a little help with steep elevation smoothing

ive been making great tracks with this program for years but ive always had trouble getting completely smooth elevation changes , I usually manage to get it about right , but it can sometimes take hours and hours in the process of it. Im just looking for tips or if anyone has a quick method . Is it better to have more nodes or less , should i smooth the nodes for height and then smooth the control points etc
 
smoothheights.jpg
 

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