[{"data":1,"prerenderedAt":410},["ShallowReactive",2],{"race-vancouver-island-trail-running-series-ladysmith":3,"race-related-vancouver-island-trail-running-series-ladysmith":358,"supplied-design-youb-rennen":409},{"slug":4,"slugAliases":5,"eventName":6,"city":7,"country":8,"eventDate":9,"updatedAt":10,"eventHomepageUrl":11,"proseName":12,"eventType":13,"courses":14,"editions":356},"vancouver-island-trail-running-series-ladysmith",[],"Vancouver Island Trail Running Series — Ladysmith","Ladysmith","Canada","2027-07-03T00:00:00.000Z","2026-11-03T01:45:48.000Z","https://www.islandtrailseries.ca/races/ladysmith-transferbeach/",{"de":6,"en":6},"Running",[15,214],{"raceName":16,"kind":17,"hasTrack":18,"composedLegs":19,"startDate":20,"leg":19,"legGroup":19,"distanceInMeters":21,"elevationGainInMeters":22,"format":23,"profile":24,"intro":202,"description":205,"pacing":208,"training":211},"Long course","STANDARD",true,null,"2027-07-03",20000,583,"FIXED_DISTANCE",{"classification":25,"routeShape":26,"totalAscentM":22,"totalDescentM":22,"netElevationM":27,"vertPerKm":28,"climbs":29,"remainingVertM":27,"gradientDistribution":73,"downsampledProfile":78,"trackPolyline":194,"waypoints":195},"HILLY","loop",0,29.7,[30,37,44,51,59,66],{"startKm":31,"lengthKm":32,"avgGradientPct":33,"maxGradientPct":34,"elevGainM":35,"score":36,"category":19},0.08,1.25,5.8,14.9,72,7248,{"startKm":38,"lengthKm":39,"avgGradientPct":40,"maxGradientPct":41,"elevGainM":42,"score":43,"category":19},3.9,0.57,9.4,22.3,54,5411,{"startKm":45,"lengthKm":46,"avgGradientPct":47,"maxGradientPct":48,"elevGainM":49,"score":50,"category":19},5.15,1.3,5.6,16.9,73,7280,{"startKm":52,"lengthKm":53,"avgGradientPct":54,"maxGradientPct":55,"elevGainM":56,"score":57,"category":58},7,1.13,20.9,38.7,235,23486,"3",{"startKm":60,"lengthKm":61,"avgGradientPct":62,"maxGradientPct":63,"elevGainM":64,"score":65,"category":19},9.1,0.38,5.4,13.5,20,2032,{"startKm":67,"lengthKm":68,"avgGradientPct":69,"maxGradientPct":70,"elevGainM":71,"score":72,"category":19},12.38,0.3,4.6,7.9,14,1381,{"flatPct":63,"upPct":74,"downPct":75,"steepUpPct":76,"steepDownPct":77},30.4,32.8,10.9,12.3,[79,80,83,86,89,92,95,98,101,104,106,109,112,115,118,121,124,127,130,133,136,139,142,145,148,151,154,157,159,162,165,168,171,174,177,180,183,186,189,192],{"km":27,"elevM":71},{"km":81,"elevM":82},0.5,36,{"km":84,"elevM":85},1,74,{"km":87,"elevM":88},1.5,81,{"km":90,"elevM":91},2.03,25,{"km":93,"elevM":94},2.53,18,{"km":96,"elevM":97},3.03,17,{"km":99,"elevM":100},3.53,27,{"km":102,"elevM":103},4.03,34,{"km":105,"elevM":85},4.53,{"km":107,"elevM":108},5.05,76,{"km":110,"elevM":111},5.55,99,{"km":113,"elevM":114},6.05,124,{"km":116,"elevM":117},6.55,143,{"km":119,"elevM":120},7.05,145,{"km":122,"elevM":123},7.55,230,{"km":125,"elevM":126},8.05,366,{"km":128,"elevM":129},8.57,371,{"km":131,"elevM":132},9.07,374,{"km":134,"elevM":135},9.57,393,{"km":137,"elevM":138},10.07,387,{"km":140,"elevM":141},10.58,378,{"km":143,"elevM":144},11.08,375,{"km":146,"elevM":147},11.6,376,{"km":149,"elevM":150},12.1,384,{"km":152,"elevM":153},12.6,388,{"km":155,"elevM":156},13.1,382,{"km":158,"elevM":156},13.6,{"km":160,"elevM":161},14.1,381,{"km":163,"elevM":164},14.6,301,{"km":166,"elevM":167},15.13,207,{"km":169,"elevM":170},15.63,167,{"km":172,"elevM":173},16.13,146,{"km":175,"elevM":176},16.63,127,{"km":178,"elevM":179},17.13,106,{"km":181,"elevM":182},17.63,101,{"km":184,"elevM":185},18.15,89,{"km":187,"elevM":188},18.65,69,{"km":190,"elevM":191},19.15,32,{"km":193,"elevM":71},19.65,"is_jHtntrVhJp@H|@}@r@OdCeCjBqCdEt_@`q@v@sBjEsDDeA`CaDt@cCxCaD`CaA?