes": null,
      "coachNotes": null,
      "terrainNotes": null,
      "cutoffNotes": null,
      "aidStationNotes": "18.4km from start - Water, Näak Drink, Waffles, Gels, Food\n29.3km from start - Water, Näak Drink, Waffles, Gels, Food\n42.6km from start - Water, Näak Drink, Waffles, Gels, Food"
    }
  },
  "Risk factors": [
    {
      "code": "missed_sessions",
      "severity": "warning",
      "label": "Recent missed running or training",
      "evidence": [
        "57 days since last running workout."
      ]
    },
    {
      "code": "underload",
      "severity": "info",
      "label": "Recent running underload",
      "evidence": [
        "7-day running distance 0.0 km; distance change 0%."
      ]
    }
  ],
  "Planning implications": [
    "Consider whether underload is explained by injury, illness, travel, taper, recovery, or constraints before recommending catch-up load."
  ],
  "Missing data": [
    "Current injury/niggle status is not documented.",
    "Training constraints are not documented.",
    "Available training days are not documented.",
    "Strava account is not connected for this athlete."
  ],
  "Recent training": {
    "Dashboard metrics": {
      "lastWorkoutAt": "2026-05-15T21:11:28.000Z",
      "lastLongRunAt": "2026-05-15T21:11:28.000Z",
      "rolling7DayRunningDistanceKm": 0,
      "rolling7DayRunningDurationMinutes": 0,
      "rolling7DayRunningLoad": 0,
      "runningDistanceChangePercent": 0,
      "runningLoadChangePercent": 0,
      "longestRunDistance7dKm": 0,
      "longRunPercent7d": 0,
      "recentActivityTypesLast14Days": []
    },
    "Weekly running": [
      {
        "weekStart": "2026-02-23T00:00:00.000Z",
        "distanceKm": 24.21923,
        "durationMinutes": 290.45,
        "load": 313.79961499999996
      },
      {
        "weekStart": "2026-03-02T00:00:00.000Z",
        "distanceKm": 28.08464,
        "durationMinutes": 229.88333333333333,
        "load": 245.55565333333334
      },
      {
        "weekStart": "2026-03-09T00:00:00.000Z",
        "distanceKm": 16.07971,
        "durationMinutes": 114.5,
        "load": 122.899855
      },
      {
        "weekStart": "2026-03-16T00:00:00.000Z",
        "distanceKm": 28.642529999999997,
        "durationMinutes": 270.1166666666667,
        "load": 286.30793166666666
      },
      {
        "weekStart": "2026-03-23T00:00:00.000Z",
        "distanceKm": 44.37852,
        "durationMinutes": 450.95,
        "load": 482.52926
      },
      {
        "weekStart": "2026-03-30T00:00:00.000Z",
        "distanceKm": 43.51625,
        "durationMinutes": 461.46666666666664,
        "load": 494.8547916666667
      }
    ],
    "Recent test runs": [
      {
        "startTime": "2026-03-17T06:31:24.000Z",
        "durationMinutes": 9.733333333333333,
        "distanceKm": 0.79091,
        "classificationLabels": [],
        "stravaDetailSummary": null,
        "stravaDetail": [],
        "reason": "Short/low-volume run; treat as possible test run only if notes support that interpretation."
      },
      {
        "startTime": "2026-02-21T07:38:28.000Z",
        "durationMinutes": 8.15,
        "distanceKm": 1.00632,
        "classificationLabels": [],
        "stravaDetailSummary":... [truncated]
Safe metadata
Created
11 July 2026, 11:28 pm
Archived
Not recorded
Deleted
Not recorded
Athlete
Belle Haes
Workflow
AI Summary
Status
Completed
Duration
Not recorded
Model
Not recorded
Schema version
Not recorded
Token estimate
Not recorded
Attempt count
Not recorded
Compaction used
Not recorded
Generated by
openai
AI SummaryCompleted9 July 2026, 4:40 am

