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Train leaves at 15.04, try not to be late to much :))
Pace +500 m/gain/h, easy run downhills and on the flats, if you want to do something shorter like a walk is also fine.
Besides the usual stuff don't forget to bring your headlamp.
After the hike swim and chill at the river :)
Disclaimer: Do your own independent research prior to joining. Hiking can be dangerous. I am not a mountain guide. Everybody is responsible for themselves. Please make yourself familiar with the route and its requirements. Additionally, you could download the map, bring a cell phone and a first aid kit