BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: BorΓ©alys Mont-Tremblant by UTMB Diable 20K (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-04-27-effort-legend@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260427 SUMMARY:ℹ️ Effort Legend DESCRIPTION:Use these labels across the plan:\n\nEASY (conversational): re laxed breathing\; you can talk normally.\nMODERATE (steady): you can speak short phrases\; controlled effort.\nHARD (controlled): focused breathing\ ; used for short intervals only.\n\nOptional sessions are labeled "(option al)".\n\nπŸ‘‡ PLAN:\nhttps://trailsplits.com/races/borealys-mont-tremblant-b y-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-04-27-W1-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260427 SUMMARY:πŸ“… Week 1 Overview Β· Base Building DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 625m\n\nKEY SESSIONS:\nβ€’ Wed: Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:// trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-04-W2-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260504 SUMMARY:πŸ“… Week 2 Overview Β· Base Building DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 675m\n\nKEY SESSIONS:\nβ€’ Wed: Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:// trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-11-W3-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260511 SUMMARY:πŸ“… Week 3 Overview Β· Base Building DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 725m\n\nKEY SESSIONS:\nβ€’ Wed: Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:// trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-18-W4-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260518 SUMMARY:πŸ“… Week 4 Overview Β· Base Building DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 625m\n\nKEY SESSIONS:\nβ€’ Wed: Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:// trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-25-W5-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260525 SUMMARY:πŸ“… Week 5 Overview Β· Vert Accumulation DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 800m\n\nKEY SESSIONS:\nβ€’ Wed: Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:// trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-01-W6-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260601 SUMMARY:πŸ“… Week 6 Overview Β· Vert Accumulation DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 875m\n\nKEY SESSIONS:\nβ€’ Wed: Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:// trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-08-W7-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260608 SUMMARY:πŸ“… Week 7 Overview Β· Vert Accumulation DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 875m\n\nKEY SESSIONS:\nβ€’ Wed: Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:// trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-15-W8-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260615 SUMMARY:πŸ“… Week 8 Overview Β· Vert Accumulation DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 775m\n\nKEY SESSIONS:\nβ€’ Wed: Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:// trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-22-W9-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260622 SUMMARY:πŸ“… Week 9 Overview Β· Vert Accumulation DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 1000m\n\nKEY SESSIONS:\nβ€’ Wed : Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:/ /trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-29-W10-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260629 SUMMARY:πŸ“… Week 10 Overview Β· Vert Accumulation DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 1000m\n\nKEY SESSIONS:\nβ€’ Wed : Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:/ /trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-06-W11-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260706 SUMMARY:πŸ“… Week 11 Overview Β· Peak Volume DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 1150m\n\nKEY SESSIONS:\nβ€’ Wed : Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:/ /trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-13-W12-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260713 SUMMARY:πŸ“… Week 12 Overview Β· Peak Volume DESCRIPTION:TOTALS:\nβ€’ Time: 3h 25m\nβ€’ Vert: 1000m\n\nKEY SESSIONS:\nβ€’ Wed : Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h)\n\nπŸ‘‡ PLAN:\nhttps:/ /trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-20-W13-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260720 SUMMARY:πŸ“… Week 13 Overview Β· Peak Volume DESCRIPTION:TOTALS:\nβ€’ Time: 3h 40m\nβ€’ Vert: 1250m\n\nKEY SESSIONS:\nβ€’ Wed : Medium Long Run + Hills (50m)\nβ€’ Sat: Long Run (1h 10m)\n\nπŸ‘‡ PLAN:\nhtt ps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-27-W14-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260727 SUMMARY:πŸ“… Week 14 Overview Β· Taper DESCRIPTION:TOTALS:\nβ€’ Time: 2h 50m\nβ€’ Vert: 800m\n\nKEY SESSIONS:\nβ€’ Wed: Medium Long Run + Hills (40m)\nβ€’ Sat: Long Run (50m)\n\nπŸ‘‡ PLAN:\nhttps:/ /trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-03-W15-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260803 SUMMARY:πŸ“… Week 15 Overview Β· Taper DESCRIPTION:TOTALS:\nβ€’ Time: 2h 20m\nβ€’ Vert: 575m\n\nKEY SESSIONS:\nβ€’ Wed: Medium Long Run + Hills (35m)\nβ€’ Sat: Long Run (40m)\n\nπŸ‘‡ PLAN:\nhttps:/ /trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-10-W16-overview@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260810 SUMMARY:πŸ“… Week 16 Overview Β· Taper DESCRIPTION:TOTALS:\nβ€’ Time: 1h 30m\nβ€’ Vert: 250m\n\nKEY SESSIONS:\nβ€’ Wed: Medium Long Run + Hills (35m)\n\nπŸ‘‡ PLAN:\nhttps://trailsplits.com/races/ borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-04-27-1-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260427 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-04-28-1-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260428 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=1&session=W1-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W1-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_k m=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=1&session=W1-Tue-easy&session_ty pe=easy&tier=strong-finish&workout=W1-Tue-easy&duration=35&target_dist=4.0 &min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-04-28-1-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260428 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=1&session=W1-Tue-strength- hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout =W1-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dis t=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhtt ps://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplit s.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=1&session=W1-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W1-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-04-29-1-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260429 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 250m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=1&sess ion=W1-Wed-hills&session_type=hills&tier=strong-finish&workout=W1-Wed-hill s&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7& target_vert=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=50&distance_km=5.5&vert_m=250\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=1&session=W1-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W1-Wed-hills&duration=50&hill_prefere nce=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=2 25&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-04-30-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260430 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\nπŸ“Š TARGET S:\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/ races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-01-1-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260501 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=1&session=W1-Fri-easy&session_type=easy &tier=strong-finish&workout=W1-Fri-easy&duration=30&target_dist=3.5&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremblan t-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=1&session=W1-Fri-easy&session_ty pe=easy&tier=strong-finish&workout=W1-Fri-easy&duration=30&target_dist=3.5 &min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-01-1-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260501 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-02-1-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260502 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 200m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=1&session=W1-Sat-long&session_typ e=long&tier=strong-finish&workout=W1-Sat-long&duration=60&target_dist=7.0& min_dist=6&max_dist=8&target_vert=200&min_vert=150&max_vert=250\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m= 200\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=1&session=W1-Sat-long&session_ty pe=long&tier=strong-finish&workout=W1-Sat-long&duration=60&target_dist=7.0 &min_dist=6&max_dist=8&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-03-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260503 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 175m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=1&session=W1-Sun- recovery&session_type=recovery&tier=strong-finish&workout=W1-Sun-recovery& duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=175&min_vert =125&max_vert=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=30&distance_km=3&vert_m=175\nhttps://trailsplits.com/races/borealys-mo nt-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=1&session=W1-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W1-Sun-recovery&duration=30&tar get_dist=3.0&min_dist=2&max_dist=4&target_vert=175&min_vert=125&max_vert=2 25 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-04-2-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260504 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-05-2-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260505 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=2&session=W2-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W2-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_k m=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=2&session=W2-Tue-easy&session_ty pe=easy&tier=strong-finish&workout=W2-Tue-easy&duration=35&target_dist=4.0 &min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-05-2-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260505 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=2&session=W2-Tue-strength- hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout =W2-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dis t=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhtt ps://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplit s.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=2&session=W2-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W2-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-06-2-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260506 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 275m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=2&sess ion=W2-Wed-hills&session_type=hills&tier=strong-finish&workout=W2-Wed-hill s&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7& target_vert=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=50&distance_km=5.5&vert_m=275\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=2&session=W2-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W2-Wed-hills&duration=50&hill_prefere nce=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=2 25&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-07-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260507 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\nπŸ“Š TARGET S:\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/ races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-08-2-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260508 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=2&session=W2-Fri-easy&session_type=easy &tier=strong-finish&workout=W2-Fri-easy&duration=30&target_dist=3.5&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremblan t-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=2&session=W2-Fri-easy&session_ty pe=easy&tier=strong-finish&workout=W2-Fri-easy&duration=30&target_dist=3.5 &min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-08-2-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260508 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-09-2-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260509 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 225m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=2&session=W2-Sat-long&session_typ e=long&tier=strong-finish&workout=W2-Sat-long&duration=60&target_dist=7.0& min_dist=6&max_dist=8&target_vert=225&min_vert=175&max_vert=275\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m= 225\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=2&session=W2-Sat-long&session_ty pe=long&tier=strong-finish&workout=W2-Sat-long&duration=60&target_dist=7.0 &min_dist=6&max_dist=8&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-10-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260510 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 175m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=2&session=W2-Sun- recovery&session_type=recovery&tier=strong-finish&workout=W2-Sun-recovery& duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=175&min_vert =125&max_vert=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=30&distance_km=3&vert_m=175\nhttps://trailsplits.com/races/borealys-mo nt-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=2&session=W2-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W2-Sun-recovery&duration=30&tar get_dist=3.0&min_dist=2&max_dist=4&target_vert=175&min_vert=125&max_vert=2 25 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-11-3-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260511 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-12-3-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260512 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=3&session=W3-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W3-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_k m=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=3&session=W3-Tue-easy&session_ty pe=easy&tier=strong-finish&workout=W3-Tue-easy&duration=35&target_dist=4.0 &min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-12-3-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260512 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=3&session=W3-Tue-strength- hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout =W3-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dis t=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhtt ps://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplit s.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=3&session=W3-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W3-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-13-3-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260513 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 300m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=3&sess ion=W3-Wed-hills&session_type=hills&tier=strong-finish&workout=W3-Wed-hill s&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7& target_vert=300&min_vert=250&max_vert=350\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=50&distance_km=5.5&vert_m=300\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=3&session=W3-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W3-Wed-hills&duration=50&hill_prefere nce=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=300&min_vert=2 50&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-14-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260514 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\nπŸ“Š TARGET S:\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/ races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-15-3-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260515 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=3&session=W3-Fri-easy&session_type=easy &tier=strong-finish&workout=W3-Fri-easy&duration=30&target_dist=3.5&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremblan t-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=3&session=W3-Fri-easy&session_ty pe=easy&tier=strong-finish&workout=W3-Fri-easy&duration=30&target_dist=3.5 &min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-15-3-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260515 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-16-3-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260516 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 225m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=3&session=W3-Sat-long&session_typ e=long&tier=strong-finish&workout=W3-Sat-long&duration=60&target_dist=7.0& min_dist=6&max_dist=8&target_vert=225&min_vert=175&max_vert=275\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m= 225\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=3&session=W3-Sat-long&session_ty pe=long&tier=strong-finish&workout=W3-Sat-long&duration=60&target_dist=7.0 &min_dist=6&max_dist=8&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-17-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260517 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 200m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=3&session=W3-Sun- recovery&session_type=recovery&tier=strong-finish&workout=W3-Sun-recovery& duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=200&min_vert =150&max_vert=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=30&distance_km=3&vert_m=200\nhttps://trailsplits.com/races/borealys-mo nt-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=3&session=W3-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W3-Sun-recovery&duration=30&tar get_dist=3.0&min_dist=2&max_dist=4&target_vert=200&min_vert=150&max_vert=2 50 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-18-4-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260518 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-19-4-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260519 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=4&session=W4-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W4-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_k m=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=4&session=W4-Tue-easy&session_ty pe=easy&tier=strong-finish&workout=W4-Tue-easy&duration=35&target_dist=4.0 &min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-19-4-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260519 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=4&session=W4-Tue-strength- hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout =W4-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dis t=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhtt ps://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplit s.