AI Summary - 3 July 2026 - 9 July 2026

Coach Reasoning: Current Status - Belle is in recovery phase, 54 days post-UTA50, with no documented running or training activity in the past week or since 15 May 2026. Training T…

Belle HaesNot recorded

Artefact

Coach Reasoning:
Current Status
- Belle is in recovery phase, 54 days post-UTA50, with no documented running or training activity in the past week or since 15 May 2026.
Training Trend
- There has been a complete running underload for several weeks (0 kilometres recorded for the last 54 days). No recent cross-training is observed either, and no athlete feedback or constraints are documented to explain this. Prior to the race, training volumes were high and race-specific.
Race-Specific Stimulus Gaps
- Evidence for adaptation gaps is unavailable for this period, as there have been no training sessions to analyse. The athlete is not currently building or maintaining any race-relevant stimulus.
Risk / Unknowns
- The main risk is prolonged inactivity without context: unclear if this is planned recovery, ongoing injury, or unrelated to training. There are no current injury notes, feedback, or health constraints, but missing data means a potential for unreported issues remains.
Coaching Recommendation
- Immediate coaching priority is to establish current health status, motivation, and any barriers to resuming training. No progression should be planned until clarified. If Belle is healthy and keen to restart, a gradual return with confirmation of no pain or niggle is advised. Ensure clear communication channels for any niggle or concern before progressing volume.

Athlete Message:
Hi Belle, I noticed there hasn’t been any training logged since your event. Just checking in—how are you feeling? Let me know if you’re ready to get back into some easy running or if there’s anything holding you back. No rush at all—just keen to hear where you’re at so we can plan next steps when you’re ready.

Coach Conversation Guide:
- Check with Belle if the extended rest was intentional or due to injury, illness, or other commitments.
- Ask about any lingering soreness, pain, or niggles since UTA50.
- Clarify current motivation and readiness to return to training.
- Gauge if Belle would prefer to restart with walk/run sessions, cross-training, or another approach.
- Check if any new constraints (work, life, health) are impacting training availability.
Why this recommendation?
{
  "Athlete summary": {
    "id": "cmni8aip800olh0uuym2w97zp",
    "name": "Belle Haes",
    "timezone": "Australia/Sydney",
    "localeContext": {
      "locale": "en-AU",
      "spelling": "Australian English",
      "wordingExamples": "prioritise, kilometre, organised",
      "dateFormatExample": "10 May 2026",
      "distanceWord": "kilometre"
    },
    "currentPhase": "Recovery",
    "preferredCommunicationTone": "Casual, concise and inquisitive.",
    "aiEnabled": {
      "report": true,
      "plan": true
    },
    "strava": {
      "connected": false,
      "athleteId": null,
      "scope": null,
      "connectedAt": null,
      "lastSyncedAt": null
    }
  },
  "Goal context": {
    "Primary goal": "UTA50",
    "Legacy event name": "UTA50",
    "Legacy event date": "2026-05-16T12:00:00.000Z",
    "Race phase": {
      "daysUntilGoalEvent": -54,
      "phase": "unknown"
    },
    "Primary race goal": {
      "goalType": "race",
      "priority": "A",
      "status": "active",
      "goalStatus": "Planned",
      "title": "UTA50",
      "description": null,
      "targetDate": "2026-05-16",
      "targetValue": null,
      "notes": null,
      "raceName": null,
      "raceWebsiteUrl": "https://uta.utmb.world/races/UTA50",
      "raceDistance": "50",
      "raceDistanceKm": null,
      "raceType": "Trail Ultra",
      "goalFinishTime": "11hours",
      "targetTime": null,
      "stretchGoal": null,
      "courseMapUrl": "https://uta.utmb.world/races/UTA50",
      "gpxUrl": null,
      "elevationGain": 2168,
      "terrain": null,
      "confidenceLevel": null,
      "mainObjective": null,
      "keyConcern": null,
      "nutritionNotes": null,
      "injuryConstraintNotes": null,
      "additionalNotes": null,
      "coachNotes": null,
      "terrainNotes": null,
      "cutoffNotes": null,
      "aidStationNotes": "18.4km from start - Water, Näak Drink, Waffles, Gels, Food\n29.3km from start - Water, Näak Drink, Waffles, Gels, Food\n42.6km from start - Water, Näak Drink, Waffles, Gels, Food"
    }
  },
  "Risk factors": [
    {
      "code": "missed_sessions",
      "severity": "warning",
      "label": "Recent missed running or training",
      "evidence": [
        "54 days since last running workout."
      ]
    },
    {
      "code": "underload",
      "severity": "info",
      "label": "Recent running underload",
      "evidence": [
        "7-day running distance 0.0 km; distance change 0%."
      ]
    }
  ],
  "Planning implications": [
    "Consider whether underload is explained by injury, illness, travel, taper, recovery, or constraints before recommending catch-up load."
  ],
  "Missing data": [
    "Current injury/niggle status is not documented.",
    "Training constraints are not documented.",
    "Available training days are not documented.",
    "Strava account is not connected for this athlete."
  ],
  "Recent training": {
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      "lastLongRunAt": "2026-05-15T21:11:28.000Z",
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        "classificationLabels": [],
        "stravaDetailSummary":... [truncated]
Safe metadata
Created
9 July 2026, 4:40 am
Archived
Not recorded
Deleted
Not recorded
Athlete
Belle Haes
Workflow
AI Summary
Status
Completed
Duration
Not recorded
Model
Not recorded
Schema version
Not recorded
Token estimate
Not recorded
Attempt count
Not recorded
Compaction used
Not recorded
Generated by
openai
Race Plandraft12 May 2026, 9:32 pm

