Stage 6 of 19 · International Appalachian Trail (Newfoundland)

Start → Lower Shoals Shelter

Distance

29.0 km

Ascent

+496 m

Descent

-397 m

Est. Time

6h 57m

Altitude

236.9–401.6 m

Type

point-to-point

⛰️ Rolling Hills🌲 Lowland

Trail route lab

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29.0 km Distance496 m Climb6h 57m Est. time402 m High pointHARD Difficulty

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📍

Start: Start

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

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End: Lower Shoals Shelter

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

Elevation Profile

Flat (<5%) Gentle (5–10%)

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 17.9 (316m) 237–353m	17.9 km	+220m / -184m	4h 02m	🏃 Highly Runnable
km 17.9 (316m) → km 25.2 (329m) 281–372m	7.2 km	+207m / -195m	1h 53m	🏃 Highly Runnable
km 25.2 (329m) → Lower Shoals Shelter 300–402m	3.8 km	+171m / -112m	1h 06m	📈 Climbing
Total	29.0 km	+496m / -397m	7h 02m

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

2,044 kcal

Water Needed

2.9 L

Effort Distance

35.9 km

flat-equivalent

🍫 Recommended: ~45g carbs/hr (187g total) 🧂 Electrolytes: ~2083mg sodium/hr 🩹 Consider anti-chafe and blister prevention

Terrain Analysis

Runnability

Steep / Technical

% of route below 15% gradient

Climb Ratio

17 m/km

Gentle profile

↑ 496m ↓ 397m

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

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 29.0 km, 496m ascent, max altitude 401.6m, ~7h duration.

Essential 5 items

👟
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. 2434 kcal burn
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Emergency space blanket

Critical for preventing hypothermia if you stop moving