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=4&session=W4-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W4-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-20-4-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260520 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 250m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=4&sess ion=W4-Wed-hills&session_type=hills&tier=strong-finish&workout=W4-Wed-hill s&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7& target_vert=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=50&distance_km=5.5&vert_m=250\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=4&session=W4-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W4-Wed-hills&duration=50&hill_prefere nce=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=2 25&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-21-4-Thu-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260521 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/race s/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-22-4-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260522 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=4&session=W4-Fri-easy&session_type=easy &tier=strong-finish&workout=W4-Fri-easy&duration=30&target_dist=3.5&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremblan t-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=4&session=W4-Fri-easy&session_ty pe=easy&tier=strong-finish&workout=W4-Fri-easy&duration=30&target_dist=3.5 &min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-22-4-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260522 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-23-4-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260523 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 200m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=4&session=W4-Sat-long&session_typ e=long&tier=strong-finish&workout=W4-Sat-long&duration=60&target_dist=7.0& min_dist=6&max_dist=8&target_vert=200&min_vert=150&max_vert=250\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m= 200\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=4&session=W4-Sat-long&session_ty pe=long&tier=strong-finish&workout=W4-Sat-long&duration=60&target_dist=7.0 &min_dist=6&max_dist=8&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-24-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260524 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 175m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=4&session=W4-Sun- recovery&session_type=recovery&tier=strong-finish&workout=W4-Sun-recovery& duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=175&min_vert =125&max_vert=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=30&distance_km=3&vert_m=175\nhttps://trailsplits.com/races/borealys-mo nt-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=4&session=W4-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W4-Sun-recovery&duration=30&tar get_dist=3.0&min_dist=2&max_dist=4&target_vert=175&min_vert=125&max_vert=2 25 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-25-5-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260525 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-26-5-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260526 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=5&session=W5-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W5-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_k m=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=5&session=W5-Tue-easy&session_ty pe=easy&tier=strong-finish&workout=W5-Tue-easy&duration=35&target_dist=4.0 &min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-26-5-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260526 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=5&session=W5-Tue-strength- hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout =W5-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dis t=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhtt ps://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplit s.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=5&session=W5-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W5-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-27-5-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260527 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 325m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=5&sess ion=W5-Wed-hills&session_type=hills&tier=strong-finish&workout=W5-Wed-hill s&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7& target_vert=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=50&distance_km=5.5&vert_m=325\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=5&session=W5-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W5-Wed-hills&duration=50&hill_prefere nce=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=325&min_vert=2 75&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-28-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260528 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\nπŸ“Š TARGET S:\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/ races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-29-5-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260529 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=5&session=W5-Fri-easy&session_type=easy &tier=strong-finish&workout=W5-Fri-easy&duration=30&target_dist=3.5&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremblan t-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=5&session=W5-Fri-easy&session_ty pe=easy&tier=strong-finish&workout=W5-Fri-easy&duration=30&target_dist=3.5 &min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-29-5-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260529 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-30-5-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260530 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 250m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=5&session=W5-Sat-long&session_typ e=long&tier=strong-finish&workout=W5-Sat-long&duration=60&target_dist=7.0& min_dist=6&max_dist=8&target_vert=250&min_vert=200&max_vert=300\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m= 250\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=5&session=W5-Sat-long&session_ty pe=long&tier=strong-finish&workout=W5-Sat-long&duration=60&target_dist=7.0 &min_dist=6&max_dist=8&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-05-31-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260531 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 225m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=5&session=W5-Sun- recovery&session_type=recovery&tier=strong-finish&workout=W5-Sun-recovery& duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert =175&max_vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=30&distance_km=3&vert_m=225\nhttps://trailsplits.com/races/borealys-mo nt-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=5&session=W5-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W5-Sun-recovery&duration=30&tar get_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=2 75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-01-6-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260601 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-02-6-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260602 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=6&session=W6-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W6-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_k m=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=6&session=W6-Tue-easy&session_ty pe=easy&tier=strong-finish&workout=W6-Tue-easy&duration=35&target_dist=4.0 &min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-02-6-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260602 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=6&session=W6-Tue-strength- hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout =W6-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dis t=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhtt ps://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplit s.