web hits / 29068 during jan 2017
current weather @ pinhoti trail mid-point / 181.3 ~ cave spring trailhead
pinhoti national recreation trail / pinhoti millennium legacy trail
a southern region appalachian trail connector
* section and mileage numbering system example: "s7 ~ 0.2" / s7 = a section number and 0.2 = a landmark mileage *
* In case of emergencies, dial 911. This is the only public service that knows your exact location
Do phone reset first ~ go to settings / go to privacy / turn on location services *
(work in progress)
Swim: 750 meters (.465 mi.)
Bike: 12.5 miles
Run: 3.1 miles
Swim: 1500 meters (.93 mi.)
Bike: 25 miles
Run: 6.2 miles
Half Ironman ~ 70.3 mi.
Swim: 1.2 miles
Bike: 56 miles
Run: 13.1 miles
Ironman ~ 140.6 mi.
Swim: 2.4 miles
Bike: 112.0 miles
Run: 26,2 miles
Swim: 1500 meters
Run: 3.2 miles
Run: 3.2 miles
Bike: 15 miles
“The world ain’t all sunshine and rainbows. It’s a very mean and nasty place, and I don’t care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done.”
Total fluid intake under 28 oz. an hour.
Electrolyte intake between 3 - 6 endurolytes per hour.
Caloric intake less than 280 calories per hour.
Body weight at finish decreased no more than 2 - 3%.
A good goal is to consume less than 2,300mg daily.
During exercise, consume 28oz. per hour.
Maintain a daily fluid intake of 0.5 - 0.6 oz. of water per pound of body weight.
After exercise, consume 30 - 60 grams of complex carbs.
After exercise, consume 10 - 20 grams of quality protein.
After exercise, replenish vitamins, minerals and micronutrients.