ESD 20K

Course

By gradient, 44% of the distance is uphill, 23% downhill and 33% flat. The longest climb runs 7.4 km at an average 8.8% grade (649 m of vertical). The longest descent runs 2.6 km at 15.1% (398 m of vertical). The steepest climb averages 23.2% over 0.2 km. The steepest descent drops at 38.1% over 0.5 km. Surface: 48% trail and 37% road.

Poles

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

Quad damage

Quad damage risk is low (index 11 of 100): a few descents worth noticing, none that decides the result.

• Control on the marked descents until km 11, target pace until km 17, free after that. Short descents not listed: target pace.
• 14.3–20.0 km · 539 m D−, -9.6% · 6% of the race ahead → even, first half under control, let go at the end