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Add Trail Godefroy race plan with aid stations and nutrition strategy
53km/1960m D+ (corrected from 50km). Figure-eight course from Bouillon Castle. Estimated 5 aid stations every ~9km based on other distance patterns. Combi nutrition: Maurten 320 + bars + fruit (~2620 kcal). Dashboard timeline now renders aid stations and flexible nutrition data. Co-Authored-By: Claude Opus 4.6 (1M context) <noreply@anthropic.com>
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‎plan/swiss-iron-trail-t78.md‎

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@@ -227,12 +227,47 @@ Warm weather adjustment (>20°C valley): add 500ml plain water per loop alongsid
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| Wed | Shakeout | 6 | — |
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| Thu | **Rest** — mobility only | — | — |
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| Fri | Travel to Bouillon | — | — |
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| Sat (Jun 6) | **Trail Godefroy 50 km** — dress rehearsal | 50 | 1,840m |
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| Sat (Jun 6) | **Trail Godefroy 53 km** — dress rehearsal | 53 | 1,960m |
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| Sun | Rest | — | — |
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| **Total** | | **~74 km** | **~1,840m** |
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| **Total** | | **~77 km** | **~1,960m** |
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**Godefroy strategy:** dress rehearsal, NOT a race effort. Run at projected T78 pace/effort. Practice exact nutrition plan, gear, pacing. Target a comfortable finish — save legs for 3 weeks later.
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**Course:** 53.5 km, ~1,960m D+. Figure-eight from Kasteel Bouillon — east loop toward Herbeumont (rolling), through Bouillon, then west loop toward Vresse-sur-Semois (more technical). Finish is a steep climb up to the castle.
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**Estimated aid stations** (confirm with roadbook ~2 weeks before race):
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| # | Est. km | Location (est.) | What to do |
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|---|---|---|---|
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| — | 0 | Start — Bouillon Castle | Start fuelling immediately |
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| R1 | ~9 | East loop | Top up flasks, eat half a bar |
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| R2 | ~18 | East loop turnaround | Full refuel: flask + bar + fruit |
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| R3 | ~27 | Bouillon (centre of 8) | Key stop: full refuel, Maurten sachet + bar + fruit |
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| R4 | ~36 | West loop | Top up flasks, eat half a bar |
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| R5 | ~45 | West loop turnaround | Full refuel: flask + bar + fruit |
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| — | 53.5 | Finish — Bouillon Castle | Done! |
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**Godefroy nutrition plan:**
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Combi approach: Maurten Drink Mix 320 for isotonic energy + bars for solid fuel at aid stations.
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| Segment | km | Nutrition | Kcal | Fluid |
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|---|---|---|---|---|
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| Start → R1 | 0–9 | 1× Maurten 320 flask (500ml) | 320 | 500ml |
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| R1 → R2 | 9–18 | 1× Maurten 320 flask + ½ bar | 420 | 500ml |
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| R2 → R3 | 18–27 | 1× Maurten 320 flask + ½ bar | 420 | 500ml |
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| R3 → R4 | 27–36 | 1× Maurten 320 flask + ½ bar | 420 | 500ml |
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| R4 → R5 | 36–45 | 1× Maurten 320 flask + ½ bar | 420 | 500ml |
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| R5 → Finish | 45–53 | 1× Maurten 320 flask | 320 | 500ml |
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| **Aid station food** | | Fruit + water at R2, R3, R5 | ~300 | ~750ml |
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| **Total** | | | **~2,620** | **~3.75L** |
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Target: ~280 kcal/hour across ~9:00–9:30. Carry 6× Maurten 320 sachets + 3 bars (e.g. Maurten Solid, Clif, or similar ~200 kcal bars).
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**Warm weather adjustment:** take water from aid stations alongside Maurten flasks. Add electrolyte tab if >25°C.
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**Pacing target:** even effort, not even pace. Power-hike steep climbs, run flats and gentle descents at ~6:30–7:00/km. Don't race — stay comfortable, practice T78 effort.
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### Week 12 — Recovery (Jun 8–14)
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| Day | Session | km | Elev |
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|---|---|---|---|

