Misurina Lake Run

Race strategy

Short race: go all out.

• Hold your race pace up to 3.8km, but stay in control.
• Control your HR on the first mountain, and start the final descent from 3.8km under control, then go all out near the bottom.
• Start · 0.0km–2.3km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Work · 2.3km–3.8km · Climb of 398m, high point 2119m. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 3.8km–9.6km · Descent of 458m averaging 8%. Kick for the line: give it everything you've got. Very long descent: first half under control, then even, let go only near the end.

Course

The course climbs 400m+. With 40m/km of climbing, this is a rolling, mostly runnable course. By gradient, 39% of the distance is uphill, 54% downhill and 7% flat. The longest climb runs 3.8km at an average 10.5% grade (398m of vertical). The longest descent runs 5.8km at an average 8.0% grade (458m of vertical). The steepest climb averages 25.9% over 0.2km. The steepest descent drops at 20.1% over 0.8km. Surface: 95% trail. Flat-equivalent effort: 12.6 FlatKM.

Poles

Trekking poles are worth taking: about 1.7km of the course favours them.

Quad damage

Quad damage risk is low (index 8 of 100): a few descents worth noting, none of them decisive.

• Control your HR on the first mountain, and start the final descent from 3.8km under control, then go all out near the bottom.
• 3.8–9.6 km · 458 m D−, -8.0% · 0.0 km ahead → even, first half under control, let go at the end

Weather

On race day, start temperatures have historically ranged from 2°C to 11°C, with around 6°C at the highest point; the chance of precipitation is about 52%. Heavy rain of 10.0mm or more falls on about 12% of days around this date.