}@j@eAzBYVoE}@}GdByAb@ZrAgCLeCc@c@Vm@GoF\\_Dv@_AuAaDk@_K`@Oj@z@~BsBj@|Dc@zD~@xFYvCu@nCg@XJvC[pCp@h@mAl@FfD_Bb@w@hDoBdU[dAkBpA?fA{ApBGbBmApDyC@aAr@o@lCcB\\{AjBYSg@xAi@xFZtCMbBuEnQT|BhAnAGvAl@HE|@d@YFr@zA`BpAcArDNnAk@nBFlAnAzA{@fFNZc@tCr@XbCv@i@~ByFlJdHDaGbA{I~EqSdABvGjEfD|D`Dj@jAbBTj@Mt@j@t@u@jDp@p@|@jDbBb@TpBjBxAfBVs@sCNShJ~GfA}@P|BxA|@RhBjAxAv@Nn@m@]uANyA~CqFnCkJJcBnCeErB_AhAqDx@cG`CgFlBu@v@kBTeAQqA\\gA[mCpDkGt@yCxBsB|LqDbB`@p@~@]P|@bCF~B_CzPyDpMsA|I{@d@sFpSwClG_ElB_BtCkA{@uDm@gExFq@|DkC`CSnC`@b@mAnO}AxFuAb@w@|Bq@pHh@zBKpA_ESeCtDm@hKFbJXvBjBnB@rAgFbSkDlH{@HeDkBgEuEoDuJiDcByCqJIwAdAyBv@cKu@qFmBeE}A{GeCaRDkBkCmJdAyTkBoJ{F_Fw@nDm@_@sC|@_Ba@Ea@sAXcAo@gHrBqEqDoDt@Kj@aFG}EiDuDeHQ_ClBkLIkGZkD_@gF~@eEpD}Dw_@_q@pCeEdCkBNeC|@s@I}@cJm@",[196],{"type":197,"name":198,"lat":199,"lon":200,"km":201},"aid","Aid station (published at km 6)",48.983943,-123.82971,5.9,{"de":203,"en":204},"Beim Ladysmith-Lauf der Vancouver Island Trail Running Series entscheidet auf der langen Strecke ein einziger Kilometer: Kurz hinter der Verpflegung bei Kilometer 6 klettert die Runde von der Transfer Beach aus mit rund 20 Prozent Steigung nach oben und bleibt dann lange in der Höhe. Vorbereiten heißt hier, steil gehen zu lernen und danach wieder ins Laufen zu finden.","On the long course of the Ladysmith race in the Vancouver Island Trail Running Series, one kilometre settles the day: just past the km 6 aid station the loop from Transfer Beach climbs at around 20 percent, then stays high for a long way. Preparing for it means learning to hike steeply and to start running again afterwards.",{"de":206,"en":207},"Die Runde beginnt und endet an der Transfer Beach in Ladysmith und geht ohne Anlauf bergauf: Gleich hinter dem Start gewinnt sie auf gut einem Kilometer rund 70 Höhenmeter, die sie sofort wieder abgibt. Um Kilometer 3 bist du fast zurück auf dem Niveau des Strandes. Erst zwei weitere Anstiege bei Kilometer 4 und 5 bringen die Höhe, die bleibt, und bis zur Verpflegung bei Kilometer 6 läuft die lange Strecke auf demselben Weg wie die kurze.\n\nDanach trennen sie sich, und ab Kilometer 7 folgt die Stelle, die dieses Rennen ausmacht: gut ein Kilometer mit 235 Höhenmetern, mehr als ein Drittel der gesamten Kletterei. Oben, auf knapp 400 Metern, geht es rund sechs Kilometer nur noch leicht auf und ab. Bei Kilometer 14 kippt das Gelände, und die Strecke verliert auf gut anderthalb Kilometern mehr als 200 Höhenmeter. Um Kilometer 16 trifft sie wieder auf die kurze Runde und läuft gleichmäßig fallend aus.\n\nGelaufen wird auf Trails durch die Gebiete Holland Creek und Heart Lake, das Ziel liegt am Wasser der Transfer Beach, wo nach dem Rennen ein Barbecue wartet. Zwei Stationen versorgen dich unterwegs mit Wasser, Gatorade, Obst, Chips, Essiggurken und Snacks. Becher gibt es dort keine, das Rennen ist becherlos.","The loop starts and finishes at Transfer Beach in Ladysmith and climbs without a run-up: straight after the start it gains about 70 metres in just over a kilometre, then gives them all back. By km 3 you are nearly at beach level again. Only two further climbs around km 4 and km 5 bring height that stays, and as far as the km 6 aid station the long course follows the same line as the short one.