UTA50 – Race Execution Plan (Coach Review Draft)

## 1. Race overview - **Event**: UTA50 (50 kilometre trail ultra, ~2168 m gain) - **Date**: 16 May 2026 - **Goal**: Finish in or under 11 hours, prioritising safety, consistency,…

Belle HaesNot recorded

Artefact

## 1. Race overview
- **Event**: UTA50 (50 kilometre trail ultra, ~2168 m gain)
- **Date**: 16 May 2026
- **Goal**: Finish in or under 11 hours, prioritising safety, consistency, and self-management on course.
- **Key sections**: Three main aid stations at ~18.4, 29.3, and 42.6 km.
- 
## 2. Goal strategy
- Primary: Safe, strong completion. Avoid early overexertion and allow room to adapt pacing to terrain and fatigue.
- Secondary: Target a sustainable effort that allows controlled climbing, steady descents, and strong finishing over the final third.
- Tertiary: Use aid stations, fuelling, and hydration to maintain energy and avoid critical lows.

## 3. Pacing approach
- **Effort-based first**: Use RPE, HR (if available), and breathing/talking cues rather than pace.
  - Early (0–20 km): RPE 4–5/10 (easy-peasy, should always be able to talk in full sentences).
  - Climbs: RPE cap 5–6/10; alternate hiking and short jogs; never “push” heart rate—walk all major ascents.
  - Runnable flats: RPE 5/10; gentle, efficient cadence, no chasing splits.
  - Descents: Shorten stride, RPE 4–5/10, prioritise control (avoid damaging quads early).
  - Final third (33–50 km): Allow effort to creep to RPE 6–7/10 if fresh; otherwise maintain efficient hiking/jog pattern.
- **Heart rate**: If monitor used, keep HR ~10–15 bpm below marathon threshold for first half, bump up only as terrain and energy allow.
- **Pace**: Ignore min/km splits except on wide, gentle descents (then only as a secondary check).

## 4. Recent Long-Run Reference
- **3 May 2026:** 15.5 km, 180 min, 564 m gain (last long run, 13 days pre-race)
- **24 Apr 2026:** 25.5 km, 349 min, 1151 m gain
- **16 Apr 2026:** 36 km, 503 min, 1699 m gain (peak/benchmark effort)
- **9 Apr 2026:** 16.2 km, 219 min, 757 m gain
- **4 Apr 2026:** 23.4 km, 301 min, 1070 m gain
- 
Effort guidance draws from the 36 km/5 hour run (RPE missing but HR capped), confirming capacity for >6 h. Plan uses these as a cap: do not push beyond the intensity or effort you felt in those sessions until the final third.

