BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: Bucovina Ultra Rocks by UTMB Ultra Rocks 114K (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-06-effort-legend@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260406 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\n👇 PLAN:\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-u tmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-06-W1-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260406 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 45m\n• Vert: 3100m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 30m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114 k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-13-W2-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260413 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 6h 10m\n• Vert: 3350m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 35m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114 k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-20-W3-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260420 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 6h 35m\n• Vert: 3550m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 45m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114 k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-27-W4-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260427 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 40m\n• Vert: 3050m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 20m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114 k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-04-W5-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260504 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 20m\n• Vert: 3975m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 55m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114 k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-11-W6-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260511 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 45m\n• Vert: 4075m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h)\n• Sat: Long Run (1h 50m)\n\n👇 PLAN:\nhttp s://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/tr aining-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-18-W7-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260518 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 8h 10m\n• Vert: 4150m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 5m)\n• Sat: Long Run (2h)\n\n👇 PLAN:\nhttps ://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/tra ining-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-25-W8-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260525 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h\n• Vert: 3775m\n\nKEY SESSIONS:\n• Wed: Me dium Long Run + Hills (1h 40m)\n• Sat: Long Run (2h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/traini ng-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-01-W9-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260601 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 8h 55m\n• Vert: 4275m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 20m)\n• Sat: Long Run (2h 10m)\n\n👇 PLAN:\n https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114 k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-08-W10-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260608 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 11h 40m\n• Vert: 4350m\n\nKEY SESSIONS:\n• We d: Medium Long Run + Hills (2h 25m)\n• Sat: Adventure Run / Hike (4h 35m)\ n\n👇 PLAN:\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ul tra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-15-W11-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260615 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 9h 45m\n• Vert: 4525m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 25m)\n• Sat: Long Run (Part 1) (3h 30m)\n\n� � PLAN:\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra- rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-22-W12-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260622 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 9h 30m\n• Vert: 4275m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 40m)\n• Sat: Adventure Run / Hike (4h 35m)\n \n👇 PLAN:\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ult ra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-29-W13-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260629 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 10h 30m\n• Vert: 4525m\n\nKEY SESSIONS:\n• We d: Medium Long Run + Hills (2h 30m)\n• Sat: Long Run (Part 1) (3h 30m)\n\n 👇 PLAN:\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra -rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-06-W14-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260706 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 7h 20m\n• Vert: 3975m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 5m)\n• Sat: Long Run (1h 50m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k /training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-13-W15-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260713 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 5h 15m\n• Vert: 2825m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 30m)\n• Sat: Long Run (1h 20m)\n\n👇 PLAN:\n https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114 k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-20-W16-overview@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260720 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 1675m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (55m)\n• Sat: Long Run (50m)\n\n👇 PLAN:\nhttps: //trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-06-1-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260406 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-07-1-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260407 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovina-u ltra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+R ocks+114K&week=1&session=W1-Tue-easy&session_type=easy&tier=strong-finish& workout=W1-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6\n https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114 k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=1&session=W1-Tue-easy&session_type=ea sy&tier=strong-finish&workout=W1-Tue-easy&duration=50&target_dist=6.0&min_ dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-07-1-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260407 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=1&session=W1-Tue-strength-hill- sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W1-T ue-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\nhttps:// trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com /races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=1&session=W1-Tue-strength-hill-sprint s&session_type=strength-hill-sprints&tier=strong-finish&workout=W1-Tue-str ength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_d ist=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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-08-1-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260408 SUMMARY:🟠 Medium Long Run + Hills · 1h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 1250m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&rac e_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=1&sessi on=W1-Wed-hills&session_type=hills&tier=strong-finish&workout=W1-Wed-hills &duration=90&hill_preference=hilly&target_dist=9.5&min_dist=8&max_dist=11& target_vert=1140&min_vert=950&max_vert=1325\nhttps://trailsplits.com/tools /fuel-calculator?duration_min=90&distance_km=9.5&vert_m=1250\nhttps://trai lsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-p lan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=1&session=W1-Wed-hills&session_type=h ills&tier=strong-finish&workout=W1-Wed-hills&duration=90&hill_preference=h illy&target_dist=9.5&min_dist=8&max_dist=11&target_vert=1140&min_vert=950& max_vert=1325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-09-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260409 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-10-1-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260410 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=1&session=W1-Fri-easy&session_type=easy&tier =strong-finish&workout=W1-Fri-easy&duration=45&target_dist=5.5&min_dist=4& max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45& distance_km=5.