Mist 20K

Race strategy

Run the downhill at race pace, but focus on the climb.

• Start easy and control your HR up to 8.1km.
• Hold your race pace up to 15.6km, but stay in control.
• Final 505m descent. Save your legs to go all out on it.
• Ease into the early runnable section, then run your race pace, and start the final descent from 15.6km 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.
• Settle in · 2.3km–8.1km · Ease in: hold back more than feels necessary. The race is still ahead. Running pays off here: run wherever you can.
• Work · 8.1km–15.6km · Climb of 386m, high point 702m. Plus 1 more descent. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 15.6km–25.7km · Descent of 505m averaging 5%. Build to the finish: leave whatever you have left out on the course. Very long descent: first half under control, then even, let go only near the end.

Course

The course climbs 1000m+. With 38m/km of climbing, this is a rolling, mostly runnable course. By gradient, 26% of the distance is uphill, 34% downhill and 40% flat. The longest climb runs 5.9km at an average 6.5% grade (386m of vertical). The longest descent runs 10.1km at an average 5.0% grade (505m of vertical). The steepest climb averages 28.3% over 0.4km. The steepest descent drops at 22.6% over 0.5km. Surface: 28% road and 11% smooth. Flat-equivalent effort: 42.0 FlatKM.

Poles

Poles bring little benefit here: only about 1.5km of pole-friendly terrain.

Quad damage

Quad damage risk is low (index 13 of 100): a few descents worth noting, none of them decisive.

• Ease into the early runnable section, then run your race pace, and start the final descent from 15.6km under control, then go all out near the bottom.
• 15.6–25.7 km · 505 m D−, -5.0% · 0.0 km ahead → even, first half under control, let go at the end