SLEEP-OPERATIONS WORKSHEET
Multiday Running | https://multidayrunning.com/race-strategy/sleep-strategy-for-ultramarathon

Complete while rested with your runner and support team. This is an organizational worksheet, not a prescribed nap schedule.

Event / date / runner:
Organizer's rest, re-entry, and withdrawal rules:
Permitted rest location:
Backup location and how to reach it:
Primary helper / contact:
Backup helper / contact:
Agreed ordinary rest opportunities:
Who records arrival and actual wake-up time:
Alarm / agreed wake time:
Warmth, dry layers, and other tested supplies:
Wake-up check: helper present; runner fully awake, oriented, and moving normally. No automatic restart.
Who records the restart or withdrawal decision:
Race medical contact and location:
Emergency access / extraction instructions:
Post-race driver:
Backup transport if the driver is too tired:

HANDOFF LOG
Time | arrival / rest / wake / departure | observation | responsible helper
____ | _______________________________ | ___________ | __________________
____ | _______________________________ | ___________ | __________________
____ | _______________________________ | ___________ | __________________

CAFFEINE LOG (if used)
Time | product and amount | caffeine recorded on product label
____ | __________________ | _________________________________
____ | __________________ | _________________________________

Stop in a safe place and contact race medical staff or emergency services for confusion, hallucinations, involuntary sleep, repeated falls, loss of coordination, collapse, chest pain, severe breathing difficulty, seizure, or other acute deterioration. Do not delay assessment for a nap, food, caffeine, another lap, or a planned handoff. Review the guide's full warning-sign section before racing.