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=6&session=W6-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W6-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-03-6-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260603 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 350m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=6&sess ion=W6-Wed-hills&session_type=hills&tier=strong-finish&workout=W6-Wed-hill s&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7& target_vert=350&min_vert=275&max_vert=425\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=50&distance_km=5.5&vert_m=350\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=6&session=W6-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W6-Wed-hills&duration=50&hill_prefere nce=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=350&min_vert=2 75&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-04-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260604 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\nπŸ“Š TARGET S:\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/ races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-05-6-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260605 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=6&session=W6-Fri-easy&session_type=easy &tier=strong-finish&workout=W6-Fri-easy&duration=30&target_dist=3.5&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremblan t-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=6&session=W6-Fri-easy&session_ty pe=easy&tier=strong-finish&workout=W6-Fri-easy&duration=30&target_dist=3.5 &min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-05-6-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260605 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-06-6-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260606 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 275m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=6&session=W6-Sat-long&session_typ e=long&tier=strong-finish&workout=W6-Sat-long&duration=60&target_dist=7.0& min_dist=6&max_dist=8&target_vert=275&min_vert=225&max_vert=325\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m= 275\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=6&session=W6-Sat-long&session_ty pe=long&tier=strong-finish&workout=W6-Sat-long&duration=60&target_dist=7.0 &min_dist=6&max_dist=8&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-07-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260607 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 250m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=6&session=W6-Sun- recovery&session_type=recovery&tier=strong-finish&workout=W6-Sun-recovery& duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert =200&max_vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=30&distance_km=3&vert_m=250\nhttps://trailsplits.com/races/borealys-mo nt-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=6&session=W6-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W6-Sun-recovery&duration=30&tar get_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert=3 00 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-08-7-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260608 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-09-7-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260609 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=7&session=W7-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W7-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_k m=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=7&session=W7-Tue-easy&session_ty pe=easy&tier=strong-finish&workout=W7-Tue-easy&duration=35&target_dist=4.0 &min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-09-7-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260609 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=7&session=W7-Tue-strength- hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout =W7-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dis t=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhtt ps://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplit s.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=7&session=W7-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W7-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-10-7-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260610 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 350m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=7&sess ion=W7-Wed-hills&session_type=hills&tier=strong-finish&workout=W7-Wed-hill s&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7& target_vert=350&min_vert=275&max_vert=425\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=50&distance_km=5.5&vert_m=350\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=7&session=W7-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W7-Wed-hills&duration=50&hill_prefere nce=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=350&min_vert=2 75&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-11-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260611 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\nπŸ“Š TARGET S:\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/ races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-12-7-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260612 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=7&session=W7-Fri-easy&session_type=easy &tier=strong-finish&workout=W7-Fri-easy&duration=30&target_dist=3.5&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremblan t-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=7&session=W7-Fri-easy&session_ty pe=easy&tier=strong-finish&workout=W7-Fri-easy&duration=30&target_dist=3.5 &min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-12-7-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260612 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-13-7-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260613 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 275m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=7&session=W7-Sat-long&session_typ e=long&tier=strong-finish&workout=W7-Sat-long&duration=60&target_dist=7.0& min_dist=6&max_dist=8&target_vert=275&min_vert=225&max_vert=325\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m= 275\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=7&session=W7-Sat-long&session_ty pe=long&tier=strong-finish&workout=W7-Sat-long&duration=60&target_dist=7.0 &min_dist=6&max_dist=8&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-14-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260614 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 250m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=7&session=W7-Sun- recovery&session_type=recovery&tier=strong-finish&workout=W7-Sun-recovery& duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert =200&max_vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=30&distance_km=3&vert_m=250\nhttps://trailsplits.com/races/borealys-mo nt-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=7&session=W7-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W7-Sun-recovery&duration=30&tar get_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert=3 00 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-15-8-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260615 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-16-8-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260616 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=8&session=W8-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W8-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_k m=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=8&session=W8-Tue-easy&session_ty pe=easy&tier=strong-finish&workout=W8-Tue-easy&duration=35&target_dist=4.0 &min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-16-8-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260616 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=8&session=W8-Tue-strength- hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout =W8-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dis t=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhtt ps://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplit s.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=8&session=W8-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W8-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-17-8-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260617 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 300m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=8&sess ion=W8-Wed-hills&session_type=hills&tier=strong-finish&workout=W8-Wed-hill s&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7& target_vert=300&min_vert=250&max_vert=350\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=50&distance_km=5.5&vert_m=300\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=8&session=W8-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W8-Wed-hills&duration=50&hill_prefere nce=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=300&min_vert=2 50&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-18-8-Thu-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260618 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/race s/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-19-8-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260619 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=8&session=W8-Fri-easy&session_type=easy &tier=strong-finish&workout=W8-Fri-easy&duration=30&target_dist=3.5&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremblan t-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=8&session=W8-Fri-easy&session_ty pe=easy&tier=strong-finish&workout=W8-Fri-easy&duration=30&target_dist=3.5 &min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-19-8-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260619 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-20-8-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260620 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 250m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=8&session=W8-Sat-long&session_typ e=long&tier=strong-finish&workout=W8-Sat-long&duration=60&target_dist=7.0& min_dist=6&max_dist=8&target_vert=250&min_vert=200&max_vert=300\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m= 