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Trail (Trail Running)
Rating
Trail running is running on natural paths, mountains, and rough terrain, as opposed to road running on asphalt. It usually includes a significant amount of elevation gain.
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Grade adjusted pace
In detail
Trail races are measured not only by distance but also by elevation gain (D+) — 20 km with 1500 m of gain is physically harder than 20 km on flat ground. Pace on trails is much less indicative than on roads: it's more honest to compare effort using GAP or heart rate rather than min/km.
How to use it
Beginners in trail running should, at first, focus on heart rate and perceived effort rather than their usual road pace — on a serious climb, a pace of 8:00/km can be harder than 4:00/km on the road.