Stage 3 of 19 · International Appalachian Trail (Newfoundland)

Start → End

Distance

30.0 km

Ascent

+362 m

Descent

-512 m

Est. Time

7h 01m

Altitude

243.2–560.7 m

Type

point-to-point

🏃 Flat & Runnable

Trail route lab

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Open a planning copy, adjust the line, then share the version you would actually run or hike.

30.0 km Distance362 m Climb7h 01m Est. time561 m High pointHARD Difficulty

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Share 3D Flyover Preview the route over real terrain and send it on. Build fuel plan Distance, climb, and time are pre-filled. Download GPX For Garmin, Suunto, COROS, Apple Watch & any GPX app.

📍

Start: Start

No nearby transit stop. Consider getting dropped off or using the previous stage's end stop.

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End: End

No nearby transit stop at the end. Check the next stage's start stop.

Elevation Profile

Flat (<5%) Gentle (5–10%) Steep (15–25%)

Route Map

🗺️ Open in Planner → | 🏔️ View 3D Flyover →

Segment Breakdown

Auto-analyzed from the elevation profile. Each segment shows the dominant character for planning your effort.

Segment	Dist	↑ / ↓	Time	Character
Start → km 9.9 (530m) 386–543m	9.9 km	+186m / -105m	2h 20m	📈 Climbing
km 9.9 (530m) → km 21.9 (485m) 449–561m	12 km	+140m / -185m	2h 43m	🏃 Highly Runnable
km 21.9 (485m) → End 243–485m	8 km	+64m / -249m	1h 50m	📉 Descending
Total	30.0 km	+362m / -512m	6h 54m

Pace & Fuel Calculator

Adjust your flat 10K pace to see personalized finish time, calorie burn, and hydration needs.

Your flat 10K pace 7:00 /km

4:00 /km (elite) 12:00 /km (leisure)

Fast Hiker / Jogger

Est. Finish Time

4h 09m

Calories

2,057 kcal

Water Needed

2.9 L

Effort Distance

36.2 km

flat-equivalent

🍫 Recommended: ~45g carbs/hr (187g total) 🧂 Electrolytes: ~2078mg sodium/hr 🩹 Consider anti-chafe and blister prevention

Terrain Analysis

Runnability

Steep / Technical

% of route below 15% gradient

Climb Ratio

12 m/km

Gentle profile

↑ 362m ↓ 512m

Surface & Technicality

Terrain Difficulty Breakdown

Runnable Flat (100%)

🏃 Mostly runnable with gentle terrain. Great for fast trail running.

Surface

≈26% paved · ≈74% unpaved

Mostly unpaved

Estimated for the full route from the 75% with mapped surface data in OpenStreetMap.

Current Conditions

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Conditions for July

ℹ️ Shoulder season

Snow Risk

Unlikely

57% north-facing slopes

Mud Risk

10%

Low

Ice Risk

Unlikely

✅ Snow unlikely at this elevation in July. Trail conditions expected to be clear.

Best months: Mar, Apr, May, Jun, Sep, Oct, Nov

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Suggested Gear List

Auto-generated based on 30.0 km, 362m ascent, max altitude 560.7m, ~7h duration.

Essential 5 items

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Trail running shoes / hiking boots

Required for any trail
📱
Phone (charged) + offline map

Navigation & emergency contact
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3L hydration vest

No water sources on route
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Trail mix, bars & sandwich

Est. 2459 kcal burn
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Emergency space blanket

Critical for preventing hypothermia if you stop moving