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utm b-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=1&session=W1-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W1-Fri-easy&duration=45&target_dist=5.5&min_ dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-10-1-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260410 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-11-1-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260411 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 1000m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rock s+by+UTMB&distance=Ultra+Rocks+114K&week=1&session=W1-Sat-long&session_typ e=long&tier=strong-finish&workout=W1-Sat-long&duration=105&target_dist=12. 5&min_dist=11&max_dist=14&target_vert=1000&min_vert=850&max_vert=1150\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12 .5&vert_m=1000\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb -ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=1&session=W1-Sat-long&session_type=lo ng&tier=strong-finish&workout=W1-Sat-long&duration=105&target_dist=12.5&mi n_dist=11&max_dist=14&target_vert=1000&min_vert=850&max_vert=1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-12-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260412 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 850m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina +Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=1&session=W1-Sun-recov ery&session_type=recovery&tier=strong-finish&workout=W1-Sun-recovery&durat ion=55&target_dist=5.5&min_dist=4&max_dist=7&target_vert=440&min_vert=350& max_vert=525\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=5 5&distance_km=5.5&vert_m=850\nhttps://trailsplits.com/races/bucovina-ultra -rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=1&session=W1-Sun-recovery&session_typ e=recovery&tier=strong-finish&workout=W1-Sun-recovery&duration=55&target_d ist=5.5&min_dist=4&max_dist=7&target_vert=440&min_vert=350&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-13-2-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260413 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-14-2-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260414 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovina-u ltra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+R ocks+114K&week=2&session=W2-Tue-easy&session_type=easy&tier=strong-finish& workout=W2-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6\n https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114 k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=2&session=W2-Tue-easy&session_type=ea sy&tier=strong-finish&workout=W2-Tue-easy&duration=50&target_dist=6.0&min_ dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-14-2-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260414 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=2&session=W2-Tue-strength-hill- sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W2-T ue-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\nhttps:// trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com /races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=2&session=W2-Tue-strength-hill-sprint s&session_type=strength-hill-sprints&tier=strong-finish&workout=W2-Tue-str ength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_d ist=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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-15-2-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260415 SUMMARY:🟠 Medium Long Run + Hills · 1h 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 35m\n• Vert: 1350m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&rac e_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=2&sessi on=W2-Wed-hills&session_type=hills&tier=strong-finish&workout=W2-Wed-hills &duration=95&hill_preference=hilly&target_dist=10.0&min_dist=8&max_dist=12 &target_vert=1200&min_vert=1000&max_vert=1400\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=95&distance_km=10&vert_m=1350\nhttps://tra ilsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training- plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=2&session=W2-Wed-hills&session_type=h ills&tier=strong-finish&workout=W2-Wed-hills&duration=95&hill_preference=h illy&target_dist=10.0&min_dist=8&max_dist=12&target_vert=1200&min_vert=100 0&max_vert=1400 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-16-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260416 SUMMARY:🧘 Cross-train (optional) · 15m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/train ing-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-17-2-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260417 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=2&session=W2-Fri-easy&session_type=easy&tier =strong-finish&workout=W2-Fri-easy&duration=45&target_dist=5.5&min_dist=4& max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45& distance_km=5.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utm b-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=2&session=W2-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W2-Fri-easy&duration=45&target_dist=5.5&min_ dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-17-2-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260417 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-18-2-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260418 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 1075m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rock s+by+UTMB&distance=Ultra+Rocks+114K&week=2&session=W2-Sat-long&session_typ e=long&tier=strong-finish&workout=W2-Sat-long&duration=105&target_dist=12. 5&min_dist=11&max_dist=14&target_vert=1000&min_vert=850&max_vert=1150\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12 .5&vert_m=1075\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb -ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=2&session=W2-Sat-long&session_type=lo ng&tier=strong-finish&workout=W2-Sat-long&duration=105&target_dist=12.5&mi n_dist=11&max_dist=14&target_vert=1000&min_vert=850&max_vert=1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-19-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260419 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 925m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+ Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=2&session=W2-Sun-recove ry&session_type=recovery&tier=strong-finish&workout=W2-Sun-recovery&durati on=60&target_dist=6.0&min_dist=5&max_dist=7&target_vert=480&min_vert=400&m ax_vert=575\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60 &distance_km=6&vert_m=925\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=2&session=W2-Sun-recovery&session_typ e=recovery&tier=strong-finish&workout=W2-Sun-recovery&duration=60&target_d ist=6.0&min_dist=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-20-3-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260420 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-21-3-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260421 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovina-u ltra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+R ocks+114K&week=3&session=W3-Tue-easy&session_type=easy&tier=strong-finish& workout=W3-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6\n https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114 k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=3&session=W3-Tue-easy&session_type=ea sy&tier=strong-finish&workout=W3-Tue-easy&duration=50&target_dist=6.0&min_ dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-21-3-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260421 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=3&session=W3-Tue-strength-hill- sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W3-T ue-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\nhttps:// trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com /races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=3&session=W3-Tue-strength-hill-sprint s&session_type=strength-hill-sprints&tier=strong-finish&workout=W3-Tue-str ength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_d ist=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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-22-3-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260422 SUMMARY:🟠 Medium Long Run + Hills · 1h 45m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Vert: 1425m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&rac e_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=3&sessi on=W3-Wed-hills&session_type=hills&tier=strong-finish&workout=W3-Wed-hills &duration=105&hill_preference=hilly&target_dist=11.0&min_dist=9&max_dist=1 3&target_vert=1320&min_vert=1100&max_vert=1525\nhttps://trailsplits.com/to ols/fuel-calculator?duration_min=105&distance_km=11&vert_m=1425\nhttps://t railsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/trainin g-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=3&session=W3-Wed-hills&session_type=h ills&tier=strong-finish&workout=W3-Wed-hills&duration=105&hill_preference= hilly&target_dist=11.0&min_dist=9&max_dist=13&target_vert=1320&min_vert=11 00&max_vert=1525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-23-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260423 SUMMARY:🧘 Cross-train (optional) · 25m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/train ing-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-24-3-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260424 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=3&session=W3-Fri-easy&session_type=easy&tier =strong-finish&workout=W3-Fri-easy&duration=45&target_dist=5.5&min_dist=4& max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45& distance_km=5.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utm b-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=3&session=W3-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W3-Fri-easy&duration=45&target_dist=5.5&min_ dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-24-3-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260424 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-25-3-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260425 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 1150m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rock s+by+UTMB&distance=Ultra+Rocks+114K&week=3&session=W3-Sat-long&session_typ e=long&tier=strong-finish&workout=W3-Sat-long&duration=105&target_dist=12. 5&min_dist=11&max_dist=14&target_vert=1000&min_vert=850&max_vert=1150\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12 .5&vert_m=1150\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb -ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=3&session=W3-Sat-long&session_type=lo ng&tier=strong-finish&workout=W3-Sat-long&duration=105&target_dist=12.5&mi n_dist=11&max_dist=14&target_vert=1000&min_vert=850&max_vert=1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-26-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260426 SUMMARY:🟢 Recovery Run or Hike · 1h 5m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 5m\n• Vert: 975m\n• Effort: Easy (conversat ional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trai l_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovi na+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=3&session=W3-Sun-rec overy&session_type=recovery&tier=strong-finish&workout=W3-Sun-recovery&dur ation=65&target_dist=6.5&min_dist=5&max_dist=8&target_vert=520&min_vert=42 5&max_vert=600\nhttps://trailsplits.com/tools/fuel-calculator?duration_min =65&distance_km=6.5&vert_m=975\nhttps://trailsplits.com/races/bucovina-ult ra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=3&session=W3-Sun-recovery&session_typ e=recovery&tier=strong-finish&workout=W3-Sun-recovery&duration=65&target_d ist=6.5&min_dist=5&max_dist=8&target_vert=520&min_vert=425&max_vert=600 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-27-4-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260427 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-28-4-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260428 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovina-u ltra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+R ocks+114K&week=4&session=W4-Tue-easy&session_type=easy&tier=strong-finish& workout=W4-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6\n https://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114 k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=4&session=W4-Tue-easy&session_type=ea sy&tier=strong-finish&workout=W4-Tue-easy&duration=50&target_dist=6.0&min_ dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-28-4-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260428 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=4&session=W4-Tue-strength-hill- sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W4-T ue-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\nhttps:// trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com /races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=4&session=W4-Tue-strength-hill-sprint s&session_type=strength-hill-sprints&tier=strong-finish&workout=W4-Tue-str ength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_d ist=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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-29-4-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260429 SUMMARY:🟠 Medium Long Run + Hills · 1h 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 20m\n• Vert: 1225m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&rac e_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=4&sessi on=W4-Wed-hills&session_type=hills&tier=strong-finish&workout=W4-Wed-hills &duration=80&hill_preference=hilly&target_dist=8.5&min_dist=7&max_dist=10& target_vert=1020&min_vert=850&max_vert=1175\nhttps://trailsplits.com/tools /fuel-calculator?duration_min=80&distance_km=8.5&vert_m=1225\nhttps://trai lsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-p lan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=4&session=W4-Wed-hills&session_type=h ills&tier=strong-finish&workout=W4-Wed-hills&duration=80&hill_preference=h illy&target_dist=8.5&min_dist=7&max_dist=10&target_vert=1020&min_vert=850& max_vert=1175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-04-30-4-Thu-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260430 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-01-4-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260501 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=4&session=W4-Fri-easy&session_type=easy&tier =strong-finish&workout=W4-Fri-easy&duration=45&target_dist=5.5&min_dist=4& max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45& distance_km=5.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utm b-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=4&session=W4-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W4-Fri-easy&duration=45&target_dist=5.5&min_ dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-01-4-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260501 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-02-4-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260502 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 975m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks +by+UTMB&distance=Ultra+Rocks+114K&week=4&session=W4-Sat-long&session_type =long&tier=strong-finish&workout=W4-Sat-long&duration=105&target_dist=12.5 &min_dist=11&max_dist=14&target_vert=975&min_vert=825&max_vert=1125\nhttps ://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12.5 &vert_m=975\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ul tra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=4&session=W4-Sat-long&session_type=lo ng&tier=strong-finish&workout=W4-Sat-long&duration=105&target_dist=12.5&mi n_dist=11&max_dist=14&target_vert=975&min_vert=825&max_vert=1125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-03-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260503 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 850m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+ Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=4&session=W4-Sun-recove ry&session_type=recovery&tier=strong-finish&workout=W4-Sun-recovery&durati on=60&target_dist=6.0&min_dist=5&max_dist=7&target_vert=480&min_vert=400&m ax_vert=575\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60 &distance_km=6&vert_m=850\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=4&session=W4-Sun-recovery&session_typ e=recovery&tier=strong-finish&workout=W4-Sun-recovery&duration=60&target_d ist=6.0&min_dist=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-04-5-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260504 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-05-5-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260505 SUMMARY:🟢 Easy Run · 1h 10m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovin a-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultr a+Rocks+114K&week=5&session=W5-Tue-easy&session_type=easy&tier=strong-fini sh&workout=W5-Tue-easy&duration=70&target_dist=8.5&min_dist=7&max_dist=10\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=70&distance_km =8.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-roc ks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=5&session=W5-Tue-easy&session_type=ea sy&tier=strong-finish&workout=W5-Tue-easy&duration=70&target_dist=8.5&min_ dist=7&max_dist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-05-5-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260505 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=5&session=W5-Tue-strength-hill- sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W5-T ue-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\nhttps:// trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com /races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=5&session=W5-Tue-strength-hill-sprint s&session_type=strength-hill-sprints&tier=strong-finish&workout=W5-Tue-str ength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_d ist=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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-06-5-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260506 SUMMARY:🟠 Medium Long Run + Hills · 1h 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 55m\n• Vert: 1600m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&rac e_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=5&sessi on=W5-Wed-hills&session_type=hills&tier=strong-finish&workout=W5-Wed-hills &duration=115&hill_preference=hilly&target_dist=12.0&min_dist=10&max_dist= 14&target_vert=1440&min_vert=1200&max_vert=1675\nhttps://trailsplits.com/t ools/fuel-calculator?duration_min=115&distance_km=12&vert_m=1600\nhttps:// trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/traini ng-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=5&session=W5-Wed-hills&session_type=h ills&tier=strong-finish&workout=W5-Wed-hills&duration=115&hill_preference= hilly&target_dist=12.0&min_dist=10&max_dist=14&target_vert=1440&min_vert=1 200&max_vert=1675 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-07-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260507 SUMMARY:🧘 Cross-train (optional) · 35m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/train ing-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-08-5-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260508 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=5&session=W5-Fri-easy&session_type=easy&tier =strong-finish&workout=W5-Fri-easy&duration=45&target_dist=5.5&min_dist=4& max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45& distance_km=5.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utm b-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=5&session=W5-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W5-Fri-easy&duration=45&target_dist=5.5&min_ dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-08-5-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260508 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-09-5-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260509 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 1275m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rock s+by+UTMB&distance=Ultra+Rocks+114K&week=5&session=W5-Sat-long&session_typ e=long&tier=strong-finish&workout=W5-Sat-long&duration=105&target_dist=12. 5&min_dist=11&max_dist=14&target_vert=1000&min_vert=850&max_vert=1150\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12 .5&vert_m=1275\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb -ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=5&session=W5-Sat-long&session_type=lo ng&tier=strong-finish&workout=W5-Sat-long&duration=105&target_dist=12.5&mi n_dist=11&max_dist=14&target_vert=1000&min_vert=850&max_vert=1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-10-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260510 SUMMARY:🟢 Recovery Run or Hike · 1h 10m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 10m\n• Vert: 1100m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Buco vina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=5&session=W5-Sun-r ecovery&session_type=recovery&tier=strong-finish&workout=W5-Sun-recovery&d uration=70&target_dist=7.0&min_dist=6&max_dist=8&target_vert=560&min_vert= 475&max_vert=650\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=70&distance_km=7&vert_m=1100\nhttps://trailsplits.com/races/bucovina-ul tra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=5&session=W5-Sun-recovery&session_typ e=recovery&tier=strong-finish&workout=W5-Sun-recovery&duration=70&target_d ist=7.0&min_dist=6&max_dist=8&target_vert=560&min_vert=475&max_vert=650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-11-6-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260511 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-12-6-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260512 SUMMARY:🟢 Easy Run · 1h 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovin a-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultr a+Rocks+114K&week=6&session=W6-Tue-easy&session_type=easy&tier=strong-fini sh&workout=W6-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_dist=11\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=80&distance_km =9.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-roc ks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=6&session=W6-Tue-easy&session_type=ea sy&tier=strong-finish&workout=W6-Tue-easy&duration=80&target_dist=9.5&min_ dist=8&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-12-6-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260512 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=6&session=W6-Tue-strength-hill- sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W6-T ue-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\nhttps:// trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com /races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=6&session=W6-Tue-strength-hill-sprint s&session_type=strength-hill-sprints&tier=strong-finish&workout=W6-Tue-str ength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_d ist=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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-13-6-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260513 SUMMARY:🟠 Medium Long Run + Hills · 2h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h\n• Vert: 1600m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_na me=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=6&session=W 6-Wed-hills&session_type=hills&tier=strong-finish&workout=W6-Wed-hills&dur ation=120&hill_preference=hilly&target_dist=12.5&min_dist=10&max_dist=15&t arget_vert=1500&min_vert=1275&max_vert=1725\nhttps://trailsplits.com/tools /fuel-calculator?duration_min=120&distance_km=12.5&vert_m=1600\nhttps://tr ailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=6&session=W6-Wed-hills&session_type=h ills&tier=strong-finish&workout=W6-Wed-hills&duration=120&hill_preference= hilly&target_dist=12.5&min_dist=10&max_dist=15&target_vert=1500&min_vert=1 275&max_vert=1725 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-14-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260514 SUMMARY:🧘 Cross-train (optional) · 35m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/train ing-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-15-6-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260515 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=6&session=W6-Fri-easy&session_type=easy&tier =strong-finish&workout=W6-Fri-easy&duration=45&target_dist=5.5&min_dist=4& max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45& distance_km=5.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utm b-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=6&session=W6-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W6-Fri-easy&duration=45&target_dist=5.5&min_ dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-15-6-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260515 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-16-6-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260516 SUMMARY:🔵 Long Run · 1h 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 50m\n• Vert: 1350m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rock s+by+UTMB&distance=Ultra+Rocks+114K&week=6&session=W6-Sat-long&session_typ e=long&tier=strong-finish&workout=W6-Sat-long&duration=110&target_dist=13. 0&min_dist=11&max_dist=15&target_vert=1040&min_vert=875&max_vert=1200\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=110&distance_km=13 &vert_m=1350\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-u ltra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=6&session=W6-Sat-long&session_type=lo ng&tier=strong-finish&workout=W6-Sat-long&duration=110&target_dist=13.0&mi n_dist=11&max_dist=15&target_vert=1040&min_vert=875&max_vert=1200 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-17-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260517 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 1125m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Buco vina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=6&session=W6-Sun-r ecovery&session_type=recovery&tier=strong-finish&workout=W6-Sun-recovery&d uration=75&target_dist=7.5&min_dist=6&max_dist=9&target_vert=600&min_vert= 500&max_vert=700\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=75&distance_km=7.5&vert_m=1125\nhttps://trailsplits.com/races/bucovina- ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=6&session=W6-Sun-recovery&session_typ e=recovery&tier=strong-finish&workout=W6-Sun-recovery&duration=75&target_d ist=7.5&min_dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-18-7-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260518 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-19-7-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260519 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovin a-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultr a+Rocks+114K&week=7&session=W7-Tue-easy&session_type=easy&tier=strong-fini sh&workout=W7-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist=11\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=75&distance_km =9\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks -114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=7&session=W7-Tue-easy&session_type=ea sy&tier=strong-finish&workout=W7-Tue-easy&duration=75&target_dist=9.0&min_ dist=7&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-19-7-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260519 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=7&session=W7-Tue-strength-hill- sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W7-T ue-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\nhttps:// trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com /races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=7&session=W7-Tue-strength-hill-sprint s&session_type=strength-hill-sprints&tier=strong-finish&workout=W7-Tue-str ength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_d ist=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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-20-7-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260520 SUMMARY:🟠 Medium Long Run + Hills · 2h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1600m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race _name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=7&sessio n=W7-Wed-hills&session_type=hills&tier=strong-finish&workout=W7-Wed-hills& duration=125&hill_preference=hilly&target_dist=13.0&min_dist=11&max_dist=1 5&target_vert=1560&min_vert=1325&max_vert=1800\nhttps://trailsplits.com/to ols/fuel-calculator?duration_min=125&distance_km=13&vert_m=1600\nhttps://t railsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/trainin g-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=7&session=W7-Wed-hills&session_type=h ills&tier=strong-finish&workout=W7-Wed-hills&duration=125&hill_preference= hilly&target_dist=13.0&min_dist=11&max_dist=15&target_vert=1560&min_vert=1 325&max_vert=1800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-21-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260521 SUMMARY:🧘 Cross-train (optional) · 40m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/train ing-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-22-7-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260522 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=7&session=W7-Fri-easy&session_type=easy&tier =strong-finish&workout=W7-Fri-easy&duration=50&target_dist=6.0&min_dist=5& max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50& distance_km=6\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb- ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=7&session=W7-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W7-Fri-easy&duration=50&target_dist=6.0&min_ dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-22-7-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260522 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-23-7-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260523 SUMMARY:🔵 Long Run · 2h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h\n• Vert: 1425m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=7&session=W7-Sat-long&session_type=lo ng&tier=strong-finish&workout=W7-Sat-long&duration=120&target_dist=14.0&mi n_dist=12&max_dist=16&target_vert=1120&min_vert=950&max_vert=1300\nhttps:/ /trailsplits.com/tools/fuel-calculator?duration_min=120&distance_km=14&ver t_m=1425\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra -rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=7&session=W7-Sat-long&session_type=lo ng&tier=strong-finish&workout=W7-Sat-long&duration=120&target_dist=14.0&mi n_dist=12&max_dist=16&target_vert=1120&min_vert=950&max_vert=1300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-24-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260524 SUMMARY:🟢 Recovery Run or Hike · 1h 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 20m\n• Vert: 1125m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Buco vina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=7&session=W7-Sun-r ecovery&session_type=recovery&tier=strong-finish&workout=W7-Sun-recovery&d uration=80&target_dist=8.0&min_dist=7&max_dist=9&target_vert=640&min_vert= 525&max_vert=750\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=80&distance_km=8&vert_m=1125\nhttps://trailsplits.com/races/bucovina-ul tra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=7&session=W7-Sun-recovery&session_typ e=recovery&tier=strong-finish&workout=W7-Sun-recovery&duration=80&target_d ist=8.0&min_dist=7&max_dist=9&target_vert=640&min_vert=525&max_vert=750 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-25-8-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260525 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-26-8-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260526 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovin a-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultr a+Rocks+114K&week=8&session=W8-Tue-easy&session_type=easy&tier=strong-fini sh&workout=W8-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist=11\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=75&distance_km =9\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks -114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=8&session=W8-Tue-easy&session_type=ea sy&tier=strong-finish&workout=W8-Tue-easy&duration=75&target_dist=9.0&min_ dist=7&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-26-8-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260526 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=8&session=W8-Tue-strength-hill- sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W8-T ue-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\nhttps:// trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com /races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=8&session=W8-Tue-strength-hill-sprint s&session_type=strength-hill-sprints&tier=strong-finish&workout=W8-Tue-str ength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_d ist=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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-27-8-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260527 SUMMARY:🟠 Medium Long Run + Hills · 1h 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1525m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&rac e_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=8&sessi on=W8-Wed-hills&session_type=hills&tier=strong-finish&workout=W8-Wed-hills &duration=100&hill_preference=hilly&target_dist=10.5&min_dist=8&max_dist=1 3&target_vert=1260&min_vert=1050&max_vert=1450\nhttps://trailsplits.com/to ols/fuel-calculator?duration_min=100&distance_km=10.5&vert_m=1525\nhttps:/ /trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=8&session=W8-Wed-hills&session_type=h ills&tier=strong-finish&workout=W8-Wed-hills&duration=100&hill_preference= hilly&target_dist=10.5&min_dist=8&max_dist=13&target_vert=1260&min_vert=10 50&max_vert=1450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-28-8-Thu-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260528 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-29-8-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260529 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=8&session=W8-Fri-easy&session_type=easy&tier =strong-finish&workout=W8-Fri-easy&duration=50&target_dist=6.0&min_dist=5& max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50& distance_km=6\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb- ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=8&session=W8-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W8-Fri-easy&duration=50&target_dist=6.0&min_ dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-29-8-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260529 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-30-8-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260530 SUMMARY:🔵 Long Run · 2h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h\n• Vert: 1200m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=8&session=W8-Sat-long&session_type=lo ng&tier=strong-finish&workout=W8-Sat-long&duration=120&target_dist=14.0&mi n_dist=12&max_dist=16&target_vert=1120&min_vert=950&max_vert=1300\nhttps:/ /trailsplits.com/tools/fuel-calculator?duration_min=120&distance_km=14&ver t_m=1200\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra -rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=8&session=W8-Sat-long&session_type=lo ng&tier=strong-finish&workout=W8-Sat-long&duration=120&target_dist=14.0&mi n_dist=12&max_dist=16&target_vert=1120&min_vert=950&max_vert=1300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-05-31-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260531 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 1050m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Buco vina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=8&session=W8-Sun-r ecovery&session_type=recovery&tier=strong-finish&workout=W8-Sun-recovery&d uration=75&target_dist=7.5&min_dist=6&max_dist=9&target_vert=600&min_vert= 500&max_vert=700\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=75&distance_km=7.5&vert_m=1050\nhttps://trailsplits.com/races/bucovina- ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=8&session=W8-Sun-recovery&session_typ e=recovery&tier=strong-finish&workout=W8-Sun-recovery&duration=75&target_d ist=7.5&min_dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-01-9-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260601 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-02-9-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260602 SUMMARY:🟢 Easy Run · 1h 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovin a-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultr a+Rocks+114K&week=9&session=W9-Tue-easy&session_type=easy&tier=strong-fini sh&workout=W9-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_dist=11\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=80&distance_km =9.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-roc ks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=9&session=W9-Tue-easy&session_type=ea sy&tier=strong-finish&workout=W9-Tue-easy&duration=80&target_dist=9.5&min_ dist=8&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-02-9-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260602 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=9&session=W9-Tue-strength-hill- sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W9-T ue-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\nhttps:// trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com /races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=9&session=W9-Tue-strength-hill-sprint s&session_type=strength-hill-sprints&tier=strong-finish&workout=W9-Tue-str ength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_d ist=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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-03-9-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260603 SUMMARY:🟠 Medium Long Run + Hills · 2h 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h 20m\n• Vert: 1600m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&rac e_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=9&sessi on=W9-Wed-hills&session_type=hills&tier=strong-finish&workout=W9-Wed-hills &duration=140&hill_preference=hilly&target_dist=14.5&min_dist=12&max_dist= 17&target_vert=1600&min_vert=1350&max_vert=1850\nhttps://trailsplits.com/t ools/fuel-calculator?duration_min=140&distance_km=14.5&vert_m=1600\nhttps: //trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/trai ning-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=9&session=W9-Wed-hills&session_type=h ills&tier=strong-finish&workout=W9-Wed-hills&duration=140&hill_preference= hilly&target_dist=14.5&min_dist=12&max_dist=17&target_vert=1600&min_vert=1 350&max_vert=1850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-04-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260604 SUMMARY:🧘 Cross-train (optional) · 45m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/train ing-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-05-9-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260605 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=9&session=W9-Fri-easy&session_type=easy&tier =strong-finish&workout=W9-Fri-easy&duration=55&target_dist=6.5&min_dist=5& max_dist=8\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55& distance_km=6.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utm b-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=9&session=W9-Fri-easy&session_type=ea sy&tier=strong-finish&workout=W9-Fri-easy&duration=55&target_dist=6.5&min_ dist=5&max_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-05-9-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260605 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-06-9-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260606 SUMMARY:🔵 Long Run · 2h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h 10m\n• Vert: 1550m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rock s+by+UTMB&distance=Ultra+Rocks+114K&week=9&session=W9-Sat-long&session_typ e=long&tier=strong-finish&workout=W9-Sat-long&duration=130&target_dist=15. 5&min_dist=14&max_dist=17&target_vert=1240&min_vert=1050&max_vert=1450\nht tps://trailsplits.com/tools/fuel-calculator?duration_min=130&distance_km=1 5.5&vert_m=1550\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utm b-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=9&session=W9-Sat-long&session_type=lo ng&tier=strong-finish&workout=W9-Sat-long&duration=130&target_dist=15.5&mi n_dist=14&max_dist=17&target_vert=1240&min_vert=1050&max_vert=1450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-07-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260607 SUMMARY:🟢 Recovery Run or Hike · 1h 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 25m\n• Vert: 1125m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Buco vina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=9&session=W9-Sun-r ecovery&session_type=recovery&tier=strong-finish&workout=W9-Sun-recovery&d uration=85&target_dist=8.5&min_dist=7&max_dist=10&target_vert=680&min_vert =575&max_vert=800\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=85&distance_km=8.5&vert_m=1125\nhttps://trailsplits.com/races/bucovina -ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=9&session=W9-Sun-recovery&session_typ e=recovery&tier=strong-finish&workout=W9-Sun-recovery&duration=85&target_d ist=8.5&min_dist=7&max_dist=10&target_vert=680&min_vert=575&max_vert=800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-08-10-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260608 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-09-10-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260609 SUMMARY:🟢 Easy Run · 1h 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovin a-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultr a+Rocks+114K&week=10&session=W10-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W10-Tue-easy&duration=90&target_dist=10.5&min_dist=9&max_dist =12\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=90&distanc e_km=10.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultr a-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=10&session=W10-Tue-easy&session_type= easy&tier=strong-finish&workout=W10-Tue-easy&duration=90&target_dist=10.5& min_dist=9&max_dist=12 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-09-10-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260609 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=10&session=W10-Tue-strength-hil l-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W1 0-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\nhttps ://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits. com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=10&session=W10-Tue-strength-hill-spri nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W10-Tue- strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&mi n_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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-10-10-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260610 SUMMARY:🟠 Medium Long Run + Hills · 2h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 25m\n• Vert: 1600m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+ Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=10&session=W10-Wed-hill s&session_type=hills&tier=strong-finish&workout=W10-Wed-hills&duration=145 &hill_preference=hilly&target_dist=15.0&min_dist=12&max_dist=18&target_ver t=1600&min_vert=1350&max_vert=1850\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=145&distance_km=15&vert_m=1600\nhttps://trailsplits.c om/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=10&session=W10-Wed-hills&session_type =hills&tier=strong-finish&workout=W10-Wed-hills&duration=145&hill_preferen ce=hilly&target_dist=15.0&min_dist=12&max_dist=18&target_vert=1600&min_ver t=1350&max_vert=1850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-11-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260611 SUMMARY:🧘 Cross-train (optional) · 45m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/train ing-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-12-10-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260612 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=10&session=W10-Fri-easy&session_type=easy&ti er=strong-finish&workout=W10-Fri-easy&duration=55&target_dist=6.5&min_dist =5&max_dist=8\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 55&distance_km=6.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by- utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=10&session=W10-Fri-easy&session_type= easy&tier=strong-finish&workout=W10-Fri-easy&duration=55&target_dist=6.5&m in_dist=5&max_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-12-10-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260612 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-13-10-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260613 SUMMARY:🔵 Adventure Run / Hike · 4h 35m DESCRIPTION:🎯 FOCUS: Long hike-run on easy effort. Practice fueling\, pol es\, and hike/run transitions.\n\n📊 TARGETS:\n• Duration: 4h 35m\n• Vert: 1625m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/ planner/?p=hikeRun&sport=hike&ref=training_plan&race=bucovina-ultra-rocks- by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&w eek=10&session=W10-Sat-long&session_type=long&tier=strong-finish&workout=W 10-Sat-long&duration=275&target_dist=32.5&min_dist=29&max_dist=36&target_v ert=1625&min_vert=1375&max_vert=1875\nhttps://trailsplits.com/tools/fuel-c alculator?duration_min=275&distance_km=32.5&vert_m=1625\nhttps://trailspli ts.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=hike&ref=training_pla n&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB &distance=Ultra+Rocks+114K&week=10&session=W10-Sat-long&session_type=long& tier=strong-finish&workout=W10-Sat-long&duration=275&target_dist=32.5&min_ dist=29&max_dist=36&target_vert=1625&min_vert=1375&max_vert=1875 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-14-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260614 SUMMARY:🟢 Recovery Run or Hike · 1h 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 1125m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Buco vina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=10&session=W10-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W10-Sun-recover y&duration=90&target_dist=9.0&min_dist=7&max_dist=11&target_vert=720&min_v ert=600&max_vert=850\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=90&distance_km=9&vert_m=1125\nhttps://trailsplits.com/races/bucovin a-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=10&session=W10-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W10-Sun-recovery&duration=90&targe t_dist=9.0&min_dist=7&max_dist=11&target_vert=720&min_vert=600&max_vert=85 0 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-15-11-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260615 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-16-11-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260616 SUMMARY:🟢 Easy Run · 1h 10m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovin a-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultr a+Rocks+114K&week=11&session=W11-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W11-Tue-easy&duration=70&target_dist=8.5&min_dist=7&max_dist= 10\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=70&distance _km=8.