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Overlook",40.610692,-82.281651,9.25,{"type":210,"name":216,"lat":217,"lon":218,"km":219},"Fire Tower",40.6026,-82.306981,15.99,{"type":210,"name":221,"lat":222,"lon":223,"km":224},"Covered Bridge",40.617097,-82.320629,25.39,{"type":210,"name":226,"lat":227,"lon":228,"km":229},"Hickory Ridge",40.618447,-82.29389,34.01,{"type":210,"name":231,"lat":232,"lon":233,"km":234},"Mohican Adventures Aid",40.612326,-82.261078,41.85,{"type":210,"name":236,"lat":237,"lon":238,"km":239},"Gorge Overlook (second visit)",40.606514,-82.284348,50.78,{"type":210,"name":241,"lat":242,"lon":243,"km":244},"Fire Tower (second visit)",40.601689,-82.306332,57.68,{"type":210,"name":246,"lat":247,"lon":248,"km":249},"Covered Bridge (second visit)",40.606941,-82.31941,61.76,{"type":210,"name":251,"lat":252,"lon":253,"km":254},"Hickory Ridge (second visit)",40.617532,-82.290185,70.38,{"de":256,"en":257},"Über 50 Meilen verlangt der Mohican Trail Run etwas, das der Marathon nicht kennt: Nach gut 40 Kilometern im Mohican Memorial State Forest bei Loudonville bist du wieder am Ausgangspunkt der Runde und musst noch einmal los. Mehr als 1.700 Höhenmeter verteilen sich auf zwei Schleifen, und das härteste Stück wartet erst auf der zweiten.","At 50 miles the Mohican Trail Run asks for something the marathon never does: after a little over 40 km in Mohican Memorial State Forest near Loudonville you are back where the loop began, and you have to leave again. More than 1,700 m of climbing spread over two loops, and the hardest stretch waits on the second.",{"de":259,"en":260},"Die Distanz setzt sich aus zwei ungleichen Runden zusammen: erst die große Schleife mit knapp 43 Kilometern, dann die kurze mit gut 35. Die große Schleife zeigt früh, wie der Tag läuft, denn bei Kilometer 2,7 und 5,5 geht es jeweils rund 50 Höhenmeter steil hinauf. Es folgt ein langer welliger Mittelteil, bis die Anstiege bei Kilometer 27 und 29 noch einmal auf etwa 400 Meter führen und die Strecke zum Ende der Runde wieder auf 300 Meter abfällt.\n\nDie kurze Schleife gibt dir keinen Anlauf. Schon bei Kilometer 45,5 steht eine halbe Kilometer lange Rampe mit Spitzen um 20 Prozent im Weg, danach bleibt das Gelände unruhig bis etwa Kilometer 60. Dann folgt der Abschnitt, der dieses Rennen ausmacht: Von Kilometer 62 bis 66 steigst du rund 100 Höhenmeter am Stück zurück auf das Dach der Strecke, das mit gut 400 Metern gar nicht hoch liegt. Zehn wellige Kilometer und ein letzter Abstieg bringen dich ins Ziel.\n\nGelaufen wird durch den Staatsforst auf Wander- und Reitwegen, ein großer Teil davon ist schmaler Mountainbike-Singletrail. Die Verpflegung triffst du auf diesem Kurs zweimal: Gorge Overlook, Fire Tower, Covered Bridge und Hickory Ridge liegen auf beiden Durchgängen, dazwischen kommt Mohican Adventures. Aus fünf Namen werden so neun Stopps.","The distance is built from two unequal laps: first the long loop of nearly 43 km, then the short one of a little over 35. The long loop shows early how the day will go, with climbs at km 2.7 and 5.5 that each gain about 50 m steeply. A long rolling middle follows, until the ramps at km 27 and 29 lift you back to around 400 m and the course drops to 300 m again as the lap ends.\n\nThe short loop gives you no run-up. Already at km 45.5 a half-kilometre ramp with pitches near 20 percent stands in the way, and the ground stays restless until about km 60. Then comes the stretch that defines this race: from km 62 to 66 you gain roughly 100 m in one go back onto the top level of the course, which at just over 400 m is not high at all. Ten rolling kilometres and a last descent take you to the finish.\n\nThe route runs through the state forest on hiking and horse trails, with a large share of narrow mountain bike singletrack. You meet the aid stations more than once here: Gorge Overlook, Fire Tower, Covered Bridge and Hickory Ridge come up on both passes, with Mohican Adventures in between. Five names turn into nine stops.",{"de":262,"en":263},"Plane das Rennen von hinten: Die große Schleife ist nicht die erste Hälfte, sondern die Anreise zur kurzen. Wenn du knapp 43 Kilometer hinter dir hast, sollte sich das deutlich leichter anfühlen als ein Marathon im Wettkampf. Gehe von Beginn an jede steile Rampe zügig im Gehschritt, auch dann, wenn du sie noch laufen könntest, denn jede davon kommt in anderer Form wieder.\n\nEntschieden wird der Tag zwischen Kilometer 62 und 66. Einen ähnlichen Aufschwung hast du zwischen Kilometer 26 und 30 frisch gemeistert, doch hier bündeln sich die Höhenmeter nach über sechs Stunden auf den Beinen, oft deutlich mehr. Wer dort noch gleichmäßig steigen kann, läuft die wellige Höhe danach; wer dort einbricht, geht sie.\n\nDie größte Falle ist die Rückkehr am Ende der großen Schleife. Dort bleibst du leicht zu lange stehen, und die Rampe kurz danach bestraft kalte Beine. Halte den Stopp kurz und gehe die ersten Minuten bewusst ruhig an. Bedenke auch: Jeder Höhenmeter hinauf geht auf diesem Kurs wieder hinunter, und auf Singletrail kosten müde Abstiege mehr Zeit als jede Rampe.","Plan the race backwards: the long loop is not the first half but the approach to the short one. With nearly 43 km done, you should feel far fresher than after a raced marathon. Walk every steep ramp briskly from the start, even the ones you could still run, because each of them returns in some other form.\n\nThe day is decided between km 62 and 66. You handled a similar rise between km 26 and 30 with fresh legs, but here the climbing bunches up after more than six hours on your feet, often a good deal more. If you can still climb evenly there, you run the rolling high ground that follows; if you crack, you walk it.\n\nThe biggest trap is the return at the end of the long loop. It is easy to linger there, and the ramp soon afterwards punishes cold legs. Keep the stop short and take the first minutes deliberately easy. Remember too that every metre up on this course comes back down, and on singletrack tired descending costs more time than any ramp.",{"de":265,"en":266},"Rechne je nach Form mit rund zehn bis vierzehn Stunden. Das ist vor allem eine lange aerobe Belastung, die aber nie gleichmäßig wird: Kurze steile Stücke unterbrechen den Rhythmus den ganzen Tag, ohne dass je ein großer Berg den Takt vorgibt. Die Ausdauer trägt dich, die Kraft in den Oberschenkeln entscheidet, wie lange du noch läufst.\n\nDer 5. Juni legt deine längsten Einheiten auf April und Mai. Baue dann Doppelblöcke ein: ein langer Lauf am Samstag, ein zweiter am Sonntag auf müden Beinen, zusammen in der Größenordnung von 50 bis 60 Kilometern. So übst du das, was ab der kurzen Schleife zählt, ohne einmal die volle Distanz laufen zu müssen. Lege in die zweite Einheit einen Anstieg von 100 Höhenmetern und laufe danach weiter, das entspricht dem Stück zwischen Kilometer 62 und 66.\n\nÜbe auch den Moment der Rückkehr. Laufe eine lange Einheit als zwei Runden, die am Auto vorbeiführen, und starte die zweite nach einem kurzen Stopp ohne Zögern. Das trainiert den Kopf für die Rückkehr an den Ausgangspunkt, und es zeigt dir, wie lange du wirklich brauchst, um nach einer Pause wieder ins Laufen zu kommen.\n\nNeun Verpflegungsstopps sind eine Routine, die Vorbereitung braucht: Teste auf den langen Läufen, was du nach acht Stunden noch essen kannst. Laufe außerdem regelmäßig auf schmalen Trails und bergab unter Ermüdung, denn die Trittsicherheit lässt spät im Rennen zuerst nach, und genau dort liegt noch viel Singletrail vor dir.","Expect roughly ten to fourteen hours, depending on fitness. It is above all a long aerobic effort, but never a steady one: short steep pitches break the rhythm all day without a big mountain ever setting the beat. Endurance carries you, and leg strength decides how long you keep running.\n\nThe 5 June date puts your longest sessions in April and May. Build back-to-back blocks then: a long run on Saturday and a second on Sunday on tired legs, adding up to something like 50 to 60 km. That rehearses what counts from the short loop onwards without ever covering the full distance. Put a 100 m climb late in the second run and keep running beyond it, which mirrors the stretch between km 62 and 66.\n\nPractise the moment of return as well. Run one long session as two laps that pass your car, and start the second after a brief stop without hesitating. It trains your head for coming back to the loop's starting point, and it shows how long you really need to get moving again after a break.\n\nNine aid stops are a routine that needs preparing: use the long runs to find out what you can still eat after eight hours. Run narrow trails and downhills on tired legs regularly too, because footing goes first late in a race, and that is exactly when plenty of singletrack still lies ahead of you.",{"raceName":268,"kind":17,"hasTrack":25,"composedLegs":19,"startDate":20,"leg":19,"legGroup":19,"distanceInMeters":269,"elevationGainInMeters":270,"format":22,"profile":271,"intro":436,"description":439,"pacing":442,"training":445},"Marathon",42195,953,{"classification":29,"routeShape":30,"totalAscentM":270,"totalDescentM":272,"netElevationM":273,"vertPerKm":274,"climbs":275,"remainingVertM":312,"gradientDistribution":313,"downsampledProfile":317,"trackPolyline":418,"waypoints":419},950,3,22.2,[276,277,280,287,290,297,301,306],{"startKm":36,"lengthKm":37,"avgGradientPct":38,"maxGradientPct":92,"elevGainM":40,"score":41,"category":19},{"startKm":43,"lengthKm":44,"avgGradientPct":45,"maxGradientPct":278,"elevGainM":47,"score":279,"category":19},17.1,5112,{"startKm":281,"lengthKm":282,"avgGradientPct":283,"maxGradientPct":284,"elevGainM":285,"score":286,"category":19},16,0.6,4.4,9.9,26,2623,{"startKm":50,"lengthKm":51,"avgGradientPct":52,"maxGradientPct":288,"elevGainM":54,"score":289,"category":19},16.1,5919,{"startKm":291,"lengthKm":292,"avgGradientPct":293,"maxGradientPct":294,"elevGainM":295,"score":296,"category":19},23.93,0.45,9.8,23.2,44,4424,{"startKm":57,"lengthKm":58,"avgGradientPct":59,"maxGradientPct":298,"elevGainM":299,"score":300,"category":19},17.9,53,5336,{"startKm":302,"lengthKm":85,"avgGradientPct":303,"maxGradientPct":304,"elevGainM":81,"score":305,"category":19},29.03,6.4,17.4,4819,{"startKm":307,"lengthKm":65,"avgGradientPct":308,"maxGradientPct":309,"elevGainM":310,"score":311,"category":19},30.78,3.6,11,28,2823,230,{"flatPct":281,"upPct":314,"downPct":315,"steepUpPct":316,"steepDownPct":96},33.6,35.4,8,[318,319,322,325,328,330,333,335,337,339,341,343,346,348,350,352,355,357,360,363,366,369,372,374,377,380,382,384,387,390,393,396,398,400,402,405,408,410,412,415],{"km":99,"elevM":100},{"km":320,"elevM":321},1.1,293,{"km":323,"elevM":324},2.2,287,{"km":326,"elevM":327},3.3,343,{"km":283,"elevM":329},340,{"km":331,"elevM":332},5.5,308,{"km":334,"elevM":105},6.6,{"km":336,"elevM":156},7.7,{"km":338,"elevM":105},8.8,{"km":284,"elevM":340},373,{"km":309,"elevM":342},329,{"km":344,"elevM":345},12.1,351,{"km":347,"elevM":111},13.2,{"km":349,"elevM":123},14.3,{"km":351,"elevM":111},15.4,{"km":353,"elevM":354},16.5,400,{"km":87,"elevM":356},393,{"km":358,"elevM":359},18.7,387,{"km":361,"elevM":362},19.8,379,{"km":364,"elevM":365},20.9,410,{"km":367,"elevM":368},22.03,391,{"km":370,"elevM":371},23.13,336,{"km":373,"elevM":159},24.23,{"km":375,"elevM":376},25.33,296,{"km":378,"elevM":379},26.43,323,{"km":381,"elevM":147},27.53,{"km":383,"elevM":150},28.63,{"km":385,"elevM":386},29.73,401,{"km":388,"elevM":389},30.83,378,{"km":391,"elevM":392},31.93,396,{"km":394,"elevM":395},33.03,362,{"km":397,"elevM":147},34.13,{"km":399,"elevM":130},35.23,{"km":401,"elevM":105},36.33,{"km":403,"elevM":404},37.42,367,{"km":406,"elevM":407},38.53,353,{"km":409,"elevM":156},39.63,{"km":411,"elevM":156},40.73,{"km":413,"elevM":414},41.83,333,{"km":416,"elevM":417},42.93,292,"sw{vFtg`uNdLzFvEnAtC`C~Cj@|CnIk@xJlBzHGvGaAvGy@jBeAzFw@rIuBrEw@|FwAbFk@b@t@GAjAbExE@bBuAdKoEvLKdGn@s@RxC|@_BX`AAkBhBgBR_KxBwJdAwB~@j@VjBIXaBi@Ep@dCtH`BhB|@~DA|Bt@gAFbCjBJV^C~AzBLByGe@wDNsB{AyGyBuDw@iIwAwFv@mIbAy@@gCt@e@~@@RdAkB|DpBy@UdAj@T_@~@\\LSp@Nv@hAv@u@JNpAeA_A`@hBhAJzBdDrB~@n@dBhEbDpDtIoBP_@aCeEoDqCuFiBP`EvLCnNrDdMh@vFc@lE_BfDsCvB}DCs@dEmGh@WY]yP_AcBh@sKSaA{Ch@KhLX~F~AxN~@rDlEOjBcCtBDdDhGfCrC`ALvCkAnEqNd@yKxAn@\\g@g@vIuBfJCjA`@j@r@}GhD}Mz@yAl@gHfAcFxAMv@zAy@tXyAjC~AlEBlHn@vBLlC}BlPHrAl@b@xAjEWvB}AfCW~AzCdARtAOjBuDzDKnAaAfAi@{AOnB_BhBgKbF_@fAbApC~EfEjAMIs@Xa@rA@[i@Nc@hCuC`Dy@fAZPnBU~DiB~EWtM}@dCfArBKZoBBX`AUrEk@d@wAiBp@aEx@o@aAa@So@dA_CiADg@eAgBa@[_A{CvBJbGr@xASrAl@pDzACLrC|E~GVrB|BZ?fA\\h@aAjC^~ApF`C`C]sAvBpGqAnCjAp@pBP|FIz@eDj@qB_@wGbELjCjB|@Fd@{BbH_DnCqIc@mCfAUw@RcAaCnA`@~FxAlBdB|FxIItEv@RbA_@bAiEaAiKAsFyEqEeAa@Xr@|Ae@bDqDf@_F{EsF_@qG{AmDdBeKFcBuBqDSwAqBuB|AOtBZJ|BqAhAVb@`AOhEXlBhD~DhBr@kDvB{AIwBbBcBEm@b@gArI{BiAgAyBRc@h@`Az@@Y_E_@UWsBrAmBg@AyEaKsBuIo@HEn@oAEkCpCwCtAg@fAb@fD{AY{D`B}@fAwCyAUk@?u@bCUrAy@|@aDdAg@p@^`@QzLkLbFsCzFkJ|IkKC]t@YlAcCn@BZwAb@C_AbBeAb@{@~B_AGsAz@WyB_Ac@a@RO~Cy@dBoCpDeDhCkBf@mCmCeBwFt@QuAwBfBDzAlBnBv@`DoCRaA_AsCoCi@kCyE_FwEyAkJn@Wf@\\jC|E`GrAjA[{EcBIo@bEc@d@mDsGsJSZl@~BKTu@g@sBaGsBoAAiGf@gEQqDl@wAqBhBoBlIeGLk@}@[}MZ}D_BoBSmCP}SWcAnAe@`NNj@dARvBzFfCbGzE[OKmD^sKUiBPc@r@?jAoE}@yFKcJUMi@vAKxBe@sCrAoGv@cA`ACp@s@jK}SsGdIWpCaBdCgErBqBtMuBp@p@eJ_@oDrDgGXsA}CeFEcGkBZoAQUe@IkHuCcFQmI`BgDbFgGRsC_AoIHkBp@aBzDuCDmFfAWzCuFjCNhDiCbCu@d@y@?uAwAaA{DfDoFNIoBdCgEWuHUlAUa@J}Cb@{@c@sAH}JrCFlBqDp@M^Rv@~D~AbD|@ZFoDt@k@b@aBiAaFTcBjImK}AHkFfDQZ`BOc@bAeGF_A`@}A_@e@q@]}C^gCW[cBtB@nB`AzAQfFOvAk@@]bDUKg@kJw@yC\\cC]y@XgAU}@b@wAk@aCLwClACXnCjBb@hCi@h@QrBkDD_A`@AJy@p@k@UoAi@]KiBlCrAtCX?|BsGjH|CuAxDkEOoDZUt@b@R|Ae@hDoB`GhDyG`@gCOwDaIgL}B}@aHB}EsBv@u@j@mC",[420,424,428,432],{"type":210,"name":211,"lat":421,"lon":422,"km":423},40.609996,-82.286328,9.66,{"type":210,"name":216,"lat":425,"lon":426,"km":427},40.603378,-82.30907,16.7,{"type":210,"name":221,"lat":429,"lon":430,"km":431},40.615804,-82.317912,26.52,{"type":210,"name":226,"lat":433,"lon":434,"km":435},40.618673,-82.279913,35.54,{"de":437,"en":438},"Der Marathon des Mohican Trail Run ist genau eine große Runde durch den Mohican Memorial State Forest bei Loudonville. Zwischen tiefstem und höchstem Punkt liegen kaum mehr als 120 Meter, und trotzdem kommen gut 950 Höhenmeter zusammen, weil die Trails ständig kurz und steil steigen und wieder fallen. Genau darauf zielt die Vorbereitung.","The marathon at the Mohican Trail Run is exactly one big lap of Mohican Memorial State Forest near Loudonville. Barely more than 120 m separate the lowest and highest points, yet the trails pile up over 950 m of climbing because they never stop rising and falling in short, steep bites. That is what your preparation has to target.",{"de":440,"en":441},"Rechne mit knapp 43 Kilometern statt der klassischen Distanz, Start und Ziel liegen am selben Ort. Die ersten zweieinhalb Kilometer bleiben flach, dann beginnt das Muster des Tages: Bei Kilometer 2,7 geht es steil hinauf, kurz darauf fast wieder bis zur Ausgangshöhe hinunter, und bei Kilometer 5,5 folgt die nächste Rampe. Anschließend pendelt die Strecke über gut 15 Kilometer zwischen 330 und 410 Metern, ohne dass ein Stück wirklich flach würde.\n\nDer Wald prägt diesen Lauf mehr als jede Höhenzahl. Du bewegst dich im Staatsforst auf Wander- und Reitwegen, und ein großer Teil der Runde ist schmaler Mountainbike-Singletrail, auf dem du nicht überholst, wann du willst. Vier Verpflegungsstellen gliedern die Schleife, in dieser Reihenfolge: Gorge Overlook, Fire Tower, Covered Bridge und Hickory Ridge.\n\nDie Wende kommt nach Kilometer 22, wenn die Strecke fast zurück auf Starthöhe fällt. Zwischen Kilometer 24 und 31 liegen dann vier Anstiege, die dir die verlorene Höhe zurückgeben, die steilste Stelle des Rennens mit Spitzen über 20 Prozent eingeschlossen. Danach beruhigt sich das Gelände, und die letzten zwei Kilometer führen rund 75 Höhenmeter hinunter ins Ziel.","Expect close to 43 km rather than the classic distance, with start and finish in the same place. The first two and a half kilometres stay flat, then the day's pattern sets in: a steep rise at km 2.7, a drop almost back to starting height, and another ramp at km 5.5. For the next 15 km or so the course swings between 330 and 410 m without any stretch turning truly flat.\n\nThe forest shapes this race more than any elevation figure. You move through the state forest on hiking and horse trails, and a large part of the lap is narrow mountain bike singletrack where you do not pass when you please. Four aid stations divide the loop, in this order: Gorge Overlook, Fire Tower, Covered Bridge and Hickory Ridge.\n\nThe turn comes after km 22, when the course falls nearly back to starting height. Between km 24 and 31 four climbs then win back all that height, including the steepest spot of the race with pitches above 20 percent. After that the ground settles, and the final two kilometres run about 75 m down to the finish.",{"de":443,"en":444},"Einen Berg, an dem du dich einteilen könntest, gibt es hier nicht: Kein einzelner Anstieg bringt mehr als 60 Höhenmeter, dafür hört das Auf und Ab fast nie auf. Eine Kilometerzeit sagt auf diesem Kurs wenig aus, also laufe nach Anstrengung. Die flachen Anfangskilometer sind die einzigen, auf denen ein gleichmäßiges Tempo überhaupt möglich ist, und sie verleiten zu einem Schnitt, den der Rest der Runde nie bestätigt.\n\nDas Rennen fällt zwischen Kilometer 24 und 31. Die vier Anstiege dort liegen so dicht, dass kaum Erholung dazwischen bleibt, und wer sie noch mit Laufschritten verbinden kann, gewinnt hier mehr Plätze als irgendwo sonst. Kürze an den steilsten Stellen die Schritte oder gehe bewusst, statt dich hinaufzuquälen.\n\nDie eigentliche Falle liegt davor, im welligen Mittelteil. Auf Singletrail hängst du dich leicht an eine Gruppe und läufst deren Tempo, und jede kleine Welle wirkt harmlos. Die Rechnung kommt erst nach Kilometer 24. Bleibe bis dorthin so ruhig, dass du noch sprechen könntest, und spare dir einen Rest Lockerheit für den Abstieg ins Ziel.","There is no mountain here to pace yourself around: no single climb gains more than 60 m, but the up and down barely stops. Kilometre splits mean little on this course, so run by effort. The flat opening kilometres are the only place a steady pace is even possible, and they tempt you into an average the rest of the lap will never confirm.\n\nThe race falls between km 24 and 31. The four climbs there sit so close together that hardly any recovery remains between them, and if you can still link them with running steps you gain more places here than anywhere else. Shorten your stride on the steepest spots or walk on purpose rather than grinding up them.\n\nThe real trap comes earlier, in the rolling middle. On singletrack it is easy to tuck into a group and run its pace, and every little wave looks harmless. The bill only arrives after km 24. Stay calm enough to talk until then, and save some looseness for the descent to the finish.",{"de":446,"en":447},"Plane je nach Form etwa fünf bis sieben Stunden ein, deutlich mehr als bei einem Straßenmarathon. Die Belastung bleibt aerob, wird aber von vielen kurzen Spitzen durchsetzt: Auf jede Rampe folgt ein Abstieg, auf jeden Abstieg die nächste Rampe, und einen längeren gleichförmigen Abschnitt gibt es kaum.\n\nDeshalb trainierst du hier die Wiederholung, nicht die Länge eines Anstiegs. Suche dir einen Hügel mit 40 bis 60 Höhenmetern und laufe ihn mehrfach am Stück, hinauf kräftig, hinunter locker, und zwar am Ende eines langen Laufs statt am Anfang. Das bildet den Abschnitt zwischen Kilometer 24 und 31 ab, wo vier solcher Anstiege auf bereits müde Beine treffen.\n\nDer Untergrund ist der zweite Schwerpunkt. Ein großer Teil der Runde ist schmaler Singletrail, und auf Asphalt lässt sich dieser Rhythmus aus kurzen Schritten, Blick nach vorn und ständigen Tempowechseln nicht lernen. Verlege deshalb mindestens einen langen Lauf pro Woche in den Wald, möglichst auf Wegen, die Mountainbiker nutzen, und übe dort auch steiles Gehen mit Armeinsatz.\n\nBei einer Distanz von knapp 43 Kilometern und vier Verpflegungsstellen zählt auch die Planung: Probiere im Training aus, wie viel du bei fünf oder mehr Stunden Belastung zu dir nehmen kannst, während der Weg dir kaum Ruhe dafür lässt. Das längste Training sollte dabei nach Stunden bemessen sein, nicht nach Kilometern, weil dein Marathontempo hier nicht gilt.","Plan on about five to seven hours depending on fitness, well beyond a road marathon. The effort stays aerobic but is shot through with short spikes: every ramp leads to a descent, every descent to the next ramp, and longer uniform stretches hardly exist.\n\nSo you train repetition here, not the length of a climb. Find a hill of 40 to 60 m and run it several times in a row, strong on the way up and loose on the way down, at the end of a long run rather than the start. That reproduces the stretch between km 24 and 31, where four such climbs meet legs that are already tired.\n\nThe surface is the second priority. A large part of the lap is narrow singletrack, and tarmac cannot teach this rhythm of short steps, eyes ahead and constant changes of pace. Move at least one long run a week into the woods, ideally on trails mountain bikers use, and practise steep power hiking with your arms working there too.\n\nOver nearly 43 km with four aid stations, planning counts as well: test in training how much you can take in during five or more hours while the trail gives you little peace to do it. Measure your longest session in hours rather than kilometres, because your marathon pace does not apply here.",[449],{"eventName":6,"eventDate":9,"eventHomepageUrl":11},[451,459,465,473,482,490],{"slug":452,"eventName":453,"proseName":454,"city":455,"country":8,"eventType":13,"eventDate":456,"distanceInMeters":457,"elevationGainInMeters":19,"classification":458},"massanutten-mountain-trails-100-mile-run","Massanutten Mountain Trails 100 Mile Run",{"de":453,"en":453},"Fort Valley","2027-05-15T00:00:00.000Z",161900,"MOUNTAINOUS",{"slug":460,"eventName":461,"proseName":462,"city":463,"country":8,"eventType":13,"eventDate":464,"distanceInMeters":21,"elevationGainInMeters":19,"classification":29},"ozark-foothills-endurance-runs","Ozark Foothills Endurance Runs",{"de":461,"en":461},"Wildwood","2027-04-10T00:00:00.000Z",{"slug":466,"eventName":467,"proseName":468,"city":470,"country":8,"eventType":13,"eventDate":471,"distanceInMeters":21,"elevationGainInMeters":472,"classification":458},"hurt100","HURT100 2027",{"de":469,"en":469},"HURT100","Honolulu","2027-01-16T00:00:00.000Z",8989,{"slug":474,"eventName":475,"proseName":476,"city":478,"country":8,"eventType":13,"eventDate":479,"distanceInMeters":21,"elevationGainInMeters":480,"classification":481},"lean-horse-ultra","Lean Horse Ultra 2027",{"de":477,"en":477},"Lean Horse Ultra","Custer","2027-07-30T00:00:00.000Z",1704,"ROLLING",{"slug":483,"eventName":484,"proseName":485,"city":487,"country":8,"eventType":13,"eventDate":488,"distanceInMeters":21,"elevationGainInMeters":489,"classification":458},"orcas-island-100-miler","Orcas Island 100 Miler 2027",{"de":486,"en":486},"Orcas Island 100 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\u003C/svg>\n    \u003C/a>\n    \u003Cdiv class=\"nav-links\">\n      \u003Ca href=\"youb-so-funktionierts.html\">So funktioniert's\u003C/a>\n      \u003Ca href=\"youb-mission.html\">Mission\u003C/a>\n      \u003Ca href=\"youb-faq.html\">FAQ\u003C/a>\n      \u003Ca href=\"youb-blog.html\">Blog\u003C/a>\n      \u003Ca href=\"youb-kalender.html\" style=\"text-decoration:underline; text-underline-offset:4px;\">Kalender\u003C/a>\n    \u003C/div>\n    \u003Cdiv class=\"nav-cta\">\n      \u003Ca class=\"btn btn-light btn-sm\" href=\"youb-login.html\">login\u003C/a>\n      \u003Ca class=\"btn btn-dark btn-sm\" href=\"#\">app laden\u003C/a>\n    \u003C/div>\n  \u003C/div>\n\u003C/nav>\u003Cheader class=\"sp-hero rd-hero\" data-glass=\"1\">\u003Cimg class=\"sp-bg\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-OpDIYfAb4WQ-unsplash.jpg\" alt=\"\">\u003Cdiv class=\"wrap sp-hero-in\">\n\u003Cdiv class=\"rd-crumb\">\u003Ca href=\"youb-kalender.html\">← Wettkampfkalender\u003C/a>\u003C/div>\n\u003Cdiv class=\"rd-meta\" style=\"display:flex; flex-wrap:wrap; align-self:flex-start;\">\u003Cspan style=\"padding:6px 10px; font-family:var(--font-mono); font-size:9.5px; letter-spacing:.22em; font-weight:700; text-transform:uppercase; background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan style=\"padding:6px 10px; font-family:var(--font-mono); font-size:9.5px; letter-spacing:.22em; font-weight:700; text-transform:uppercase; background:#1c1a16; color:#FFFFFF;\">24.09.2026\u003C/span>\u003Cspan style=\"padding:6px 10px; font-family:var(--font-mono); font-size:9.5px; letter-spacing:.22em; font-weight:700; text-transform:uppercase; background:#FFFFFF; color:#1c1a16;\">Linz, AT\u003C/span>\u003C/div>\n\u003Ch1 class=\"sp-h1\">Linzer City Night Run.\u003C/h1>\n\u003Cp class=\"sp-lead\">Eine Runde durch die Linzer Innenstadt, Start um 20:30 Uhr an der Promenade. Zweimal über die Donau, flach – bis auf die Brückenrampen.\u003C/p>\n\u003Cdiv style=\"display:flex; gap:12px; flex-wrap:wrap;\">\u003Ca class=\"btn btn-dark rd-ybtn\" href=\"#\">training starten →\u003C/a>\u003Ca class=\"btn btn-light\" href=\"https://www.linzercitynightrun.com/\" style=\"color:#FFF; border-color:rgba(255,255,255,.7);\">offizielle website ↗\u003C/a>\u003C/div>\n\u003Cdiv class=\"rd-facts\">\u003Cdiv>\u003Csmall>Letzte Austragung\u003C/small>\u003Cb>24.09.2026\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Ort\u003C/small>\u003Cb>Linz, AT\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>5,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+64 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Profil\u003C/small>\u003Cb>Hügelig\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Streckenform\u003C/small>\u003Cb>Rundkurs\u003C/b>\u003C/div>\u003C/div>\n\u003C/div>\u003C/header>\n\u003Csection class=\"sp-sec\" id=\"strecke\">\u003Cdiv class=\"wrap\">\n\u003Cdiv class=\"rd-route\">\n\u003Cdiv>\u003Cspan class=\"sp-label\">Strecke & Höhenmeter\u003C/span>\u003Ch2 class=\"sp-h2\">Zweimal über die Donau, einmal durch die Altstadt.\u003C/h2>\n\u003Cp class=\"sp-p\">Von der Promenade über den Hauptplatz und die Nibelungenbrücke nach Urfahr, eine Schleife am Ars Electronica Center vorbei und bei Kilometer zwei zurück in die Altstadt.\u003C/p>\n\u003Cp class=\"sp-p\">Die zweite Hälfte gehört der Innenstadt: Landhausplatz, Neuer Dom, Musiktheater – und die Landstraße zurück ins Ziel. Gut ein Drittel läuft über Pflaster.\u003C/p>\u003C/div>\n\u003Cdiv class=\"rd-map\" id=\"rd-map\">\u003Cspan class=\"rd-maplabel\">Start / Ziel · Promenade\u003C/span>\u003C/div>\n\u003C/div>\n\u003Cdiv class=\"rd-prof\">\n\u003Cdiv class=\"rd-prof-head\">\u003Cspan class=\"sp-label\">Höhenprofil\u003C/span>\u003Cspan class=\"sp-label\" style=\"color:var(--ink-soft);\">Fahre über die Grafik\u003C/span>\u003C/div>\n\u003Cdiv class=\"rd-chart\" id=\"rd-chart\">\u003Csvg id=\"rd-svg\" viewBox=\"0 0 1000 300\" preserveAspectRatio=\"none\">\u003C/svg>\u003Cdiv class=\"rd-tip\" id=\"rd-tip\">\u003C/div>\u003C/div>\n\u003Cdiv class=\"rd-axis\">\u003Cspan>0 km\u003C/span>\u003Cspan>1,3 km\u003C/span>\u003Cspan>2,6 km\u003C/span>\u003Cspan>3,9 km\u003C/span>\u003Cspan>5,2 km\u003C/span>\u003C/div>\n\u003Cdiv class=\"rd-params\">\u003Cdiv>\u003Csmall>Anstieg\u003C/small>\u003Cb>+64 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Abstieg\u003C/small>\u003Cb>−64 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Hm / km\u003C/small>\u003Cb>12,1\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höchster Punkt\u003C/small>\u003Cb>275 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Tiefster Punkt\u003C/small>\u003Cb>234 m\u003C/b>\u003C/div>\u003C/div>\n\u003C/div>\n\u003Cdiv class=\"rd-split2\">\n\u003Cdiv>\u003Cspan class=\"sp-label\">Steigungsverteilung\u003C/span>\n\u003Cdiv class=\"rd-dist\">\u003Cspan style=\"width:31.1%; background:#EFEAE0;\">\u003C/span>\u003Cspan style=\"width:30.7%; background:#FCF9C4;\">\u003C/span>\u003Cspan style=\"width:1.4%; background:#FCF666;\">\u003C/span>\u003Cspan style=\"width:35.4%; background:#AFB293;\">\u003C/span>\u003Cspan style=\"width:1.4%; background:#7C7F5C;\">\u003C/span>\u003C/div>\n\u003Cdiv class=\"rd-legend\">\u003Cdiv>\u003Ci style=\"background:#EFEAE0;\">\u003C/i>Flach (<2 %)\u003Cem>31,1 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#FCF9C4;\">\u003C/i>Moderat bergauf (2–6 %)\u003Cem>30,7 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#FCF666;\">\u003C/i>Steil bergauf (>6 %)\u003Cem>1,4 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#AFB293;\">\u003C/i>Moderat bergab (2–6 %)\u003Cem>35,4 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#7C7F5C;\">\u003C/i>Steil bergab (>6 %)\u003Cem>1,4 %\u003C/em>\u003C/div>\u003C/div>\u003C/div>\n\u003Cdiv>\u003Cspan class=\"sp-label\">Anstiege auf der Strecke\u003C/span>\n\u003Ctable class=\"rd-table\">\u003Cthead>\u003Ctr>\u003Cth>Start\u003C/th>\u003Cth>Länge\u003C/th>\u003Cth>Ø\u003C/th>\u003Cth>Max.\u003C/th>\u003Cth>Gewinn\u003C/th>\u003Cth>Kat.\u003C/th>\u003C/tr>\u003C/thead>\u003Ctbody>\u003Ctr>\u003Ctd>km 2,1\u003C/td>\u003Ctd>0,4 km\u003C/td>\u003Ctd>4,8 %\u003C/td>\u003Ctd>7,9 %\u003C/td>\u003Ctd>+19 m\u003C/td>\u003Ctd>—\u003C/td>\u003C/tr>\u003C/tbody>\u003C/table>\n\u003Cp class=\"rd-note\">Kategorien nach Radsport-Konvention: Kat. 4 sind die leichtesten bewerteten Anstiege, HC die härtesten. Kurze Anstiege unter der Kat.-4-Schwelle bleiben unbewertet.\u003C/p>\u003C/div>\n\u003C/div>\n\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec rd-dark\" data-glass=\"1\">\u003Cdiv class=\"wrap\">\n\u003Cspan class=\"sp-label\">Pacing-Strategie\u003C/span>\u003Ch2 class=\"sp-h2\">Gleichmäßig schlägt schnell.\u003C/h2>\n\u003Cdiv class=\"rd-pace\">\n\u003Cdiv>\u003Cspan class=\"rd-km\" style=\"background:#FCF666; color:#7C7F5C;\">km 0–1\u003C/span>\u003Ch3>Kontrolliert starten\u003C/h3>\u003Cp>3.000 Startende ziehen den ersten Kilometer zu schnell. Kein Anstieg bremst dich von selbst – geh die ersten Minuten bewusst ruhig an.\u003C/p>\u003C/div>\n\u003Cdiv>\u003Cspan class=\"rd-km\" style=\"background:#FCF666; color:#7C7F5C;\">km 1 & 2\u003C/span>\u003Ch3>Brückenrampen\u003C/h3>\u003Cp>Die beiden Rampen der Nibelungenbrücke sind kurz, kommen aber, wenn das Anfangstempo drückt. Schritt verkürzen statt Pace erzwingen.\u003C/p>\u003C/div>\n\u003Cdiv>\u003Cspan class=\"rd-km\" style=\"background:#FCF666; color:#7C7F5C;\">Altstadt\u003C/span>\u003Ch3>Pflaster im Dunkeln\u003C/h3>\u003Cp>Kopfsteinpflaster ist bei Nässe rutschig und im Kunstlicht schwer einzuschätzen. Kurven sauber nehmen kostet weniger als Bremsen in der Gasse.\u003C/p>\u003C/div>\n\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec beige\">\u003Cdiv class=\"wrap\">\n\u003Cspan class=\"sp-label\">Trainingsplan · 12 Wochen\u003C/span>\u003Ch2 class=\"sp-h2\">22 bis 35 Minuten an der Schwelle.\u003C/h2>\n\u003Cp class=\"sp-p\">Keine langen Anstiege, kein Gelände, das Pausen erzwingt – sondern durchgehend hohe Intensität. Genau darauf zielt die Vorbereitung.\u003C/p>\n\u003Cdiv class=\"rd-plan\">\u003Cimg class=\"rd-plan-bg\" src=\"/redesign/supplied/source/uploads/victoire-joncheray-H30w37gpkro-unsplash.jpg\" alt=\"\" style=\"object-position:40% 50%; filter:saturate(.35) contrast(.85) brightness(1.05);\">\n\u003Cdiv style=\"--c:#7C8A2E;\">\u003Cspan class=\"wk\">Kern\u003C/span>\u003Cdiv>\u003Ch3>Intervalle im Wettkampftempo\u003C/h3>\u003Cp>800 bis 1.000 Meter mit kurzen Trabpausen.\u003C/p>\u003C/div>\u003C/div>\n\u003Cdiv style=\"--c:#5F6146;\">\u003Cspan class=\"wk\">Wöchentlich\u003C/span>\u003Cdiv>\u003Ch3>Tempodauerlauf\u003C/h3>\u003Cp>20 bis 25 Minuten für ein Tempo, das sich lange gleich anfühlt.\u003C/p>\u003C/div>\u003C/div>\n\u003Cdiv style=\"--c:#FCF666;\">\u003Cspan class=\"wk\">Technik\u003C/span>\u003Cdiv>\u003Ch3>Pflaster & Richtungswechsel\u003C/h3>\u003Cp>Fuß und Sprunggelenk an Kopfsteinpflaster und enge Kurven gewöhnen.\u003C/p>\u003C/div>\u003C/div>\n\u003Cdiv style=\"--c:#1c1a16;\">\u003Cspan class=\"wk\">20:30 Uhr\u003C/span>\u003Cdiv>\u003Ch3>Abends im Dunkeln laufen\u003C/h3>\u003Cp>Tempo nach Gefühl und Atmung steuern, nicht nach der Umgebung.\u003C/p>\u003C/div>\u003C/div>\n\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"sp-band\" data-glass=\"1\">\u003Cimg class=\"sp-bg\" style=\"object-position:65% 50%;\" src=\"/redesign/supplied/source/uploads/alessio-soggetti-GYr9A2CPMhY-unsplash.jpg\" alt=\"\">\u003Csvg class=\"gpx-routes\" viewBox=\"0 0 1440 800\" preserveAspectRatio=\"xMidYMid slice\" aria-hidden=\"true\" style=\"position:absolute; inset:0; width:100%; height:100%; z-index:1; pointer-events:none; fill:none; stroke:#FFFFFF; stroke-linecap:round; stroke-linejoin:round;\">\u003Cpath d=\"M-119.9 640.5 L-110.8 640.1 L-102.1 637.3 L-93.5 634.4 L-84.5 632.4 L-75.4 632.3 L-66.7 630.0 L-57.7 628.5 L-48.6 628.4 L-39.8 626.3 L-30.8 625.1 L-21.7 624.4 L-12.7 623.9 L-4.0 621.7 L4.8 618.8 L13.8 617.5 L22.8 616.7 L31.6 614.8 L40.8 614.8 L49.5 611.9 L58.7 611.6 L67.3 608.5 L76.2 606.7 L85.1 605.4 L94.1 605.0 L103.1 603.6 L112.1 602.4 L120.9 600.0 L129.9 599.7 L138.6 596.6 L147.5 594.4 L156.5 593.6 L165.7 594.2 L174.4 591.4 L183.5 591.0 L192.4 589.5 L201.5 588.3 L210.1 585.5 L219.1 584.6 L228.1 584.1 L237.1 583.1 L246.1 582.5 L255.0 580.3 L264.2 580.2 L273.2 579.1 L282.2 577.8 L291.0 575.8 L299.8 573.6 L308.7 572.6 L317.5 570.2 L326.4 568.1 L335.3 567.3 L344.2 565.3 L353.0 563.7 L361.6 562.4 L370.2 561.6 L377.8 558.6 L384.3 554.7 L391.3 552.3 L397.9 549.4 L404.8 546.9 L411.4 543.3 L418.0 539.2 L425.5 536.9 L433.5 536.7 L441.2 535.2 L448.6 533.1 L456.1 532.5 L463.6 532.6 L470.7 530.7 L477.1 526.6 L483.7 523.0 L490.7 520.4 L498.1 519.7 L506.8 516.6 L514.3 513.4 L520.8 510.6 L529.4 509.9 L536.6 514.0 L542.3 522.2 L549.8 523.6 L556.1 527.6 L563.1 530.5 L570.7 532.6 L578.3 535.6 L586.3 537.1 L594.5 538.4 L602.4 540.0 L610.3 540.6 L617.8 542.0 L625.1 542.6 L632.6 542.7 L640.1 543.6 L647.4 539.9 L654.8 539.5 L662.2 538.0 L669.1 535.2 L676.0 532.6 L683.0 530.3 L690.3 528.7 L697.0 525.1 L703.3 520.8 L709.8 516.8 L717.7 515.3 L725.1 512.5 L732.1 508.9 L738.6 504.6 L743.0 497.9 L747.8 491.9 L754.2 487.4 L757.7 480.7 L765.0 475.2 L771.4 469.0 L779.6 465.3 L788.3 463.2 L797.4 462.8 L806.6 462.7 L813.9 462.0 L821.5 461.6 L829.1 462.0 L836.6 461.5 L843.9 461.2 L851.4 462.8 L858.2 460.7 L866.2 456.8 L873.7 452.8 L880.4 447.7 L885.6 443.1 L892.5 442.4 L899.7 444.1 L908.1 448.2 L914.0 452.8 L921.0 455.4 L927.7 458.9 L935.1 461.1 L942.8 462.9 L949.7 467.1 L956.9 469.6 L964.3 471.0 L970.9 473.0 L979.4 476.3 L988.2 477.6 L997.2 477.0 L1006.4 476.0 L1013.4 474.5 L1020.5 472.4 L1028.0 472.8 L1035.8 471.2 L1043.3 469.0 L1051.4 468.5 L1058.8 465.7 L1064.0 458.9 L1070.2 454.8 L1077.2 451.9 L1082.7 446.8 L1088.9 442.6 L1095.3 438.9 L1100.6 433.9 L1105.1 428.5 L1112.4 423.1 L1116.9 415.8 L1123.1 411.4 L1129.9 408.9 L1138.2 408.9 L1147.0 406.5 L1155.7 403.3 L1160.7 397.9 L1166.7 394.9 L1174.2 393.9 L1182.1 388.9 L1190.8 386.3 L1199.2 382.2 L1206.3 381.1 L1213.5 379.9 L1220.9 379.7 L1228.2 378.3 L1235.7 377.4 L1243.0 375.1 L1249.6 370.8 L1257.1 369.0 L1264.6 367.3 L1272.2 370.0 L1280.2 370.5 L1288.1 372.2 L1295.3 376.3 L1302.7 379.6 L1310.6 380.7 L1317.9 383.2 L1325.2 385.6 L1332.7 385.9 L1340.2 384.9 L1347.6 383.9 L1355.1 385.3 L1361.9 382.2 L1368.5 379.2 L1374.6 375.2 L1380.6 371.3 L1387.4 369.0 L1395.1 363.8 L1403.3 359.9 L1411.8 356.7 L1420.4 354.1 L1429.1 352.6 L1438.1 351.8 L1446.9 355.5 L1453.8 356.6 L1459.9 360.1 L1465.9 363.5 L1472.2 367.0 L1476.5 373.2 L1482.8 377.4 L1491.1 379.2 L1498.1 383.2 L1504.9 389.0 L1513.3 392.4 L1522.2 394.6 L1530.8 397.5 L1539.4 400.2 L1547.9 403.2 L1556.3 406.5 L1565.0 409.2 L1573.9 411.1 L1582.7 413.9 L1591.1 417.8 L1599.8 420.6\" stroke-width=\"2.2\" opacity=\".9\">\u003C/path>\u003Cg class=\"gpx-x\" stroke-width=\"1.4\" opacity=\".8\">\u003Cpath d=\"M114 100 H126 M120 94 V106 M114 340 H126 M120 334 V346 M114 580 H126 M120 574 V586 M354 100 H366 M360 94 V106 M354 340 H366 M360 334 V346 M354 580 H366 M360 574 V586 M594 100 H606 M600 94 V106 M594 340 H606 M600 334 V346 M594 580 H606 M600 574 V586 M834 100 H846 M840 94 V106 M834 340 H846 M840 334 V346 M834 580 H846 M840 574 V586 M1074 100 H1086 M1080 94 V106 M1074 340 H1086 M1080 334 V346 M1074 580 H1086 M1080 574 V586 M1314 100 H1326 M1320 94 V106 M1314 340 H1326 M1320 334 V346 M1314 580 H1326 M1320 574 V586\">\u003C/path>\u003C/g>\u003C/svg>\u003Cdiv class=\"wrap sp-band-in\">\u003Cdiv class=\"sp-card sp-card--badge\">\u003Cdiv class=\"sp-badge-body\">\u003Cstrong>GPX-\u003Cbr>Strecken\u003C/strong>\u003Cp>Lade die Strecke des City Night Run als GPX-Datei für Uhr oder Radcomputer herunter.\u003C/p>\u003Ca class=\"btn btn-light btn-sm\" href=\"#\" style=\"align-self:flex-start; 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style=\"font-variation-settings:normal;fill:url(#linearGradient978);-inkscape-stroke:none\">\u003C/path>\n    \u003Cpath d=\"m 2.3064,15.998 c 0,-7.5486 6.1446,-13.693 13.693,-13.693 7.5532,0 13.693,6.1446 13.693,13.693 0,3.0384 -0.9752,5.9053 -2.8172,8.3116 l -6.8669,-6.8669 c 0.1715,-0.4695 0.2573,-0.9571 0.2573,-1.4492 0,-2.3522 -1.9142,-4.2664 -4.2664,-4.2664 -2.3522,0 -4.2664,1.9142 -4.2664,4.2664 0,0.4921 0.0858,0.9797 0.2573,1.4492 L 5.1232,24.3096 C 3.2812,21.9078 2.306,19.0364 2.306,15.998 Z\" style=\"fill:url(#linearGradient980)\">\u003C/path>\n    \u003Cpath d=\"m 13.489,19.231 2.5102,-3.9143 2.5102,3.9097 6.8037,6.8038 c -2.5418,2.3612 -5.8421,3.6614 -9.3139,3.6614 -3.4718,0 -6.7721,-1.3002 -9.3139,-3.6614 z\" style=\"fill:url(#linearGradient982)\">\u003C/path>\n  \u003C/g>\n  \n\u003C/svg>\u003C/span>\u003C/div>\u003C/div>\u003C/div>\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec rd-cta\">\u003Cdiv class=\"wrap\">\n\u003Cspan class=\"sp-label\" style=\"color:rgba(255,255,255,.8);\">Adaptive Rennvorbereitung\u003C/span>\n\u003Ch2 class=\"sp-h2\">Lass Ben deinen Plan für den City Night Run anpassen.\u003C/h2>\n\u003Cp class=\"sp-p\">Ben verbindet Ziel, Strecke, aktuelle Belastung, Recovery und Kalender. So bleibt dein Plan auf das Rennen ausgerichtet – auch wenn dein Alltag nicht perfekt planbar ist.\u003C/p>\n\u003Cdiv style=\"display:flex; gap:12px; flex-wrap:wrap; margin-top:32px;\">\u003Ca class=\"btn btn-dark rd-ybtn\" href=\"#\">plan dynamisch anpassen →\u003C/a>\u003Ca class=\"btn btn-light\" href=\"youb-so-funktionierts.html\" style=\"color:#FFF; border-color:rgba(255,255,255,.7);\">adaptive planung verstehen\u003C/a>\u003C/div>\n\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec\">\u003Cdiv class=\"wrap rd-faq-grid\">\n\u003Cdiv>\u003Cspan class=\"sp-label\">Häufige Fragen\u003C/span>\u003Ch2 class=\"sp-h2\">Alles zum City Night Run.\u003C/h2>\u003C/div>\n\u003Cdiv class=\"rd-faq\">\n\u003Cdetails open>\u003Csummary>Wie lang ist der City Night Run?\u003C/summary>\u003Cp>5,2 km. Diese Distanz bestimmt, wie viel Grundlagenausdauer, Tempohärte und Rennspezifik in den Trainingsplan gehören.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Wie viele Höhenmeter hat die Strecke?\u003C/summary>\u003Cp>Rund 64 Höhenmeter auf 5,2 km, im Schnitt 12,1 Höhenmeter pro Kilometer.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Welche Anstiege gibt es?\u003C/summary>\u003Cp>Der schwerste Anstieg beginnt bei Kilometer 2,1, ist 0,4 km lang, steigt im Schnitt 4,8 % an und bringt 19 Höhenmeter.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Ist die Strecke ein Rundkurs?\u003C/summary>\u003Cp>Ja. Start und Ziel liegen an der Promenade vor der Sparkasse OÖ.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Gibt es die Strecke als GPX-Datei?\u003C/summary>\u003Cp>Ja, kostenlos – importierbar in Garmin, Wahoo, Komoot, Strava und jede andere App, die GPX liest.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Wann ist die nächste Austragung?\u003C/summary>\u003Cp>Ein Termin steht noch nicht fest. Zuletzt gestartet wurde am 24. September 2026.\u003C/p>\u003C/details>\n\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"races-section\" style=\"padding:clamp(56px,9vh,110px) 0; background:#FFF;\">\n\u003Cdiv class=\"wrap\">\n    \u003Cdiv class=\"race-rail-head\">\n      \u003Cspan class=\"race-rail-label\">Weitere Laufrennen\u003C/span>\n      \u003Cdiv class=\"race-rail-nav\">\n        \u003Cbutton type=\"button\" aria-label=\"Zurück\" onclick=\"document.getElementById('race-rail').scrollBy({left:-document.querySelector('.rc').offsetWidth-16,behavior:'smooth'})\">←\u003C/button>\n        \u003Cbutton type=\"button\" aria-label=\"Weiter\" onclick=\"document.getElementById('race-rail').scrollBy({left:document.querySelector('.rc').offsetWidth+16,behavior:'smooth'})\">→\u003C/button>\n      \u003C/div>\n    \u003C/div>\n  \u003C/div>\n  \u003Cdiv class=\"race-rail\" id=\"race-rail\">\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/sage-friedman-TT2J5t1QaMw-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">27.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>BMW Berlin-Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Berlin, DE\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 28.6 L7.5 28.4 L15.0 28.4 L22.5 28.5 L30.0 28.5 L37.5 28.2 L45.0 27.7 L52.5 27.4 L60.0 26.9 L67.5 26.5 L75.0 26.1 L82.5 25.9 L90.0 25.7 L97.5 25.4 L105.0 24.9 L112.5 24.6 L120.0 24.6 L127.5 24.4 L135.0 24.2 L142.5 24.2 L150.0 24.2 L157.5 24.2 L165.0 24.3 L172.5 24.3 L180.0 24.5 L187.5 24.7 L195.0 25.0 L202.5 25.1 L210.0 25.0 L217.5 25.0 L225.0 24.8 L232.5 24.8 L240.0 24.7 L247.5 24.6 L255.0 24.7 L262.5 25.1 L270.0 25.2 L277.5 25.5 L285.0 25.5 L292.5 25.6 L300.0 25.9 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 28.6 L7.5 28.4 L15.0 28.4 L22.5 28.5 L30.0 28.5 L37.5 28.2 L45.0 27.7 L52.5 27.4 L60.0 26.9 L67.5 26.5 L75.0 26.1 L82.5 25.9 L90.0 25.7 L97.5 25.4 L105.0 24.9 L112.5 24.6 L120.0 24.6 L127.5 24.4 L135.0 24.2 L142.5 24.2 L150.0 24.2 L157.5 24.2 L165.0 24.3 L172.5 24.3 L180.0 24.5 L187.5 24.7 L195.0 25.0 L202.5 25.1 L210.0 25.0 L217.5 25.0 L225.0 24.8 L232.5 24.8 L240.0 24.7 L247.5 24.6 L255.0 24.7 L262.5 25.1 L270.0 25.2 L277.5 25.5 L285.0 25.5 L292.5 25.6 L300.0 25.9\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+198 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-W2pBsQaT6FQ-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">27.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Wörthersee Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Klagenfurt, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 28.4 L7.5 28.5 L15.0 28.4 L22.5 28.1 L30.0 27.9 L37.5 28.0 L45.0 28.1 L52.5 28.5 L60.0 28.8 L67.5 28.9 L75.0 29.1 L82.5 29.0 L90.0 28.8 L97.5 28.7 L105.0 28.9 L112.5 29.0 L120.0 28.8 L127.5 28.5 L135.0 28.3 L142.5 28.2 L150.0 28.1 L157.5 27.9 L165.0 27.7 L172.5 27.5 L180.0 27.3 L187.5 27.0 L195.0 27.0 L202.5 26.7 L210.0 26.7 L217.5 26.9 L225.0 26.9 L232.5 27.0 L240.0 27.0 L247.5 26.9 L255.0 26.7 L262.5 26.8 L270.0 27.1 L277.5 27.1 L285.0 27.0 L292.5 26.9 L300.0 26.7 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 28.4 L7.5 28.5 L15.0 28.4 L22.5 28.1 L30.0 27.9 L37.5 28.0 L45.0 28.1 L52.5 28.5 L60.0 28.8 L67.5 28.9 L75.0 29.1 L82.5 29.0 L90.0 28.8 L97.5 28.7 L105.0 28.9 L112.5 29.0 L120.0 28.8 L127.5 28.5 L135.0 28.3 L142.5 28.2 L150.0 28.1 L157.5 27.9 L165.0 27.7 L172.5 27.5 L180.0 27.3 L187.5 27.0 L195.0 27.0 L202.5 26.7 L210.0 26.7 L217.5 26.9 L225.0 26.9 L232.5 27.0 L240.0 27.0 L247.5 26.9 L255.0 26.7 L262.5 26.8 L270.0 27.1 L277.5 27.1 L285.0 27.0 L292.5 26.9 L300.0 26.7\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+186 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/brian-metzler-nmWQ2SKvj5M-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Trailrun\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">26.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Alpin Team Trail K23 \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Werfenweng, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 13.3 L7.5 6.5 L15.0 0.2 L22.5 0.2 L30.0 0.2 L37.5 0.2 L45.0 0.2 L52.5 0.2 L60.0 0.2 L67.5 0.2 L75.0 0.2 L82.5 0.2 L90.0 0.2 L97.5 0.2 L105.0 0.2 L112.5 0.2 L120.0 0.2 L127.5 0.2 L135.0 0.2 L142.5 0.2 L150.0 0.2 L157.5 0.2 L165.0 1.0 L172.5 0.2 L180.0 0.2 L187.5 0.2 L195.0 0.2 L202.5 0.2 L210.0 0.2 L217.5 0.2 L225.0 0.2 L232.5 0.2 L240.0 0.2 L247.5 0.2 L255.0 0.2 L262.5 0.2 L270.0 0.2 L277.5 0.2 L285.0 0.2 L292.5 0.2 L300.0 0.2 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 13.3 L7.5 6.5 L15.0 0.2 L22.5 0.2 L30.0 0.2 L37.5 0.2 L45.0 0.2 L52.5 0.2 L60.0 0.2 L67.5 0.2 L75.0 0.2 L82.5 0.2 L90.0 0.2 L97.5 0.2 L105.0 0.2 L112.5 0.2 L120.0 0.2 L127.5 0.2 L135.0 0.2 L142.5 0.2 L150.0 0.2 L157.5 0.2 L165.0 1.0 L172.5 0.2 L180.0 0.2 L187.5 0.2 L195.0 0.2 L202.5 0.2 L210.0 0.2 L217.5 0.2 L225.0 0.2 L232.5 0.2 L240.0 0.2 L247.5 0.2 L255.0 0.2 L262.5 0.2 L270.0 0.2 L277.5 0.2 L285.0 0.2 L292.5 0.2 L300.0 0.2\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>23 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+1.523 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-OpDIYfAb4WQ-unsplash-252ef9d2.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">20.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Wachau Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Krems an der Donau, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 31.5 L7.5 32.1 L15.0 32.0 L22.5 33.0 L30.0 33.3 L37.5 33.7 L45.0 33.9 L52.5 34.0 L60.0 34.0 L67.5 33.8 L75.0 33.4 L82.5 33.0 L90.0 32.7 L97.5 32.0 L105.0 31.3 L112.5 31.7 L120.0 29.8 L127.5 29.6 L135.0 28.8 L142.5 30.2 L150.0 29.9 L157.5 29.6 L165.0 28.5 L172.5 29.3 L180.0 29.3 L187.5 30.7 L195.0 31.2 L202.5 31.2 L210.0 32.4 L217.5 32.4 L225.0 33.0 L232.5 33.4 L240.0 33.8 L247.5 33.9 L255.0 34.0 L262.5 33.9 L270.0 33.7 L277.5 33.5 L285.0 33.0 L292.5 32.7 L300.0 31.5 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 31.5 L7.5 32.1 L15.0 32.0 L22.5 33.0 L30.0 33.3 L37.5 33.7 L45.0 33.9 L52.5 34.0 L60.0 34.0 L67.5 33.8 L75.0 33.4 L82.5 33.0 L90.0 32.7 L97.5 32.0 L105.0 31.3 L112.5 31.7 L120.0 29.8 L127.5 29.6 L135.0 28.8 L142.5 30.2 L150.0 29.9 L157.5 29.6 L165.0 28.5 L172.5 29.3 L180.0 29.3 L187.5 30.7 L195.0 31.2 L202.5 31.2 L210.0 32.4 L217.5 32.4 L225.0 33.0 L232.5 33.4 L240.0 33.8 L247.5 33.9 L255.0 34.0 L262.5 33.9 L270.0 33.7 L277.5 33.5 L285.0 33.0 L292.5 32.7 L300.0 31.5\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+90 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-W2pBsQaT6FQ-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">19.04.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Vienna City Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Wien, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 31.8 L7.5 30.3 L15.0 30.1 L22.5 30.1 L30.0 28.2 L37.5 27.9 L45.0 27.4 L52.5 29.3 L60.0 27.5 L67.5 29.2 L75.0 29.5 L82.5 30.5 L90.0 32.3 L97.5 32.5 L105.0 33.4 L112.5 33.8 L120.0 34.0 L127.5 33.8 L135.0 33.4 L142.5 32.3 L150.0 31.5 L157.5 30.1 L165.0 29.9 L172.5 29.1 L180.0 27.3 L187.5 28.8 L195.0 26.7 L202.5 27.6 L210.0 28.0 L217.5 29.4 L225.0 29.6 L232.5 31.5 L240.0 31.9 L247.5 32.8 L255.0 33.6 L262.5 33.9 L270.0 34.0 L277.5 33.9 L285.0 33.2 L292.5 32.5 L300.0 32.0 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 31.8 L7.5 30.3 L15.0 30.1 L22.5 30.1 L30.0 28.2 L37.5 27.9 L45.0 27.4 L52.5 29.3 L60.0 27.5 L67.5 29.2 L75.0 29.5 L82.5 30.5 L90.0 32.3 L97.5 32.5 L105.0 33.4 L112.5 33.8 L120.0 34.0 L127.5 33.8 L135.0 33.4 L142.5 32.3 L150.0 31.5 L157.5 30.1 L165.0 29.9 L172.5 29.1 L180.0 27.3 L187.5 28.8 L195.0 26.7 L202.5 27.6 L210.0 28.0 L217.5 29.4 L225.0 29.6 L232.5 31.5 L240.0 31.9 L247.5 32.8 L255.0 33.6 L262.5 33.9 L270.0 34.0 L277.5 33.9 L285.0 33.2 L292.5 32.5 L300.0 32.0\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+110 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\n  \u003C/div>\n  \u003Cdiv class=\"race-progress\">\u003Cdiv class=\"race-progress-bar\" id=\"race-progress-bar\">\u003C/div>\u003C/div>\n\n\u003C/section>\n\u003Cfooter class=\"color-zone snap-block\" data-nav-bg=\"var(--black)\" data-nav-fg=\"var(--white)\" data-btn-border=\"rgba(255,255,255,0.55)\" data-btn-light-bg=\"rgba(206,199,186,0.4)\">\n  \u003Cdiv class=\"wrap foot-grid\">\n    \u003Cdiv>\n      \n      \u003Cp style=\"margin:0; 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