\n\nThe two then part, and from km 7 comes the stretch that defines this race: just over a kilometre with 235 metres of gain, more than a third of all the climbing. At the top, close to 400 metres, roughly six kilometres only roll gently. At km 14 the ground tips over and the course sheds more than 200 metres in about a kilometre and a half. Around km 16 it rejoins the short loop and runs out on a steady fall.\n\nThe racing is on trails through the Holland Creek and Heart Lake areas, and the finish sits on the Transfer Beach waterfront, where a barbecue follows the race. Two stations stock water, Gatorade, fruit, chips, pickles and snacks. There are no cups at them: the race is cupless.",{"de":209,"en":210},"Die ersten sechs Kilometer sind die Anreise zum eigentlichen Rennen. Ihre drei Anstiege lassen sich laufen, sollen dich aber nicht kosten: Du willst an der Verpflegung ruhig ankommen und nicht schon im roten Bereich trinken. Dort greift auch das Zeitlimit von 1:05 Stunden, was knapp elf Minuten pro Kilometer entspricht. Wer dicht daran liegt, holt die Zeit im flachen Stück um Kilometer 3, nicht an den Rampen.\n\nDie Steilstufe ab Kilometer 7 entscheidet das Rennen. Bei 20 Prozent im Schnitt ist kräftiges Gehen mit gleichmäßigem Rhythmus meist schneller und deutlich billiger als Laufen, und jeder Versuch, hier Plätze zu gewinnen, wird oben doppelt zurückgezahlt.\n\nDie eigentliche Falle liegt danach. Die sechs ruhigen Kilometer in der Höhe wirken wie Erholung und laden zum Aufholen ein, dabei sind die Beine gerade erst aus der Wand gekommen. Lauf sie gleichmäßig und iss dort, denn ab Kilometer 14 brauchst du Oberschenkel, die bremsen können. Wer die steilen Meter oben sauber übersteht, kann die letzten fünf Kilometer bergab frei laufen.","The first six kilometres are the commute to the real race. Their three climbs can be run, but they should cost you little: arrive at the aid station breathing easily rather than drinking in the red. The 1:05 cut-off also sits there, which works out at just under eleven minutes per kilometre. If you are close to it, find the time on the flat stretch around km 3, not on the ramps.\n\nThe steep step from km 7 decides the race. At an average of 20 percent, a strong hike in a steady rhythm is usually faster than running and far cheaper, and any attempt to gain places here gets repaid twice over at the top.\n\nThe real trap comes after it. Six quiet kilometres up high feel like recovery and invite you to chase, yet your legs have only just come out of the wall. Run them evenly and eat there, because from km 14 you need quads that can still brake. Get through those steep metres cleanly and the last five kilometres of downhill can be run freely.",{"de":212,"en":213},"Rechne als Altersklassenläufer mit etwa 2:45 bis 4 Stunden. Die Belastung ist zweigeteilt: lange, gleichmäßig aerobe Abschnitte, unterbrochen von einem kurzen, sehr harten Block am Berg mitten im Rennen. Fast ein Viertel der Strecke ist steil, und zwar bergauf wie bergab etwa zu gleichen Teilen, deine Beine müssen also beides aushalten.\n\nZwei Stellen trennen ein gutes Rennen von einem langen Tag. Die Steilstufe ab Kilometer 7 verlangt Kraft und einen Gehrhythmus, den du über gut 15 Minuten halten kannst. Der Abstieg ab Kilometer 14 kommt nach rund zwei Stunden Belastung und prüft, ob deine Oberschenkel noch Stöße abfangen, wenn sie müde sind.\n\nBaue deshalb steile Bergeinheiten ein: wiederholte Anstiege von zehn bis fünfzehn Minuten im zügigen Gehen, und gleich oben ein paar Minuten lockeres Laufen, damit der Übergang zur Gewohnheit wird. Deine langen Läufe sollten in Richtung drei Stunden wachsen, mit dem härtesten Anstieg in der Mitte und einem steilen Abstieg gegen Ende, möglichst auf Trails. Kraftübungen für die Oberschenkel machen das Bergablaufen belastbarer.