250\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=8&session=W8-Sat-long&session_ty pe=long&tier=strong-finish&workout=W8-Sat-long&duration=60&target_dist=7.0 &min_dist=6&max_dist=8&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-21-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260621 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 225m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=8&session=W8-Sun- recovery&session_type=recovery&tier=strong-finish&workout=W8-Sun-recovery& duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert =175&max_vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=30&distance_km=3&vert_m=225\nhttps://trailsplits.com/races/borealys-mo nt-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=8&session=W8-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W8-Sun-recovery&duration=30&tar get_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=2 75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-22-9-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260622 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-23-9-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260623 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=9&session=W9-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W9-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_k m=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=9&session=W9-Tue-easy&session_ty pe=easy&tier=strong-finish&workout=W9-Tue-easy&duration=35&target_dist=4.0 &min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-23-9-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260623 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=9&session=W9-Tue-strength- hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout =W9-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dis t=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhtt ps://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplit s.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=9&session=W9-Tue-strength-hill-s prints&session_type=strength-hill-sprints&tier=strong-finish&workout=W9-Tu e-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0& min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-24-9-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260624 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 400m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=9&sess ion=W9-Wed-hills&session_type=hills&tier=strong-finish&workout=W9-Wed-hill s&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7& target_vert=400&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=50&distance_km=5.5&vert_m=400\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=9&session=W9-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W9-Wed-hills&duration=50&hill_prefere nce=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=400&min_vert=3 25&max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-25-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260625 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\nπŸ“Š TARGET S:\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/ races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-26-9-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260626 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=9&session=W9-Fri-easy&session_type=easy &tier=strong-finish&workout=W9-Fri-easy&duration=30&target_dist=3.5&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremblan t-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=9&session=W9-Fri-easy&session_ty pe=easy&tier=strong-finish&workout=W9-Fri-easy&duration=30&target_dist=3.5 &min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-26-9-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260626 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-27-9-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260627 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 325m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=9&session=W9-Sat-long&session_typ e=long&tier=strong-finish&workout=W9-Sat-long&duration=60&target_dist=7.0& min_dist=6&max_dist=8&target_vert=325&min_vert=275&max_vert=375\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m= 325\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diable- 20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=9&session=W9-Sat-long&session_ty pe=long&tier=strong-finish&workout=W9-Sat-long&duration=60&target_dist=7.0 &min_dist=6&max_dist=8&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-28-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260628 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 275m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=9&session=W9-Sun- recovery&session_type=recovery&tier=strong-finish&workout=W9-Sun-recovery& duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert =200&max_vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=30&distance_km=3&vert_m=275\nhttps://trailsplits.com/races/borealys-mo nt-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=9&session=W9-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W9-Sun-recovery&duration=30&tar get_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert=3 00 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-29-10-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260629 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-30-10-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260630 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=10&session=W10-Tue-easy&session_type=easy&tier=strong- finish&workout=W10-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dis t=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distanc e_km=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diab le-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=10&session=W10-Tue-easy&session_ type=easy&tier=strong-finish&workout=W10-Tue-easy&duration=35&target_dist= 4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-06-30-10-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260630 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=10&session=W10-Tue-strengt h-hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&worko ut=W10-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_ dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\n https://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=10&session=W10-Tue-strength-hill -sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W10 -Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2 .0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-01-10-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260701 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 400m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=10&ses sion=W10-Wed-hills&session_type=hills&tier=strong-finish&workout=W10-Wed-h ills&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist =7&target_vert=400&min_vert=325&max_vert=475\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=400\nhttps://trai lsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=10&session=W10-Wed-hills&session _type=hills&tier=strong-finish&workout=W10-Wed-hills&duration=50&hill_pref erence=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=400&min_ver t=325&max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-02-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260702 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\nπŸ“Š TARGET S:\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/ races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-03-10-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260703 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=10&session=W10-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W10-Fri-easy&duration=30&target_dist=3.5&min _dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration _min=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremb lant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=10&session=W10-Fri-easy&session_ type=easy&tier=strong-finish&workout=W10-Fri-easy&duration=30&target_dist= 3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-03-10-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260703 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-04-10-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260704 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 325m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=10&session=W10-Sat-long&session_t ype=long&tier=strong-finish&workout=W10-Sat-long&duration=60&target_dist=7 .0&min_dist=6&max_dist=8&target_vert=325&min_vert=275&max_vert=375\nhttps: //trailsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert _m=325\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diab le-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=10&session=W10-Sat-long&session_ type=long&tier=strong-finish&workout=W10-Sat-long&duration=60&target_dist= 7.0&min_dist=6&max_dist=8&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-05-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260705 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 275m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=10&session=W10-Su n-recovery&session_type=recovery&tier=strong-finish&workout=W10-Sun-recove ry&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_v ert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=30&distance_km=3&vert_m=275\nhttps://trailsplits.com/races/borealys -mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=10&session=W10-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W10-Sun-recovery&duration=30& target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-06-11-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260706 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-07-11-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260707 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=11&session=W11-Tue-easy&session_type=easy&tier=strong- finish&workout=W11-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dis t=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distanc e_km=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diab le-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=11&session=W11-Tue-easy&session_ type=easy&tier=strong-finish&workout=W11-Tue-easy&duration=35&target_dist= 4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-07-11-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260707 SUMMARY:πŸ’ͺ Strength (optional) Β· 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 20m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=11&session=W11-Tue-strengt h-hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&worko ut=W11-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_ dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\n https://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=11&session=W11-Tue-strength-hill -sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W11 -Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2 .0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-08-11-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260708 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 425m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=11&ses sion=W11-Wed-hills&session_type=hills&tier=strong-finish&workout=W11-Wed-h ills&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist =7&target_vert=425&min_vert=350&max_vert=500\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=425\nhttps://trai lsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=11&session=W11-Wed-hills&session _type=hills&tier=strong-finish&workout=W11-Wed-hills&duration=50&hill_pref erence=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=425&min_ver t=350&max_vert=500 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-09-11-Thu-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260709 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/race s/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-10-11-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260710 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=11&session=W11-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W11-Fri-easy&duration=30&target_dist=3.5&min _dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration _min=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremb lant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=11&session=W11-Fri-easy&session_ type=easy&tier=strong-finish&workout=W11-Fri-easy&duration=30&target_dist= 3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-10-11-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260710 SUMMARY:πŸ’ͺ Strength (optional) Β· 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 20m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-11-11-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260711 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 375m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=11&session=W11-Sat-long&session_t ype=long&tier=strong-finish&workout=W11-Sat-long&duration=60&target_dist=7 .0&min_dist=6&max_dist=8&target_vert=375&min_vert=300&max_vert=450\nhttps: //trailsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert _m=375\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diab le-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=11&session=W11-Sat-long&session_ type=long&tier=strong-finish&workout=W11-Sat-long&duration=60&target_dist= 7.0&min_dist=6&max_dist=8&target_vert=375&min_vert=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-12-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260712 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 350m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=11&session=W11-Su n-recovery&session_type=recovery&tier=strong-finish&workout=W11-Sun-recove ry&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_v ert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=30&distance_km=3&vert_m=350\nhttps://trailsplits.com/races/borealys -mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=11&session=W11-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W11-Sun-recovery&duration=30& target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-13-12-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260713 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-14-12-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260714 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=12&session=W12-Tue-easy&session_type=easy&tier=strong- finish&workout=W12-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dis t=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distanc e_km=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diab le-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=12&session=W12-Tue-easy&session_ type=easy&tier=strong-finish&workout=W12-Tue-easy&duration=35&target_dist= 4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-14-12-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260714 SUMMARY:πŸ’ͺ Strength (optional) Β· 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 20m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=12&session=W12-Tue-strengt h-hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&worko ut=W12-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_ dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\n https://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=12&session=W12-Tue-strength-hill -sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W12 -Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2 .0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-15-12-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260715 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 375m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=12&ses sion=W12-Wed-hills&session_type=hills&tier=strong-finish&workout=W12-Wed-h ills&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist =7&target_vert=375&min_vert=300&max_vert=450\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=375\nhttps://trai lsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=12&session=W12-Wed-hills&session _type=hills&tier=strong-finish&workout=W12-Wed-hills&duration=50&hill_pref erence=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=375&min_ver t=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-16-12-Thu-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260716 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/race s/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-17-12-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260717 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=12&session=W12-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W12-Fri-easy&duration=30&target_dist=3.5&min _dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration _min=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremb lant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=12&session=W12-Fri-easy&session_ type=easy&tier=strong-finish&workout=W12-Fri-easy&duration=30&target_dist= 3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-17-12-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260717 SUMMARY:πŸ’ͺ Strength (optional) Β· 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 20m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-18-12-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260718 SUMMARY:πŸ”΅ Long Run Β· 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h\nβ€’ Vert: 325m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tr emblant+by+UTMB&distance=Diable+20K&week=12&session=W12-Sat-long&session_t ype=long&tier=strong-finish&workout=W12-Sat-long&duration=60&target_dist=7 .0&min_dist=6&max_dist=8&target_vert=325&min_vert=275&max_vert=375\nhttps: //trailsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert _m=325\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diab le-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=12&session=W12-Sat-long&session_ type=long&tier=strong-finish&workout=W12-Sat-long&duration=60&target_dist= 7.0&min_dist=6&max_dist=8&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-19-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260719 SUMMARY:🟒 Recovery Run or Hike Β· 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Vert: 300m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=12&session=W12-Su n-recovery&session_type=recovery&tier=strong-finish&workout=W12-Sun-recove ry&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_v ert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=30&distance_km=3&vert_m=300\nhttps://trailsplits.com/races/borealys -mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=12&session=W12-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W12-Sun-recovery&duration=30& target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-20-13-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260720 