Trail Training Log and Elevation Gain D+: Don't Just Look at Distance

Introduction

Road runners ask each other, “How many kilometers did you run today?” Trail runners should ask, “How much elevation did you gain today?” D+ (cumulative elevation gain) is the single most important metric in trail running, yet most people only track distance. This article teaches you how to build a complete training log.

1. Why D+ Matters More Than Distance

The trail from Xiaoyoukeng on Yangmingshan to Qixing Mountain’s main peak is only 1.6 km, but with a D+ of 350m, it is far more demanding than a 5K on the road. The Nenggao Andongjun traverse is 50 km, but with a D+ of 4500m, it equates to the energy expenditure of an 80 km road run. Distance alone cannot reflect the true load of trail running.

2. Core Fields in a Training Log

3. Training Load Metric: TSS Hike

For trail running, it is recommended to calculate “equivalent road distance”:

Equivalent Distance = Actual Distance + (D+ ÷ 100)

For example: Yangmingshan Qixing Mountain 8km + 700m D+ = equivalent 15km. This allows you to compare training volume across different routes.

4. Monthly Review

On the 1st of each month, spend 30 minutes reviewing:

• Monthly total D+
• Longest single-session D+
• Heart rate drift trends
• Injury/discomfort records
• Workout plan completion rate

Monthly D+ should increase progressively with the training cycle (base phase 5000m → peak phase 15000m).

5. Recommended Tools

• Strava: Basic tracking and comparisons
• Garmin Connect: Includes D+, heart rate, pace
• Google Sheets: Custom fields
• Coros Training Hub: Includes hike mode
• Handwritten notebook: Most detailed for subjective feelings

Practical Tips

• Log on the same day after each run, when memory is freshest
• Measure D+ with your watch; map estimates have large errors
• Heart rate drift >10% indicates fatigue or heat
• Do at least 1 “subjective feeling log” per week (5+ sentences)
• Build a personal route database to aid workout plan design

Conclusion

D+ is the “true currency” of trail running. From Yangmingshan’s 300m to Yushan’s 2700m, every meter of elevation gain deserves to be recorded. Keeping a training log is not just about review—it is the scientific foundation for designing future workout plans.

Related Reading

• Planning Weekly Training Volume for Vertical Gain (D+) in Trail Running
• Trail Running vs Road Running: 5 Physiological Differences You Must Know
• Calculating Training Volume in Trail Running: Equivalent Conversion of Vertical Ascent (VAM)
• The Complete Guide to Trail Race Preparation: A Systematic Approach from Race Selection to Finish