## 5. Section-by-section execution
- **Start – 18.4 km (1st aid, first big climbs):** Start at a truly easy effort. Settle, hike climbs, jog any gentle descents. Prioritise fuelling.
- **18.4 – 29.3 km (midrace undulations):** Reassess body. If legs feel tired, powerhike as needed. Take in nutrition/hydration, check for cramp signs.
- **29.3 – 42.6 km (core fatigue window):** Mentally break into segments. Alternate firm hiking and easy run where possible; aid station at 42.6 km as a major benchmark for reset.
- **42.6 – Finish (final technical section):** Only increase effort if body and energy allow. Shorten stride on descents, safeguard quads, and use gels/electrolytes.

## 6. Climbing/descending guidance
- Hike all significant climbs—even early. Don’t burn matches.
- Use poles if legal and practiced.
- Descend with quick feet and high caution, especially if terrain is rocky or wet.
- On all climbs, manage breathing and keep to a rhythm (talk test: never gasping).

## 7. Fuelling plan
- Start fuelling early (aim every 35–45 min): mix of gels, chews, solid food (waffle/bars), and electrolytes.
- Aim for 200–250 kcal/h depending on stomach tolerance (adjust as needed).
- Don’t skip gels at aid if your own stocks run low.

## 8. Hydration plan
- Drink to thirst, but aim small steady sips between stations.
- Use electrolyte mix (both from your bottles and what’s available at aid stations).
- If hot: pre-empt salt loss with salt tabs or extra sports drink.

## 9. Aid station strategy
- Brief, efficient stops. Refill bottles, take gels/food if needed.
- At each main aid: drink, check salt/electrolyte, assess weather/conditions, report to staff if any symptoms.

## 10. Recovery/reset checkpoints
- Use each aid station as a reset: quick foot check, mental reset, stretch if needed.
- If signs of cramps or GI signs start, slow and reset at next aid.

## 11. Mantras/mental cues
- "Hike the hills, jog the flats, survive the rest."
- "Eat early, eat often, finish strong."
- For tough moments: “Get to the next checkpoint.”

## 12. Troubleshooting
- **Cramps:** Slow down, take salt/electrolyte, stretch at next stop.
- **GI issues:** Ease off intensity, use water, small sips, consider walking break. Don’t force food for 10–15 min if queasy.
- **Dehydration/high HR:** Stop, cool down, report at next station.
- **Dizziness/chest pain/confusion:** **Stop, seek medical help via aid or event marshal as soon as possible.**
- **Low energy:** Layer up, eat/drink as tolerated, don’t chase lost pace.

## 13. Weather considerations
- Be prepared for variable conditions: check forecast (layers in drop bag if allowed), hat/sunscreen, rain shell if wet.
- Adjust drink and electrolyte accordingly.
- If hot, slow pace further and take extra fluids at each station.

## 14. Coach notes
- Current plan assumes athlete arrives healthy and without late niggles—coach should update immediately if new symptoms or constraints arise.
- Taper appears aggressive but not unprecedented; advise extra caution in the opening 10–15 km.
- Encourage athlete to update on condition prior to start. If any minor illness/injury emerges in next 4 days, use DNS or conservative adjustment as warranted.
- Ask for RPE data on race and future long runs for finer calibration next cycle.

Coach review required before athlete distribution.

## Coach Reasoning

Race context is high-priority: 50 km trail ultra (UTA50) with 2168 m elevation gain, occurring in 4 days (i.e., at end of race week/taper). No injury/constraint feedback is recorded, so there's no direct health risk flag, but the following are key:

- Recent running load is heavily reduced, with only 6.6 km in the past 7 days (warning: -77% change).
- 6 days since last run, likely as part of an aggressive taper, but further probing for missed sessions or minor illness/niggle would be wise if not already done; there’s no negative athlete feedback logged.
- Long-run history is solid through April: multiple long, hilly efforts (36 km/503 min/1699 m gain as the peak run; 25.5 km/349 min/1151 m gain two weeks prior; 16–23 km hilly runs also present). This profile supports ability to manage several hours in the mountains, but (a) last long run is now 13 days pre-race and (b) no RPE data is logged, so perceived effort calibration is limited.
- Weekly volume sharply drops in the last fortnight, matching normal taper practices, though the 13.8 km week prior (-60% vs previous week) is on the low side. There is risk of residual detraining/fatigue if forced (e.g., due to illness or constraints), but otherwise a big reduction is plausible for recovery.
- Cross-training is flagged as appropriate, but no cross-training sessions are listed in the last 2 weeks (only “walking” entries).
- No aid station, course section, or weather details beyond the general UTA event summary are provided, so assumptions are noted and placeholders left for the coach to adjust.

Primary assumptions: Athlete is healthy and the underload is intentional/taper-driven; conditioning is supported by several big long runs in the 2–5 week window before the race. If new symptoms or constraints are present, guidance should be revised.

Trade-offs: The largest risk is slightly reduced physical “readiness” due to an overcautious or disrupted taper (given the sharp 2 week drop), but this is not uncommon for trail ultras where recovery and freshness are key. Recommend conservative start and effort caps for the first third; use perceived effort and HR (if monitored) as checks on exertion. Missing RPE data reduces our confidence in subjective limits, so section-by-section cues focus on caution in early climbs and holding back for the final segment.

Risks: If the underload represents injury, illness, or excessive tapering, risk of early fatigue, cramps, or underperformance is elevated. Key is watching for symptoms and pacing self-conservatively. Remind athlete to stop or seek support if high HR, dizziness, confusion, or chest pain occur—this is a remote safety-critical risk even with no current evidence. If training disruption is due to recovery or outside constraints, and no new physical issues are present, the plan is relatively robust but leans conservative.

Rationale: Good long-run base, course-specific elevation, and history of 5+ hour sessions in similar terrain justify proceeding with the A-race if well. Conservative early pacing and strong aid station use can bridge reduced volume. Remind athlete to update with any relevant symptoms before start.

## Athlete Message

Here's your UTA50 race plan. Start conservatively, keep effort easy through the early and middle sections, and use the aid stations well. Watch for cramps, GI issues, or any signs of dizziness or confusion—if you feel unwell, slow or stop and seek help. Trust your training, focus on steady hiking for climbs, easy running on flats/descents, and stay on top of nutrition and hydration. If you notice symptoms that concern you, hold back and let us know post-race.
Safe metadata
Created
12 May 2026, 9:32 pm
Archived
Not recorded
Deleted
Not recorded
Athlete
Belle Haes
Workflow
Race Plan
Status
draft
Duration
Not recorded
Model
Not recorded
Schema version
Not recorded
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Not recorded
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UTA50 – Race Execution Plan (Coach Review Draft)

Draft | Generated 12 May 2026

Sharing is off for this race plan.

1. Race overview

  • Event: UTA50 (50 kilometre trail ultra, ~2168 m gain)
  • Date: 16 May 2026
  • Goal: Finish in or under 11 hours, prioritising safety, consistency, and self-management on course.
  • Key sections: Three main aid stations at ~18.4, 29.3, and 42.6 km.

2. Goal strategy

  • Primary: Safe, strong completion. Avoid early overexertion and allow room to adapt pacing to terrain and fatigue.
  • Secondary: Target a sustainable effort that allows controlled climbing, steady descents, and strong finishing over the final third.
  • Tertiary: Use aid stations, fuelling, and hydration to maintain energy and avoid critical lows.

3. Pacing approach

  • Effort-based first: Use RPE, HR (if available), and breathing/talking cues rather than pace.
    • Early (0–20 km): RPE 4–5/10 (easy-peasy, should always be able to talk in full sentences).
    • Climbs: RPE cap 5–6/10; alternate hiking and short jogs; never “push” heart rate—walk all major ascents.
    • Runnable flats: RPE 5/10; gentle, efficient cadence, no chasing splits.
    • Descents: Shorten stride, RPE 4–5/10, prioritise control (avoid damaging quads early).
    • Final third (33–50 km): Allow effort to creep to RPE 6–7/10 if fresh; otherwise maintain efficient hiking/jog pattern.
  • Heart rate: If monitor used, keep HR ~10–15 bpm below marathon threshold for first half, bump up only as terrain and energy allow.
  • Pace: Ignore min/km splits except on wide, gentle descents (then only as a secondary check).

4. Recent Long-Run Reference

  • 3 May 2026: 15.5 km, 180 min, 564 m gain (last long run, 13 days pre-race)
  • 24 Apr 2026: 25.5 km, 349 min, 1151 m gain
  • 16 Apr 2026: 36 km, 503 min, 1699 m gain (peak/benchmark effort)
  • 9 Apr 2026: 16.2 km, 219 min, 757 m gain
  • 4 Apr 2026: 23.4 km, 301 min, 1070 m gain

Effort guidance draws from the 36 km/5 hour run (RPE missing but HR capped), confirming capacity for >6 h. Plan uses these as a cap: do not push beyond the intensity or effort you felt in those sessions until the final third.

5. Section-by-section execution

  • Start – 18.4 km (1st aid, first big climbs): Start at a truly easy effort. Settle, hike climbs, jog any gentle descents. Prioritise fuelling.
  • 18.4 – 29.3 km (midrace undulations): Reassess body. If legs feel tired, powerhike as needed. Take in nutrition/hydration, check for cramp signs.
  • 29.3 – 42.6 km (core fatigue window): Mentally break into segments. Alternate firm hiking and easy run where possible; aid station at 42.6 km as a major benchmark for reset.
  • 42.6 – Finish (final technical section): Only increase effort if body and energy allow. Shorten stride on descents, safeguard quads, and use gels/electrolytes.

6. Climbing/descending guidance

  • Hike all significant climbs—even early. Don’t burn matches.
  • Use poles if legal and practiced.
  • Descend with quick feet and high caution, especially if terrain is rocky or wet.
  • On all climbs, manage breathing and keep to a rhythm (talk test: never gasping).

7. Fuelling plan

  • Start fuelling early (aim every 35–45 min): mix of gels, chews, solid food (waffle/bars), and electrolytes.
  • Aim for 200–250 kcal/h depending on stomach tolerance (adjust as needed).
  • Don’t skip gels at aid if your own stocks run low.

8. Hydration plan

  • Drink to thirst, but aim small steady sips between stations.
  • Use electrolyte mix (both from your bottles and what’s available at aid stations).
  • If hot: pre-empt salt loss with salt tabs or extra sports drink.

9. Aid station strategy

  • Brief, efficient stops. Refill bottles, take gels/food if needed.
  • At each main aid: drink, check salt/electrolyte, assess weather/conditions, report to staff if any symptoms.

10. Recovery/reset checkpoints

  • Use each aid station as a reset: quick foot check, mental reset, stretch if needed.
  • If signs of cramps or GI signs start, slow and reset at next aid.

11. Mantras/mental cues

  • "Hike the hills, jog the flats, survive the rest."
  • "Eat early, eat often, finish strong."
  • For tough moments: “Get to the next checkpoint.”

12. Troubleshooting

  • Cramps: Slow down, take salt/electrolyte, stretch at next stop.
  • GI issues: Ease off intensity, use water, small sips, consider walking break. Don’t force food for 10–15 min if queasy.
  • Dehydration/high HR: Stop, cool down, report at next station.
  • Dizziness/chest pain/confusion: Stop, seek medical help via aid or event marshal as soon as possible.
  • Low energy: Layer up, eat/drink as tolerated, don’t chase lost pace.