\n\nDas Rennen liegt Anfang Juli, die Kernphase der Vorbereitung fällt also in den Frühsommer. Weil es keine Becher gibt, übst du auf langen Läufen, aus dem eigenen Becher oder einer weichen Flasche zu trinken. Teste auch, ob Obst, Chips oder Essiggurken deinem Magen nach zwei Stunden bekommen, wenn du dich an den Stationen verpflegen willst.","Expect roughly 2:45 to 4 hours as an age-group runner. The load comes in two kinds: long, steady aerobic stretches, broken by a short and very hard block on the hill in the middle of the race. Almost a quarter of the distance is steep, split about evenly between up and down, so your legs have to tolerate both.\n\nTwo places separate a good race from a long day. The steep step from km 7 asks for strength and a hiking rhythm you can hold for a good 15 minutes. The descent from km 14 arrives after about two hours of work and tests whether your quads can still absorb impact when tired.\n\nSo build in steep hill sessions: repeated climbs of ten to fifteen minutes at a fast hike, followed at the top by a few minutes of easy running so the switch becomes habit. Let your long runs grow towards three hours, with the hardest climb in the middle and a steep descent near the end, on trails wherever you can. Strength work for the quads makes the downhill more durable.\n\nThe race falls in early July, so the core of your preparation lands in early summer. With no cups at the stations, practise drinking from your own cup or a soft flask on long runs. Test as well whether fruit, chips or pickles sit well after two hours if you plan to use the stations.",{"raceName":215,"kind":17,"hasTrack":18,"composedLegs":19,"startDate":20,"leg":19,"legGroup":19,"distanceInMeters":216,"elevationGainInMeters":217,"format":23,"profile":218,"intro":344,"description":347,"pacing":350,"training":353},"Short course",10000,241,{"classification":25,"routeShape":26,"totalAscentM":217,"totalDescentM":217,"netElevationM":27,"vertPerKm":219,"climbs":220,"remainingVertM":27,"gradientDistribution":233,"downsampledProfile":237,"trackPolyline":343},25.7,[221,225,228],{"startKm":31,"lengthKm":222,"avgGradientPct":201,"maxGradientPct":223,"elevGainM":35,"score":224,"category":19},1.23,15.2,7219,{"startKm":38,"lengthKm":39,"avgGradientPct":40,"maxGradientPct":226,"elevGainM":42,"score":227,"category":19},22.2,5419,{"startKm":45,"lengthKm":229,"avgGradientPct":230,"maxGradientPct":48,"elevGainM":231,"score":232,"category":19},1.05,6.3,66,6626,{"flatPct":152,"upPct":234,"downPct":235,"steepUpPct":236,"steepDownPct":40},31.8,36.4,9.9,[238,239,241,244,247,250,253,256,258,261,264,267,270,273,276,278,281,283,286,289,291,294,297,300,302,305,308,311,314,316,319,322,324,327,329,331,334,337,340,341],{"km":27,"elevM":71},{"km":240,"elevM":91},0.25,{"km":242,"elevM":243},0.48,35,{"km":245,"elevM":246},0.73,62,{"km":248,"elevM":249},0.95,71,{"km":251,"elevM":252},1.2,84,{"km":254,"elevM":255},1.45,82,{"km":257,"elevM":249},1.68,{"km":259,"elevM":260},1.93,41,{"km":262,"elevM":263},2.15,19,{"km":265,"elevM":266},2.4,16,{"km":268,"elevM":269},2.63,23,{"km":271,"elevM":272},2.88,12,{"km":274,"elevM":275},3.13,21,{"km":277,"elevM":91},3.35,{"km":279,"elevM":280},3.6,26,{"km":282,"elevM":275},3.83,{"km":284,"elevM":285},4.08,44,{"km":287,"elevM":288},4.33,70,{"km":290,"elevM":35},4.55,{"km":292,"elevM":293},4.8,65,{"km":295,"elevM":