‎scripts/export_dashboard_data.py‎

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@@ -42,7 +42,22 @@
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"total_fluid_l": 4,
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"heat_note": ">20°C: add 500ml plain water per loop alongside Maurten"
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}},
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{"date": "2026-06-06", "name": "Trail Godefroy", "distance_km": 50, "elevation_m": 1840, "role": "Dress rehearsal"},
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{"date": "2026-06-06", "name": "Trail Godefroy", "distance_km": 53, "elevation_m": 1960, "role": "Dress rehearsal",
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"aid_stations": [
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{"name": "R1", "km": 9, "action": "Top up flasks, ½ bar"},
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{"name": "R2", "km": 18, "action": "Full refuel: flask + bar + fruit"},
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{"name": "R3 — Bouillon", "km": 27, "action": "Key stop: Maurten sachet + bar + fruit"},
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{"name": "R4", "km": 36, "action": "Top up flasks, ½ bar"},
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{"name": "R5", "km": 45, "action": "Full refuel: flask + bar + fruit"},
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],
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"nutrition": {
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"product": "Maurten 320 + bars",
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"strategy": "1× Maurten 320 per segment + ½ bar from R1, fruit at R2/R3/R5",
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"total_kcal": 2620,
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"total_fluid_l": 3.75,
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"carry": "6× Maurten 320 sachets + 3 bars (~200 kcal each)",
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"heat_note": ">25°C: extra water at aid stations + electrolyte tab"
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}},
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{"date": "2026-06-27", "name": "Swiss Iron Trail T78", "distance_km": 78, "elevation_m": 5000, "role": "A-race"},
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]
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‎site/css/style.css‎

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@@ -745,6 +745,20 @@ a:hover { color: var(--accent-light); }
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font-weight: 600;
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}
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.event-route .route-km {
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font-family: var(--font-mono);
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font-size: 0.65rem;
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color: var(--text-muted);
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min-width: 36px;
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}
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.event-route .route-num.aid {
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background: var(--phase-mountain);
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font-size: 0.6rem;
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width: 14px;
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height: 14px;
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}
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.event-route a {
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color: var(--text-primary);
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text-decoration: none;

‎site/data/training.json‎

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{
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"generated_at": "2026-03-23T20:52:59",
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"generated_at": "2026-03-23T21:16:18",
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"race": {
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"name": "Swiss Iron Trail T78",
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"date": "2026-06-27",
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{
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"date": "2026-06-06",
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"name": "Trail Godefroy",
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"distance_km": 50,
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"elevation_m": 1840,
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"role": "Dress rehearsal"
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"distance_km": 53,
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"elevation_m": 1960,
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"role": "Dress rehearsal",
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"aid_stations": [
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{
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"name": "R1",
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"km": 9,
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"action": "Top up flasks, ½ bar"
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},
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{
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"name": "R2",
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"km": 18,
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"action": "Full refuel: flask + bar + fruit"
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},
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{
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"name": "R3 — Bouillon",
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"km": 27,
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"action": "Key stop: Maurten sachet + bar + fruit"
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},
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{
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"name": "R4",
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"km": 36,
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"action": "Top up flasks, ½ bar"
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},
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{
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"name": "R5",
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"km": 45,
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"action": "Full refuel: flask + bar + fruit"
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}
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],
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"nutrition": {
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"product": "Maurten 320 + bars",
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"strategy": "1× Maurten 320 per segment + ½ bar from R1, fruit at R2/R3/R5",
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"total_kcal": 2620,
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"total_fluid_l": 3.75,
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"carry": "6× Maurten 320 sachets + 3 bars (~200 kcal each)",
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"heat_note": ">25°C: extra water at aid stations + electrolyte tab"
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}
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},
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{
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"date": "2026-06-27",
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"phase": "Race Rehearsal & Taper",
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"start_date": "2026-06-01",
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"end_date": "2026-06-07",
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"target_km": 74.0,
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"target_elevation": 1840.0,
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"target_km": 77.0,
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"target_elevation": 1960.0,
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"days": [
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{
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"day": "Mon",
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},
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{
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"day": "Sat",
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"session": "Trail Godefroy 50 km — dress rehearsal",
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"target_km": 50.0,
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"target_elevation": 1840.0,
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"session": "Trail Godefroy 53 km — dress rehearsal",
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"target_km": 53.0,
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"target_elevation": 1960.0,
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"date": "2026-06-06"
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},
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{

‎site/js/app.js‎

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@@ -113,15 +113,29 @@ function renderTimeline(events) {
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).join('') + `</div>`;
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}
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let aidHtml = '';
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if (ev.aid_stations && ev.aid_stations.length) {
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aidHtml = `<div class="event-routes">` +
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ev.aid_stations.map(s => `
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<div class="event-route">
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<span class="route-num aid">${s.name.replace(/^R/, '')}</span>
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<span class="route-km">km ${s.km}</span>
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<span class="route-stats">${s.action}</span>
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</div>`
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).join('') + `</div>`;
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}
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let nutritionHtml = '';
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if (ev.nutrition && typeof ev.nutrition === 'object') {
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nutritionHtml = `
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<div class="event-nutrition">
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<div class="nutrition-row"><span class="nutrition-icon">⚡</span> ${ev.nutrition.product}: ${ev.nutrition.per_loop}</div>
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<div class="nutrition-row"><span class="nutrition-icon">🏨</span> ${ev.nutrition.hotel_stop}</div>
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<div class="nutrition-row"><span class="nutrition-icon">Σ</span> ${ev.nutrition.total_kcal} kcal · ${ev.nutrition.total_fluid_l}L fluid</div>
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<div class="nutrition-row heat">${ev.nutrition.heat_note}</div>
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</div>`;
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const rows = [];
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rows.push(`<div class="nutrition-row"><span class="nutrition-icon">⚡</span> ${ev.nutrition.product}</div>`);
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if (ev.nutrition.per_loop) rows.push(`<div class="nutrition-row"><span class="nutrition-icon">↻</span> ${ev.nutrition.per_loop}</div>`);
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if (ev.nutrition.strategy) rows.push(`<div class="nutrition-row"><span class="nutrition-icon">📋</span> ${ev.nutrition.strategy}</div>`);
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if (ev.nutrition.hotel_stop) rows.push(`<div class="nutrition-row"><span class="nutrition-icon">🏨</span> ${ev.nutrition.hotel_stop}</div>`);
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if (ev.nutrition.carry) rows.push(`<div class="nutrition-row"><span class="nutrition-icon">🎒</span> ${ev.nutrition.carry}</div>`);
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rows.push(`<div class="nutrition-row"><span class="nutrition-icon">Σ</span> ${ev.nutrition.total_kcal} kcal · ${ev.nutrition.total_fluid_l}L fluid</div>`);
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rows.push(`<div class="nutrition-row heat">${ev.nutrition.heat_note}</div>`);
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nutritionHtml = `<div class="event-nutrition">${rows.join('')}</div>`;
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} else if (ev.nutrition) {
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nutritionHtml = `<div class="event-nutrition">${ev.nutrition}</div>`;
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}
@@ -133,6 +147,7 @@ function renderTimeline(events) {
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<div class="event-name">${ev.name}</div>
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<div class="event-detail">${ev.distance_km}km · ${ev.elevation_m}m D+</div>
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${routesHtml}
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${aidHtml}
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${nutritionHtml}
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<div class="event-days">${daysText}</div>
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</div>

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