Training Load Report · 22 June 2026, 12:41 am

Completed

Coach Reasoning: Key context influencing this recommendation includes: - **Safety/risk context:** There is a flagged recent load and distance spike (7-day distance +25%, load +26%…

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Coach Reasoning: Key context influencing this recommendation includes: - **Safety/risk context:** There is a flagged recent load and distance spike (7-day distance +25%, load +26%). There's no current injury or niggle documentation, so we assume athlete is not in an active injury or recovery state—but recommend coach confirm this, especially given the proximity to race. - **Race timing:** The race is 3 days out—so no new stimulus is recommended; emphasis is on recovery, readiness, and execution rather than last-minute adjustments. - **Goal and history:** Priority C target is to finish UTA22 sub-2:46, matching or beating previous performance from two years ago. Athlete has completed large, hilly trail runs recently, indicating the physical preparation for the course terrain. - **Long run calibration:** Recent long runs include a 32.1km (320min, 1382m+), 14.5km (160min, 617m+), and 10.9km (126min, 526m+), all at relatively low HR for the time-on-feet (average long-run HR ~116bpm). There is no recent RPE, so coaching must rely on HR, pace, and duration. Recent runs suggest aerobic fitness is sound for the event distance and climbing, but the recent spike in load could indicate an overreach/taper miscalculation. Caution is warranted re: pacing ambition and response to perceived effort. - **Pacing approach:** Because this is a trail event with significant climbing (1,132m), recommend effort-first, not pace-first, guidance. Early pacing should be conservative (RPE 4-5/10), staying well below threshold and using recent long-run average HR (<120bpm) as an upper cap until the last third (where increasing to RPE 6-7 is reasonable if energy is good). HR guidance is cautious due to missing RPE and the recent load spike. - **Fuelling and hydration:** Aid is available at 13.1km. The athlete is used to long outings, but no nutrition specifics are given—remind to stick to tried-and-true fuelling, avoid new products on race day, and manage fluid/electrolyte intake proactively given course duration and season. - **Troubleshooting and safety:** With no injury context or constraints, guidance emphasises listening to body cues, being prepared to slow/stop if dizziness, chest pain, confusion or severe cramping occur. **Trade-offs**: - Slightly more conservative pacing is justified by recent load spike/lack of RPE reporting, aiming for a strong finish over aggressive time-chasing, especially early. - Lack of current injury feedback means review is needed; recommendation could change with new risk information. Final race plan is written for coach review, with all safety and race context assumptions explicit. Recommend confirming injury/niggle and fatigue/recovery status with athlete before race-day go/no-go. Athlete Message: Here’s your UTA22 race plan: Go out easy, keep effort at 4-5/10 during the first half—don’t chase pace on the early climbs. Stay steady and look after your energy and hydration, using familiar food/drink. Increase effort if you’re feeling strong in the final third; but always back off and seek medical support if you get dizzy, confused, have chest pain or cannot keep moving safely. Stick to what’s worked in training for fuelling. Good luck—let me know if you have any niggles or questions before the start. Content: ## 1. Race overview - **Event:** UTA22 (22km, ~1,132m elevation gain) - **Date:** 15 May 2026 - **Course:** Starts at Queen Victoria Hospital, through Kedumba Valley, finishes up Furber Steps at Scenic World. Mixed trail surfaces with significant climbing. - **Goal:** Finish under 2:46, matching/bettering prior result ## 2. Goal strategy - **Primary:** Complete the full course safely in 2:46 or less. - **Secondary:** Pace conservatively in the first half, build through the run if energy and legs allow, with a strong finish. ## 3. Pacing approach - **Effort-first:** Start conservatively (RPE 4-5/10); hold sustainable effort on all climbs—don’t force any HR spikes or match others’ moves. - **Early climbs and technical sections:** Accept slower pace—walk if needed on steeper/technical portions. - **Flats and descents:** Cruise at RPE 5-6/10 if feeling good—smile/check form. - **Final third:** If energy allows, increase to RPE 6-7/10. Otherwise, prioritise continuous forward movement. - **Recent long-run HR cap:** Aim to keep HR below ~120bpm until last third, then allow a rise into the mid-120s if feeling strong. - **Note:** Actual pace will swing widely; stay effort-based and responsive. ## 4. Recent Long-Run Reference - **2026-04-26:** 32.2km, 320min, 1,382m+, avg HR 116 - **2026-04-27:** 10.9km, 126min, 526m+, avg HR 110 - **2026-04-25:** 14.5km, 161min, 617m+, avg HR 114 - **2026-04-19:** 17.2km, 121min, 281m+, avg HR 123 - **2026-04-12:** 16km, 103min, 147m+, avg HR 119 - **Takeaway:** Strong history of long, hilly runs—event duration and terrain are realistic; recent spike means monitor fatigue. ## 5. Section-by-section execution - **Start–Kedumba Descent:** Go easy—soft pedal effort, ensure heart rate is stable, don’t overcommit. - **Valley flat:** Settle into a durable effort but avoid pushing pace; fuel early. - **Kedumba Climb:** Shift to hiking/power-walking if needed—upright chest, drive arms. - **Scenic singletrack to Furber Steps:** Focus on sure footing, steady rhythm. - **Furber Steps:** Strong hiking, use rails, short steps—don’t burn out for minimal gain. - **Finish:** If legs allow, run it in for the last bit after the climb. ## 6. Climbing/descending guidance - **Climbs:** Power walk steeper grades, run smoother/less steep parts if possible; focus on rhythm and breathing. - **Descents:** Relax shoulders, keep cadence high, watch footing—avoid over-braking. - **Use trekking poles only if practiced in training.** ## 7. Fuelling plan - **Before start:** Usual pre-race meal 2–3 hr prior (avoid new foods). - **During race:** Consume 30–40g carbs per hour (gels/blocks/favourite snacks)—adjust to stomach/energy. - **Don’t try new products on the day.** ## 8. Hydration plan - **Before:** Arrive hydrated, sip water in the hour before. - **During:** Sip regularly, aim for 300–500ml per hour as a baseline—adjust for temperature and thirst. - **Electrolytes:** Use what you have trained with. ## 9. Aid station strategy - **13.1km:** Top up water, take Näak Drink, grab a waffle or snack if appetite allows. Be efficient: refill and move out. ## 10. Recovery/reset checkpoints - After every main climb, check in with body: energy, hydration, stomach, feet. - On emergence from the valley and atop Furber Steps, reset focus and update effort as needed. ## 11. Mantras/mental cues - “Strong, steady, smooth.” - “Control the controllables.” - “One climb at a time, one step at a time.” ## 12. Troubleshooting - **Cramps:** Slow, stretch gently, salt/electrolytes if trained. - **GI issues:** Ease up, walk, sip water, don't force food. - **Dehydration/dizziness/very high HR:** Slow/walk, move to shade, seek help at aid if unresolved. - **Chest pain/confusion:** Stop immediately, seek medical help. - **Low energy:** Walk, eat/drink, regroup before resuming. ## 13. Weather considerations - Check race-day forecast—heat, wind, rain all impact pacing and gear. - Adjust layers/fluids as required but avoid untested kit. ## 14. Coach notes - **Load spike flagged:** Be conservative; do not override safe pacing for time. - **No niggle/injury update:** Coach review required if any symptoms emerge before race. - **No RPE data:** Effort-based cues are especially important this year. - **No new foods/gear:** Stick with proven routines. Cross-training or rest is preferable in the next days if any issues emerge. *Draft for coach review—update as needed with latest athlete feedback and status confirmation before final race briefing.* ## Coach Reasoning Key context influencing this recommendation includes: - **Safety/risk context:** There is a flagged recent load and distance spike (7-day distance +25%, load +26%). There's no cu... [truncated]

