INTERSPORT SPEED 15K

Race strategy

Run easy on the first mountain, then go all out on the second.

• Start easy and control your HR up to 7.7km.
• Hold your race pace up to 11.6km, but stay in control.
• All downhill to the finish: go all out!
• Control your HR on the first mountain, then run your race pace, and go all out on the final descent from 11.6km.
• Start · 0.0km–2.1km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 2.1km–7.7km · Climb of 221m, high point 1011m. Plus 1 more descent. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace.
• Work · 7.7km–11.6km · Plus 1 more climb. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 11.6km–17.1km · Descent of 200m averaging 4%. Build to the finish: leave whatever you have left out on the course.

Course

The course climbs 550m+. With 37m/km of climbing, this is a rolling, mostly runnable course. By gradient, 31% of the distance is uphill, 24% downhill and 46% flat. The longest climb runs 5.0km at an average 4.4% grade (221m of vertical). The longest descent runs 5.4km at an average 3.7% grade (200m of vertical). The steepest climb averages 34.2% over 0.3km. The steepest descent drops at 16.4% over 0.3km. Surface: 59% trail and 39% road. Flat-equivalent effort: 21.1 FlatKM.

Poles

The course is runnable enough that trekking poles are not needed.

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, then run your race pace, and go all out on the final descent from 11.6km.

Weather

On race day, start temperatures have historically ranged from 9°C to 18°C, with around 13°C at the highest point; the chance of precipitation is about 42%.

Results