Downhill running load: how to count descents in your training
How to count downhill running in training: why heart rate misses it, how to weight descents by steepness, and where the load sits on four real race courses.
Climbs and descents
How gradient changes running, from grade-adjusted pace and vertical speed to downhill running and what the steep parts of a course cost.
Flat-equivalent distance: how far a trail race is on the flat
How many flat kilometres a hilly trail race is worth: what each 100 m of climbing and descent adds, grade by grade, and what 19 real course files come to.
Why is my pace slower on hills? How to judge a hilly run
How much slower the same effort runs at each grade, why a descent never pays the climb back, and how to judge a hilly run by grade-adjusted pace.