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-21-13-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260721 SUMMARY:🟒 Easy Run Β· 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 35m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=13&session=W13-Tue-easy&session_type=easy&tier=strong- finish&workout=W13-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dis t=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distanc e_km=4\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diab le-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=13&session=W13-Tue-easy&session_ type=easy&tier=strong-finish&workout=W13-Tue-easy&duration=35&target_dist= 4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-21-13-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260721 SUMMARY:πŸ’ͺ Strength (optional) Β· 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 20m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=13&session=W13-Tue-strengt h-hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&worko ut=W13-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_ dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\n https://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=13&session=W13-Tue-strength-hill -sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W13 -Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2 .0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-22-13-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260722 SUMMARY:🟠 Medium Long Run + Hills Β· 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 50m\nβ€’ Vert: 475m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=13&ses sion=W13-Wed-hills&session_type=hills&tier=strong-finish&workout=W13-Wed-h ills&duration=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist =7&target_vert=475&min_vert=400&max_vert=550\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=475\nhttps://trai lsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=13&session=W13-Wed-hills&session _type=hills&tier=strong-finish&workout=W13-Wed-hills&duration=50&hill_pref erence=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=475&min_ver t=400&max_vert=550 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-23-13-Thu-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260723 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/race s/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-24-13-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260724 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=13&session=W13-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W13-Fri-easy&duration=30&target_dist=3.5&min _dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration _min=30&distance_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremb lant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=13&session=W13-Fri-easy&session_ type=easy&tier=strong-finish&workout=W13-Fri-easy&duration=30&target_dist= 3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-24-13-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260724 SUMMARY:πŸ’ͺ Strength (optional) Β· 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 20m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-25-13-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260725 SUMMARY:πŸ”΅ Long Run Β· 1h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 1h 10m\nβ€’ Vert: 400m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mon t-Tremblant+by+UTMB&distance=Diable+20K&week=13&session=W13-Sat-long&sessi on_type=long&tier=strong-finish&workout=W13-Sat-long&duration=70&target_di st=8.5&min_dist=7&max_dist=10&target_vert=400&min_vert=325&max_vert=475\nh ttps://trailsplits.com/tools/fuel-calculator?duration_min=70&distance_km=8 .5&vert_m=400\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-ut mb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=13&session=W13-Sat-long&session_ type=long&tier=strong-finish&workout=W13-Sat-long&duration=70&target_dist= 8.5&min_dist=7&max_dist=10&target_vert=400&min_vert=325&max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-26-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260726 SUMMARY:🟒 Recovery Run or Hike Β· 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 35m\nβ€’ Vert: 375m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=13&session=W13-Su n-recovery&session_type=recovery&tier=strong-finish&workout=W13-Sun-recove ry&duration=35&target_dist=3.5&min_dist=3&max_dist=4&target_vert=280&min_v ert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=35&distance_km=3.5&vert_m=375\nhttps://trailsplits.com/races/boreal ys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=13&session=W13-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W13-Sun-recovery&duration=35& target_dist=3.5&min_dist=3&max_dist=4&target_vert=280&min_vert=225&max_ver t=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-27-14-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260727 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-28-14-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260728 SUMMARY:🟒 Easy Run Β· 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 30m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=14&session=W14-Tue-easy&session_type=easy&tier=strong- finish&workout=W14-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dis t=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distanc e_km=3.5\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-di able-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=14&session=W14-Tue-easy&session_ type=easy&tier=strong-finish&workout=W14-Tue-easy&duration=30&target_dist= 3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-28-14-Tue-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260728 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+ Mont-Tremblant+by+UTMB&distance=Diable+20K&week=14&session=W14-Tue-strengt h-hill-sprints&session_type=strength-hill-sprints&tier=strong-finish&worko ut=W14-Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_ dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\n https://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=14&session=W14-Tue-strength-hill -sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W14 -Tue-strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2 .0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-29-14-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260729 SUMMARY:🟠 Medium Long Run + Hills Β· 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 40m\nβ€’ Vert: 325m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=14&ses sion=W14-Wed-hills&session_type=hills&tier=strong-finish&workout=W14-Wed-h ills&duration=40&hill_preference=hilly&target_dist=4.0&min_dist=3&max_dist =5&target_vert=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=40&distance_km=4&vert_m=325\nhttps://trails plits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=14&session=W14-Wed-hills&session _type=hills&tier=strong-finish&workout=W14-Wed-hills&duration=40&hill_pref erence=hilly&target_dist=4.0&min_dist=3&max_dist=5&target_vert=325&min_ver t=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-30-14-Thu-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260730 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/race s/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-31-14-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260731 SUMMARY:🟒 Easy Run Β· 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 25m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=14&session=W14-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W14-Fri-easy&duration=25&target_dist=3.0&min _dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration _min=25&distance_km=3\nhttps://trailsplits.com/races/borealys-mont-trembla nt-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=14&session=W14-Fri-easy&session_ type=easy&tier=strong-finish&workout=W14-Fri-easy&duration=25&target_dist= 3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-07-31-14-Fri-strength@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260731 SUMMARY:πŸ’ͺ Strength (optional) Β· 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 30m\nβ€’ Effort: Easy (quality reps)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/borealys-mont-tre mblant-by-utmb-diable-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-01-14-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260801 SUMMARY:πŸ”΅ Long Run Β· 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 50m\nβ€’ Vert: 250m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=14&session=W14-Sat-long&session_ type=long&tier=strong-finish&workout=W14-Sat-long&duration=50&target_dist= 6.0&min_dist=5&max_dist=7&target_vert=250&min_vert=200&max_vert=300\nhttps ://trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6&ver t_m=250\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-dia ble-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=14&session=W14-Sat-long&session_ type=long&tier=strong-finish&workout=W14-Sat-long&duration=50&target_dist= 6.0&min_dist=5&max_dist=7&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-02-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260802 SUMMARY:🟒 Recovery Run or Hike Β· 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 25m\nβ€’ Vert: 225m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=14&session=W14-Su