296},5.03,78,{"km":298,"elevM":299},5.28,80,{"km":301,"elevM":111},5.53,{"km":303,"elevM":304},5.75,107,{"km":306,"elevM":307},6,122,{"km":309,"elevM":310},6.23,138,{"km":312,"elevM":313},6.48,117,{"km":315,"elevM":304},6.73,{"km":317,"elevM":318},6.95,105,{"km":320,"elevM":321},7.2,102,{"km":323,"elevM":111},7.43,{"km":325,"elevM":326},7.68,96,{"km":70,"elevM":328},88,{"km":330,"elevM":255},8.15,{"km":332,"elevM":333},8.4,67,{"km":335,"elevM":336},8.63,53,{"km":338,"elevM":339},8.88,31,{"km":60,"elevM":263},{"km":342,"elevM":71},9.35,"_s_jH|ntrV~Ih@H|@}@r@OdCkBnAkD`Ft_@`q@v@sBjEsDDeA`CaDt@cCxCaD`CaA?}@j@eAzBYVoE}@}G|@gAjAHrAgCLeCc@c@Vm@GoF\\_Dv@w@uAiDk@_K`@Oj@z@|ByBOTPOj@|Dc@zD~@xFYvCu@nCg@XJvC[pCp@j@mAj@FfD_Bb@w@hDe@fJiA|I[dAkBpA?fA{ApBGbBmApDyC@aAr@o@lCcB\\mCdCy@dHZtCMbBu@rBWxCcBtE[vCLpAhAnAGvAl@HE|@d@YFr@zA`BpAcArDNnAk@nBFlAnAzA{@fFNZc@tCr@f@|BmAT{Am@oGpBqEqDoDt@Kj@aFG}EiDsDaHScClBkLIkGZkD_@gF~@eEpD}Dw_@_q@jDaFjBoANeC|@s@I}@_Jg@",{"de":345,"en":346},"Die kurze Strecke des Ladysmith-Laufs der Vancouver Island Trail Running Series ist kein gemütlicher Zehner: Drei knackige Anstiege reihen sich von der Transfer Beach aus aneinander, ehe es rund drei Kilometer fast durchgehend bergab zurück ans Wasser geht. Gefragt sind Tempowechsel und die Bereitschaft, am Ende noch einmal laufen zu lassen.","The short course at the Ladysmith race of the Vancouver Island Trail Running Series is no gentle 10K: three punchy climbs line up from Transfer Beach before about three kilometres of near-constant downhill lead back to the water. It rewards changes of pace and the nerve to let go at the end.",{"de":348,"en":349},"Treffpunkt ist die Wiese beim Spielplatz an der Transfer Beach in Ladysmith, hinter Bootsrampe und Toiletten. Von dort geht es durch die Trails von Holland Creek und Heart Lake, und die Einleitung ist kurz: Nach wenigen Metern setzt der erste Anstieg ein und führt bis gut über Kilometer 1 hinaus, um hinter der Kuppe bis Kilometer 2 ebenso rasch wieder abzufallen.\n\nZwischen Kilometer 2 und knapp 4 wellt sich die Strecke auf niedriger Höhe, und hier sammelst du Tempo. Dann kommt das Herzstück: ein gut halber Kilometer mit fast zehn Prozent ab Kilometer 3,9, wenig später ein zweiter, längerer Anstieg ab Kilometer 5,2, der dich zum höchsten Punkt bringt. Mit nur knapp 140 Metern liegt er weit unter dem, was die Läufer der langen Strecke vor sich haben, die bis hierhin denselben Weg nehmen.\n\nHinter Kilometer 6 dreht die kurze Runde ab und fällt zurück Richtung Küste, zunächst sanft, auf dem letzten Kilometer deutlich steiler. Das Ziel liegt an der Waterfront, wo das Barbecue wartet. Unterwegs gibt es eine Verpflegungsstelle mit Wasser, Gatorade, Obst, Chips und Essiggurken, aber keine Becher.","Everyone gathers on the field by the playground at Transfer Beach in Ladysmith, past the boat launch and washrooms. From there the trails of Holland Creek and Heart Lake take over, and the opening is brief: after a few metres the first climb sets in and carries you beyond km 1, then the far side drops away just as quickly by km 2.\n\nBetween km 2 and nearly km 4 the course undulates at low height, and this is where you gather speed. Then comes the heart of the race: just over half a kilometre at almost ten percent from km 3.9, and soon after a second, longer climb from km 5.2 to the high point. At barely 140 metres it sits far below what the long-course runners still face, having shared the same line up to here.