Jon Bisset

Race Plan · 12 May 2026, 11:19 am

UTA22 Race Execution Plan (Coach Review Draft)

draft

## 1. Race overview - **Event:** UTA22 (22km, ~1,132m elevation gain) - **Date:** 15 May 2026 - **Course:** Starts at Queen Victoria Hospital, through Kedumba Valley, finishes up…

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## 1. Race overview - **Event:** UTA22 (22km, ~1,132m elevation gain) - **Date:** 15 May 2026 - **Course:** Starts at Queen Victoria Hospital, through Kedumba Valley, finishes up Furber Steps at Scenic World. Mixed trail surfaces with significant climbing. - **Goal:** Finish under 2:46, matching/bettering prior result ## 2. Goal strategy - **Primary:** Complete the full course safely in 2:46 or less. - **Secondary:** Pace conservatively in the first half, build through the run if energy and legs allow, with a strong finish. ## 3. Pacing approach - **Effort-first:** Start conservatively (RPE 5-6/10); hold sustainable effort on the descent and don’t force any HR spikes or match others’ moves. - **Early climbs and technical sections:** Accept slower pace—walk if needed on steeper portions. - **Flats and descents:** Cruise at RPE 5-6/10 if feeling good—smile/check form. - **Final third:** If energy allows, increase to RPE 6-7/10 (you might have to for the bigger climbs!). Otherwise, prioritise continuous forward movement. - **Note:** Actual pace will swing widely; stay effort-based and responsive. ## 4. Recent Long-Run Reference - **2026-04-26:** 32.2km, 320min, 1,382m+, avg HR 116 - **2026-04-27:** 10.9km, 126min, 526m+, avg HR 110 - **2026-04-25:** 14.5km, 161min, 617m+, avg HR 114 - **2026-04-19:** 17.2km, 121min, 281m+, avg HR 123 - **2026-04-12:** 16km, 103min, 147m+, avg HR 119 - **Takeaway:** Strong history of long, hilly runs—event duration and terrain are realistic; recent spike means monitor fatigue. ## 5. Section-by-section execution - **Start–Kedumba Descent:** Go easy—"soft pedal" effort, ensure heart rate is stable, don’t overcommit. - **Valley flat:** Settle into a durable effort but avoid pushing pace; fuel early. - **Kedumba Climb:** Shift to hiking/power-walking if needed—upright chest, drive arms. - **Scenic singletrack to Furber Steps:** Focus on sure footing, steady rhythm. - **Furber Steps:** Strong hiking, use rails, short steps—don’t burn out for minimal gain. - **Finish:** If legs allow, run it in for the last bit after the climb. ## 6. Climbing/descending guidance - **Climbs:** Power walk steeper grades, run smoother/less steep parts if possible; focus on rhythm and breathing. - **Descents:** Relax shoulders, keep cadence high, watch footing—avoid over-braking. - **Use trekking poles only if practiced in training.** ## 7. Fuelling plan - **Before start:** Usual pre-race meal 2–3 hr prior (avoid new foods). - **During race:** Consume 30–40g carbs per hour (gels/blocks/favourite snacks)—adjust to stomach/energy. - **Don’t try new products on the day.** ## 8. Hydration plan - **Before:** Arrive hydrated, sip water in the hour before. - **During:** Sip regularly, aim for 300–500ml per hour as a baseline—adjust for temperature and thirst. - **Electrolytes:** Use what you have trained with. ## 9. Aid station strategy - **13.1km:** Top up water, take Näak Drink, grab a waffle or snack if appetite allows. Be efficient: refill and move out. ## 10. Recovery/reset checkpoints - After every main climb, check in with body: energy, hydration, stomach, feet. - On emergence from the valley and atop Furber Steps, reset focus and update effort as needed. ## 11. Mantras/mental cues - “Strong, steady, smooth.” - “Control the controllables.” - “One climb at a time, one step at a time.” ## 12. Troubleshooting - **Cramps:** Slow, stretch gently, salt/electrolytes if trained. - **GI issues:** Ease up, walk, sip water, don't force food. - **Dehydration/dizziness/very high HR:** Slow/walk, move to shade, seek help at aid if unresolved. - **Chest pain/confusion:** Stop immediately, seek medical help. - **Low energy:** Walk, eat/drink, regroup before resuming. ## 13. Weather considerations - Check race-day forecast—heat, wind, rain all impact pacing and gear. - Adjust layers/fluids as required but avoid untested kit.