n-recovery&session_type=recovery&tier=strong-finish&workout=W14-Sun-recove ry&duration=25&target_dist=2.5&min_dist=2&max_dist=3&target_vert=200&min_v ert=150&max_vert=250\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=25&distance_km=2.5&vert_m=225\nhttps://trailsplits.com/races/boreal ys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=14&session=W14-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W14-Sun-recovery&duration=25& target_dist=2.5&min_dist=2&max_dist=3&target_vert=200&min_vert=150&max_ver t=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-03-15-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260803 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-04-15-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260804 SUMMARY:🟒 Easy Run Β· 25m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 25m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=15&session=W15-Tue-easy&session_type=easy&tier=strong- finish&workout=W15-Tue-easy&duration=25&target_dist=3.0&min_dist=2&max_dis t=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=25&distanc e_km=3\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-diab le-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=15&session=W15-Tue-easy&session_ type=easy&tier=strong-finish&workout=W15-Tue-easy&duration=25&target_dist= 3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-05-15-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260805 SUMMARY:🟠 Medium Long Run + Hills Β· 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 35m\nβ€’ Vert: 225m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=15&ses sion=W15-Wed-hills&session_type=hills&tier=strong-finish&workout=W15-Wed-h ills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist=2&max_dist =5&target_vert=225&min_vert=175&max_vert=275\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=35&distance_km=3.5&vert_m=225\nhttps://trai lsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=15&session=W15-Wed-hills&session _type=hills&tier=strong-finish&workout=W15-Wed-hills&duration=35&hill_pref erence=hilly&target_dist=3.5&min_dist=2&max_dist=5&target_vert=225&min_ver t=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-06-15-Thu-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260806 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/race s/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-07-15-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260807 SUMMARY:🟒 Easy Run Β· 20m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 20m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=15&session=W15-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W15-Fri-easy&duration=20&target_dist=2.5&min _dist=2&max_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duration _min=20&distance_km=2.5\nhttps://trailsplits.com/races/borealys-mont-tremb lant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=15&session=W15-Fri-easy&session_ type=easy&tier=strong-finish&workout=W15-Fri-easy&duration=20&target_dist= 2.5&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-08-15-Sat-long@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260808 SUMMARY:πŸ”΅ Long Run Β· 40m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\nπŸ“Š TARGE TS:\nβ€’ Duration: 40m\nβ€’ Vert: 200m\nβ€’ Effort: Moderate (steady)\n\nπŸ‘‡ LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=15&session=W15-Sat-long&session_ type=long&tier=strong-finish&workout=W15-Sat-long&duration=40&target_dist= 4.5&min_dist=4&max_dist=5&target_vert=200&min_vert=150&max_vert=250\nhttps ://trailsplits.com/tools/fuel-calculator?duration_min=40&distance_km=4.5&v ert_m=200\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-d iable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=15&session=W15-Sat-long&session_ type=long&tier=strong-finish&workout=W15-Sat-long&duration=40&target_dist= 4.5&min_dist=4&max_dist=5&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-09-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260809 SUMMARY:🟒 Recovery Run or Hike Β· 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 20m\nβ€’ Vert: 150m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=15&session=W15-Su n-recovery&session_type=recovery&tier=strong-finish&workout=W15-Sun-recove ry&duration=20&target_dist=2.0&min_dist=1&max_dist=3&target_vert=150&min_v ert=125&max_vert=175\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=20&distance_km=2&vert_m=150\nhttps://trailsplits.com/races/borealys -mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=15&session=W15-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W15-Sun-recovery&duration=20& target_dist=2.0&min_dist=1&max_dist=3&target_vert=150&min_vert=125&max_ver t=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-10-16-Mon-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260810 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\nπŸ‘‡ LINKS:\nhttps://trailsp lits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-11-16-Tue-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260811 SUMMARY:🟒 Easy Run Β· 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\nπŸ“Š TARGETS:\nβ€’ Durat ion: 20m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=borealys-m ont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&dista nce=Diable+20K&week=16&session=W16-Tue-easy&session_type=easy&tier=strong- finish&workout=W16-Tue-easy&duration=20&target_dist=2.5&min_dist=2&max_dis t=3\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&distanc e_km=2.5\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-di able-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=16&session=W16-Tue-easy&session_ type=easy&tier=strong-finish&workout=W16-Tue-easy&duration=20&target_dist= 2.5&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-12-16-Wed-hills@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260812 SUMMARY:🟠 Medium Long Run + Hills Β· 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\nπŸ“Š TARGETS:\nβ€’ Duration: 35m\nβ€’ Vert: 150m\nβ€’ Effort: Mo derate (steady)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race _name=Bor%C3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=16&ses sion=W16-Wed-hills&session_type=hills&tier=strong-finish&workout=W16-Wed-h ills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist=2&max_dist =5&target_vert=175&min_vert=125&max_vert=225\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=35&distance_km=3.5&vert_m=150\nhttps://trai lsplits.com/races/borealys-mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=16&session=W16-Wed-hills&session _type=hills&tier=strong-finish&workout=W16-Wed-hills&duration=35&hill_pref erence=hilly&target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_ver t=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-13-16-Thu-rest@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260813 SUMMARY:πŸ’€ Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/race s/borealys-mont-tremblant-by-utmb-diable-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-14-16-Fri-easy@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260814 SUMMARY:🟒 Easy Run Β· 15m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\nπŸ“Š TA RGETS:\nβ€’ Duration: 15m\nβ€’ Effort: Easy (conversational)\n\nπŸ‘‡ LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-Tremblan t+by+UTMB&distance=Diable+20K&week=16&session=W16-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W16-Fri-easy&duration=15&target_dist=2.0&min _dist=1&max_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duration _min=15&distance_km=2\nhttps://trailsplits.com/races/borealys-mont-trembla nt-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=16&session=W16-Fri-easy&session_ type=easy&tier=strong-finish&workout=W16-Fri-easy&duration=15&target_dist= 2.0&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-15-16-Sat-race-day@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260815 SUMMARY:🏁 Race Day: BorΓ©alys Mont-Tremblant by UTMB Diable 20K DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\nοΏ½ οΏ½ LINKS:\nhttps://trailsplits.com/races/borealys-mont-tremblant-by-utmb-di able-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-borealys-mont-tremblant-by-utmb-diable-20k-2026-08-15-strong-fini sh-strength-no-gym-2026-08-16-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T074118Z DTSTART;VALUE=DATE:20260816 SUMMARY:🟒 Recovery Run or Hike Β· 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\nπŸ“Š TARGETS:\nβ€’ Duration: 20m\nβ€’ Vert: 100m\nβ€’ Effort: Easy (conversatio nal)\n\nπŸ‘‡ LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C 3%A9alys+Mont-Tremblant+by+UTMB&distance=Diable+20K&week=16&session=W16-Su n-recovery&session_type=recovery&tier=strong-finish&workout=W16-Sun-recove ry&duration=20&target_dist=2.0&min_dist=1&max_dist=3&target_vert=100&min_v ert=75&max_vert=125\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=20&distance_km=2&vert_m=100\nhttps://trailsplits.com/races/borealys- mont-tremblant-by-utmb-diable-20k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=borealys-mont-tremblant-by-utmb&race_name=Bor%C3%A9alys+Mont-T remblant+by+UTMB&distance=Diable+20K&week=16&session=W16-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W16-Sun-recovery&duration=20& target_dist=2.0&min_dist=1&max_dist=3&target_vert=100&min_vert=75&max_vert =125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR