Fuel plan.

Target Finish Time 17:30

Baseline GPX pace

16:00 baseline 20:00

Start 5:00 AM

Projected Finish 10:30 PM

Average Pace 17'03"/mi

Scale 100% of baseline

§ 01Fuel per leg.

Conditions

Units

Leg	Mi	Gain / loss	Time	Clock	Pace	Carbs	Fluid	Bottles drained	Na	Take

Flask A · Carbs (500 ml flask; 1 scoop = 14.3 g carbs · 57 mg Na; 7 scoops = 100 g carbs · 400 mg Na) Flask B · H2O (500 ml plain water) Flask C · H2O (600 ml backup water — long/hot legs only) Gel (22 g · 4 mg Na) SaltStick caps (215 mg Na/cap) 5-Hour Energy (200 mg caffeine · on demand)

§ 02Aid station handoffs.

§ 03Inputs & system.

Targets & sources

Carbs avg target~80 g/hr

Sodium floor cool / mod / hot400 / 500 / 575 mg/hr

Sodium density floor cool / mod / hot800 / 875 / 925 mg/L

Fluid cool / mod / hot450 / 600 / 750 ml/hr

Caffeine on demand5-Hour Energy bottle

Skratch Super High-Carb per scoop14.3 g carbs · 57 mg Na

Skratch Super High-Carb 7-scoop flask100 g carbs · 400 mg Na / 500 ml

Gel22 g carbs · 4 mg Na

SaltStick caps215 mg Na / cap

5-Hour Energy200 mg caffeine · ~57 ml

Flask system

Flask A · 500 mlCarbs (pre-portioned Skratch bag)

Flask B · 500 mlH2O

Flask C · 600 mlH2O backup — carry on long/hot legs

Total carry capacity1.0 L base · 1.6 L with Flask C

GelsFront pockets

SaltStick capsRight hip / small vial

5-Hour EnergyWith crew — take when needed