\n\nBeyond km 6 the short loop turns away and falls back towards the shore, gently at first and noticeably steeper in the final kilometre. The finish is on the waterfront, with the barbecue waiting. One aid station on the way offers water, Gatorade, fruit, chips and pickles, but no cups.",{"de":351,"en":352},"Eine einzelne Schlüsselstelle gibt es hier nicht, das Rennen entsteht aus der Summe der Wechsel. Rund ein Fünftel der Strecke ist steil, der Rest pendelt zwischen moderatem Klettern und schnellem Bergablaufen. Gleichmäßiges Tempo ist deshalb das falsche Ziel, gleichmäßige Anstrengung das richtige.\n\nDie erste Falle steht direkt am Start. Der Anstieg beginnt nach wenigen Metern, das Feld ist frisch und drängt, und wer hier mitgeht, zahlt im Puls bis weit in die flacheren Kilometer hinein. Nimm ihn als Aufwärmen unter Last und lass das Tempo erst danach kommen.\n\nEntschieden wird zwischen Kilometer 3,9 und 6,2. Die beiden Anstiege liegen so dicht beieinander, dass die Erholung dazwischen kaum reicht, also verteile deine Kraft auf beide, statt die erste Rampe zu attackieren. Wer oben noch Luft hat, gewinnt anschließend am meisten: Die letzten drei Kilometer fallen fast durchgehend, und hier lassen sich Sekunden pro Kilometer machen, die am Berg nie zu holen waren.","There is no single key section here; the race is the sum of its changes. About a fifth of the distance is steep and the rest swings between moderate climbing and quick downhill running. An even pace is therefore the wrong goal and an even effort the right one.\n\nThe first trap stands right at the start. The climb begins after a few metres, the field is fresh and pushing, and going with it leaves your heart rate high well into the flatter kilometres. Treat it as a warm-up under load and let the speed come afterwards.\n\nThe race is decided between km 3.9 and km 6.2. The two climbs sit so close together that the gap barely lets you recover, so spread your strength across both instead of attacking the first ramp. Anyone with air left at the top gains the most from there: the last three kilometres fall almost without a break, and they give up seconds per kilometre that the hill never would.",{"de":354,"en":355},"Rechne mit etwa einer bis eindreiviertel Stunden. Das ist für die meisten eine Belastung nahe der Schwelle, mit Spitzen darüber an jedem Anstieg und kurzen Erholungen bergab. Anders als ein flacher Zehner verlangt die Runde also keinen gleichmäßigen Dauerdruck, sondern die Fähigkeit, nach jedem harten Stück schnell wieder ins Tempo zu kommen.\n\nDas Doppel aus den Anstiegen ab Kilometer 3,9 und 5,2 ist die Phase, auf die alles hinausläuft. Beide dauern für die meisten nur wenige Minuten, kommen aber mit schon vorbelasteten Beinen, und direkt danach verlangt der lange Abschnitt bergab volle Aufmerksamkeit bei hohem Tempo.\n\nDeine Schlüsseleinheit sind deshalb Bergintervalle von drei bis sechs Minuten, zwei davon mit kurzer Pause dazwischen als Paar, gefolgt von lockerem Traben. Ergänze sie um Tempoläufe auf welligem Gelände, in denen du jeden Hügel bewusst über die Anstrengung statt über die Pace läufst. Einmal pro Woche sollte die Einheit mit einem schnellen Stück bergab auf Trails enden, damit dich die letzten drei Kilometer nicht überraschen.