Stage 7 of 19 · International Appalachian Trail (Newfoundland)

Lower Shoals Shelter → Shelter

Distance

29.3 km

Ascent

+389 m

Descent

-378 m

Est. Time

6h 49m

Altitude

278.1–407.6 m

Type

point-to-point

🏃 Flat & Runnable🌲 Lowland

Trail route lab

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29.3 km Distance389 m Climb6h 49m Est. time408 m High pointHARD Difficulty

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📍

Start: Lower Shoals Shelter

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

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End: Shelter

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

Elevation Profile

Flat (<5%)

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
Lower Shoals Shelter → km 7.7 (357m) 325–401m	7.7 km	+144m / -174m	1h 52m	🏃 Highly Runnable
km 7.7 (357m) → km 16.7 (316m) 278–357m	9 km	+183m / -224m	2h 12m	🏃 Highly Runnable
km 16.7 (316m) → Shelter 312–408m	12.6 km	+199m / -107m	2h 54m	📈 Climbing
Total	29.3 km	+389m / -378m	6h 59m

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 03m

Calories

2,001 kcal

Water Needed

2.8 L

Effort Distance

35.1 km

flat-equivalent

🍫 Recommended: ~45g carbs/hr (183g total) 🧂 Electrolytes: ~2029mg sodium/hr 🩹 Consider anti-chafe and blister prevention

Terrain Analysis

Runnability

Steep / Technical

% of route below 15% gradient

Climb Ratio

13 m/km

Gentle profile

↑ 389m ↓ 378m

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 29.3 km, 389m ascent, max altitude 407.6m, ~7h duration.

Essential 5 items

👟
Trail running shoes / hiking boots

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

Navigation & emergency contact
💧
3L hydration vest

No water sources on route
🍫
Trail mix, bars & sandwich

Est. 2388 kcal burn
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Emergency space blanket

Critical for preventing hypothermia if you stop moving