13. Weather considerations

  • Be prepared for variable conditions: check forecast (layers in drop bag if allowed), hat/sunscreen, rain shell if wet.
  • Adjust drink and electrolyte accordingly.
  • If hot, slow pace further and take extra fluids at each station.

14. Coach notes

  • Current plan assumes athlete arrives healthy and without late niggles—coach should update immediately if new symptoms or constraints arise.
  • Taper appears aggressive but not unprecedented; advise extra caution in the opening 10–15 km.
  • Encourage athlete to update on condition prior to start. If any minor illness/injury emerges in next 4 days, use DNS or conservative adjustment as warranted.
  • Ask for RPE data on race and future long runs for finer calibration next cycle.

Coach review required before athlete distribution.

Coach Reasoning

Race context is high-priority: 50 km trail ultra (UTA50) with 2168 m elevation gain, occurring in 4 days (i.e., at end of race week/taper). No injury/constraint feedback is recorded, so there's no direct health risk flag, but the following are key:

  • Recent running load is heavily reduced, with only 6.6 km in the past 7 days (warning: -77% change).
  • 6 days since last run, likely as part of an aggressive taper, but further probing for missed sessions or minor illness/niggle would be wise if not already done; there’s no negative athlete feedback logged.
  • Long-run history is solid through April: multiple long, hilly efforts (36 km/503 min/1699 m gain as the peak run; 25.5 km/349 min/1151 m gain two weeks prior; 16–23 km hilly runs also present). This profile supports ability to manage several hours in the mountains, but (a) last long run is now 13 days pre-race and (b) no RPE data is logged, so perceived effort calibration is limited.
  • Weekly volume sharply drops in the last fortnight, matching normal taper practices, though the 13.8 km week prior (-60% vs previous week) is on the low side. There is risk of residual detraining/fatigue if forced (e.g., due to illness or constraints), but otherwise a big reduction is plausible for recovery.
  • Cross-training is flagged as appropriate, but no cross-training sessions are listed in the last 2 weeks (only “walking” entries).
  • No aid station, course section, or weather details beyond the general UTA event summary are provided, so assumptions are noted and placeholders left for the coach to adjust.

Primary assumptions: Athlete is healthy and the underload is intentional/taper-driven; conditioning is supported by several big long runs in the 2–5 week window before the race. If new symptoms or constraints are present, guidance should be revised.

Trade-offs: The largest risk is slightly reduced physical “readiness” due to an overcautious or disrupted taper (given the sharp 2 week drop), but this is not uncommon for trail ultras where recovery and freshness are key. Recommend conservative start and effort caps for the first third; use perceived effort and HR (if monitored) as checks on exertion. Missing RPE data reduces our confidence in subjective limits, so section-by-section cues focus on caution in early climbs and holding back for the final segment.

Risks: If the underload represents injury, illness, or excessive tapering, risk of early fatigue, cramps, or underperformance is elevated. Key is watching for symptoms and pacing self-conservatively. Remind athlete to stop or seek support if high HR, dizziness, confusion, or chest pain occur—this is a remote safety-critical risk even with no current evidence. If training disruption is due to recovery or outside constraints, and no new physical issues are present, the plan is relatively robust but leans conservative.

Rationale: Good long-run base, course-specific elevation, and history of 5+ hour sessions in similar terrain justify proceeding with the A-race if well. Conservative early pacing and strong aid station use can bridge reduced volume. Remind athlete to update with any relevant symptoms before start.

Athlete Message

Here's your UTA50 race plan. Start conservatively, keep effort easy through the early and middle sections, and use the aid stations well. Watch for cramps, GI issues, or any signs of dizziness or confusion—if you feel unwell, slow or stop and seek help. Trust your training, focus on steady hiking for climbs, easy running on flats/descents, and stay on top of nutrition and hydration. If you notice symptoms that concern you, hold back and let us know post-race.

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