\n\nFür ein Rennen Anfang Juli fallen diese Einheiten in den Frühsommer. Da unterwegs keine Becher bereitstehen, nimm etwas Eigenes zum Trinken mit, wenn du die eine Station nutzen möchtest, und probiere es vorher im Training aus, denn im Tempo bleibt dafür wenig Zeit.","Plan on about one to one and three-quarter hours. For most that is an effort close to threshold, with spikes above it on every climb and short recoveries downhill. Unlike a flat 10K, this loop asks less for constant pressure than for the ability to get back up to speed after each hard stretch.\n\nThe pair of climbs from km 3.9 and km 5.2 is what everything builds towards. Each lasts only a few minutes for most runners, but both arrive on legs that have already worked, and straight after them the long downhill demands full attention at high speed.\n\nYour key session is therefore hill intervals of three to six minutes, run as pairs with a short gap between them, followed by easy jogging. Add tempo runs over rolling ground where you run every hill by effort rather than pace. Once a week, finish a session with a quick downhill stretch on trails so the last three kilometres hold no surprises.\n\nFor a race in early July, this work lands in early summer. Since no cups stand ready out on the course, bring something of your own to drink from if you want to use the one station, and try it in training first, because at speed there is little time to fumble.",[357],{"eventName":6,"eventDate":9,"eventHomepageUrl":11},[359,368,377,385,393,401],{"slug":360,"eventName":361,"proseName":362,"city":364,"country":8,"eventType":13,"eventDate":365,"distanceInMeters":366,"elevationGainInMeters":367,"classification":25},"vancouver-island-trail-running-series-port-alberni","Vancouver Island Trail Running Series - Port Alberni 2027",{"de":363,"en":363},"Vancouver Island Trail Running Series - Port Alberni","Port Alberni","2027-06-05T00:00:00.000Z",22000,439,{"slug":369,"eventName":370,"proseName":371,"city":372,"country":8,"eventType":13,"eventDate":373,"distanceInMeters":374,"elevationGainInMeters":375,"classification":376},"vancouver-island-trail-running-series-cobble-hill","Vancouver Island Trail Running Series — Cobble Hill",{"de":370,"en":370},"Cobble Hill","2027-08-14T00:00:00.000Z",26000,1082,"MOUNTAINOUS",{"slug":378,"eventName":379,"proseName":380,"city":381,"country":8,"eventType":13,"eventDate":382,"distanceInMeters":383,"elevationGainInMeters":384,"classification":376},"survival-of-the-fittest","Survival of the Fittest 2027",{"de":379,"en":379},"Squamish","2027-05-08T00:00:00.000Z",18000,690,{"slug":386,"eventName":387,"proseName":388,"city":389,"country":8,"eventType":13,"eventDate":390,"distanceInMeters":391,"elevationGainInMeters":392,"classification":376},"run-ridge-run","Run Ridge Run",{"de":387,"en":387},"Port Moody","2027-02-13T00:00:00.000Z",13000,495,{"slug":394,"eventName":395,"proseName":396,"city":397,"country":8,"eventType":13,"eventDate":398,"distanceInMeters":399,"elevationGainInMeters":400,"classification":376},"hillbilly-hustle","Hillbilly Hustle",{"de":395,"en":395},"Nanaimo","2027-05-23T00:00:00.000Z",50000,2385,{"slug":402,"eventName":403,"proseName":404,"city":405,"country":8,"eventType":13,"eventDate":406,"distanceInMeters":407,"elevationGainInMeters":408,"classification":376},"buckin-hell","Buckin' Hell",{"de":403,"en":403},"North Vancouver","2027-07-24T00:00:00.000Z",35000,1817,"\n\n\u003Cnav>\n  \u003Cdiv class=\"nav-inner\">\n    \u003Ca href=\"youb-v2-maap.html\" class=\"logo-mark\" aria-label=\"YOUB\">\n      \u003Csvg viewBox=\"0 0 872.11 370.1\" xmlns=\"http://www.w3.org/2000/svg\">\n        \u003Cpath 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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; 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color:#FFF; border-color:rgba(255,255,255,0.7);\">gpx herunterladen · 5,2 km ↓\u003C/a>\u003Cdiv class=\"gpx-import\">\u003Cspan>Importierbar in\u003C/span>\u003Cdiv class=\"gpx-logos\">\u003Cspan class=\"gpx-logo\" aria-label=\"GARMIN\">\u003Csvg id=\"Ebene_2\" xmlns=\"http://www.w3.org/2000/svg\" viewBox=\"0 0 40.16 10.81\">\u003Cdefs>\u003C/defs>\u003Cg id=\"Ebene_1-2\">\u003Cpath class=\"cls-1\" d=\"M10.45,5.47c-.07-.13-.24-.24-.39-.24h-.3c-.15,0-.32.11-.39.25l-2.41,5.05c-.07.13,0,.23.16.23h.56c.22,0,.32-.1.38-.22.06-.12.19-.39.22-.44.03-.07.14-.12.29-.12h2.6c.15,0,.25.03.29.12.03.06.16.3.23.43.07.13.18.24.39.24h.81c.15,0,.22-.11.16-.22-.05-.11-2.58-5.06-2.58-5.06h0ZM8.92,9.18c-.15,0-.22-.11-.16-.25l.95-2.04c.06-.14.17-.13.23,0l.93,2.04c.06.14-.01.25-.16.25h-1.79s0,0,0,0ZM29.11,5.51v5.01c0,.14.12.23.27.23h.66c.15,0,.27-.1.27-.25v-5c0-.15-.1-.27-.25-.27h-.69c-.15,0-.27.09-.27.28h0ZM18.05,8.64c-.09-.12-.04-.26.1-.3,0,0,.57-.17.84-.42.27-.25.41-.6.41-1.06,0-.3-.05-.56-.16-.76-.11-.21-.26-.37-.45-.5-.2-.13-.43-.22-.7-.28-.27-.06-.64-.08-.64-.08-.18,0-.36-.01-.54-.01h-2.74c-.15,0-.27.12-.27.27v5c0,.15.12.25.27.25h.65c.15,0,.27-.1.27-.25,0,0,0-1.99,0-1.99,0,0,0,0,0,0,0,0,1.23,0,1.23,0,.15,0,.34.1.43.22l1.28,1.8c.12.16.23.22.38.22h.85c.15,0,.17-.14.12-.21-.05-.07-1.33-1.89-1.33-1.89ZM17.53,7.63c-.17.04-.36.05-.36.05-.18,0-.36.01-.54.01h-1.27c-.15,0-.27-.12-.27-.27v-1.01c0-.15.12-.27.27-.27h1.27c.15,0,.39,0,.54.01,0,0,.19,0,.36.05.17.04.3.09.4.16.1.07.17.15.21.25.04.09.06.2.06.31s-.02.22-.06.31c-.04.09-.11.18-.21.25-.1.07-.23.13-.4.16h0ZM37.21,5.23c-.15,0-.27.1-.27.24v3.2c0,.15-.08.18-.19.08l-3.2-3.32c-.1-.11-.26-.2-.46-.2h-.6c-.19,0-.27.1-.27.2v5.12c0,.1.1.2.25.2h.6c.15,0,.25-.08.25-.22,0-.07,0-3.37,0-3.37,0-.15.08-.18.19-.08l3.34,3.47c.11.11.24.19.46.19h.45c.15,0,.27-.12.27-.27v-4.98c0-.15-.12-.27-.27-.27h-.56ZM24.15,8.35c-.07.13-.19.13-.26,0l-1.57-2.88c-.07-.13-.2-.24-.39-.24h-.85c-.15,0-.27.12-.27.27v5c0,.15.1.25.27.25h.53c.15,0,.26-.09.26-.24,0-.07,0-3.63,0-3.63s1.95,3.63,1.95,3.63c.07.13.24.13.32,0,0,0,1.96-3.62,1.97-3.62,0,0,0,3.52,0,3.62,0,.14.12.24.27.24h.61c.15,0,.27-.07.27-.27v-4.98c0-.15-.12-.27-.27-.27h-.81c-.21,0-.33.11-.41.24l-1.62,2.88h0ZM0,7.98c0,2.7,2.76,2.83,3.31,2.83,1.83,0,2.6-.49,2.63-.52.11-.06.25-.2.25-.44v-1.86c0-.17-.14-.31-.31-.31h-2.3c-.17,0-.28.14-.28.31v.19c0,.17.11.31.28.31h1.33c.13,0,.23.1.23.23,0,0,0,.82,0,.87-.26.11-1.46.46-2.42.23-1.39-.33-1.5-1.48-1.5-1.83,0-.29.09-1.74,1.8-1.88,1.39-.12,2.3.44,2.31.45.16.08.33.02.42-.15,0,0,.17-.35.17-.35.07-.14.05-.29-.13-.41-.01,0-.98-.53-2.49-.53-3.22,0-3.31,2.57-3.31,2.86ZM38.9,10.06h-.24v-.09h.58v.09h-.24v.69h-.1v-.69h0ZM40.04,10.41c0-.11-.01-.24-.01-.34h0c-.03.1-.06.2-.1.3l-.14.38h-.08l-.13-.37c-.04-.11-.07-.21-.09-.3h0c0,.11,0,.23-.02.34l-.02.33h-.1l.05-.78h.13l.13.38c.03.09.06.17.08.26h0c.02-.08.05-.16.08-.26l.14-.38h.13l.05.78h-.1l-.02-.34h0Z\"/>\u003Cpath class=\"cls-1\" d=\"M36.9,3.85h-3.61c-.13,0-.25-.07-.31-.18-.07-.11-.07-.25,0-.36l1.81-3.13c.07-.11.18-.18.31-.18s.25.07.31.18l1.81,3.13c.07.11.07.25,0,.36-.07.11-.18.18-.31.18h0Z\"/>\u003C/g>\u003C/svg>\u003C/span>\u003Cspan class=\"gpx-logo\" aria-label=\"STRAVA\">\u003Csvg id=\"Ebene_2\" xmlns=\"http://www.w3.org/2000/svg\" version=\"1.1\" viewBox=\"0 0 40 7.8\">\n   Generator: Adobe Illustrator 30.6.0, SVG Export Plug-In . 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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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