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra- rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=11&session=W11-Tue-easy&session_type= easy&tier=strong-finish&workout=W11-Tue-easy&duration=70&target_dist=8.5&m in_dist=7&max_dist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-16-11-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260616 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=11&session=W11-Tue-strength-hil l-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W1 1-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\nhttps ://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits. com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=11&session=W11-Tue-strength-hill-spri nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W11-Tue- strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&mi n_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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-17-11-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260617 SUMMARY:🟠 Medium Long Run + Hills · 2h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 25m\n• Vert: 1600m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+ Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=11&session=W11-Wed-hill s&session_type=hills&tier=strong-finish&workout=W11-Wed-hills&duration=145 &hill_preference=hilly&target_dist=15.0&min_dist=12&max_dist=18&target_ver t=1600&min_vert=1350&max_vert=1850\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=145&distance_km=15&vert_m=1600\nhttps://trailsplits.c om/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=11&session=W11-Wed-hills&session_type =hills&tier=strong-finish&workout=W11-Wed-hills&duration=145&hill_preferen ce=hilly&target_dist=15.0&min_dist=12&max_dist=18&target_vert=1600&min_ver t=1350&max_vert=1850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-18-11-Thu-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260618 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-19-11-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260619 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=11&session=W11-Fri-easy&session_type=easy&ti er=strong-finish&workout=W11-Fri-easy&duration=45&target_dist=5.5&min_dist =4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 45&distance_km=5.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by- utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=11&session=W11-Fri-easy&session_type= easy&tier=strong-finish&workout=W11-Fri-easy&duration=45&target_dist=5.5&m in_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-19-11-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260619 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-20-11-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260620 SUMMARY:🔵 Long Run (Part 1) · 3h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 3h 30m\n• Vert: 1800m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rock s+by+UTMB&distance=Ultra+Rocks+114K&week=11&session=W11-Sat-long&session_t ype=long&tier=strong-finish&workout=W11-Sat-long&duration=210&target_dist= 25.0&min_dist=23&max_dist=27&target_vert=1800&min_vert=1525&max_vert=2075\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=210&distance_k m=25&vert_m=1800\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-ut mb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=11&session=W11-Sat-long&session_type= long&tier=strong-finish&workout=W11-Sat-long&duration=210&target_dist=25.0 &min_dist=23&max_dist=27&target_vert=1800&min_vert=1525&max_vert=2075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-21-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260621 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 55m\n• Vert: 1125m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Buco vina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=11&session=W11-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W11-Sun-recover y&duration=115&target_dist=11.5&min_dist=10&max_dist=13&target_vert=920&mi n_vert=775&max_vert=1075\nhttps://trailsplits.com/tools/fuel-calculator?du ration_min=115&distance_km=11.5&vert_m=1125\nhttps://trailsplits.com/races /bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=11&session=W11-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W11-Sun-recovery&duration=115&targ et_dist=11.5&min_dist=10&max_dist=13&target_vert=920&min_vert=775&max_vert =1075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-22-12-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260622 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-23-12-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260623 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovina-u ltra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+R ocks+114K&week=12&session=W12-Tue-easy&session_type=easy&tier=strong-finis h&workout=W12-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\n https://trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km= 6\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks- 114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=12&session=W12-Tue-easy&session_type= easy&tier=strong-finish&workout=W12-Tue-easy&duration=50&target_dist=6.0&m in_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-23-12-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260623 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=12&session=W12-Tue-strength-hil l-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W1 2-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\nhttps ://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits. com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=12&session=W12-Tue-strength-hill-spri nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W12-Tue- strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&mi n_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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-24-12-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260624 SUMMARY:🟠 Medium Long Run + Hills · 1h 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1600m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+ Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=12&session=W12-Wed-hill s&session_type=hills&tier=strong-finish&workout=W12-Wed-hills&duration=100 &hill_preference=hilly&target_dist=10.5&min_dist=8&max_dist=13&target_vert =1260&min_vert=1050&max_vert=1450\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=100&distance_km=10.5&vert_m=1600\nhttps://trailsplits. com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=12&session=W12-Wed-hills&session_type =hills&tier=strong-finish&workout=W12-Wed-hills&duration=100&hill_preferen ce=hilly&target_dist=10.5&min_dist=8&max_dist=13&target_vert=1260&min_vert =1050&max_vert=1450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-25-12-Thu-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260625 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-26-12-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260626 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=12&session=W12-Fri-easy&session_type=easy&ti er=strong-finish&workout=W12-Fri-easy&duration=45&target_dist=5.5&min_dist =4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 45&distance_km=5.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by- utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=12&session=W12-Fri-easy&session_type= easy&tier=strong-finish&workout=W12-Fri-easy&duration=45&target_dist=5.5&m in_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-26-12-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260626 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-27-12-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260627 SUMMARY:🔵 Adventure Run / Hike · 4h 35m DESCRIPTION:🎯 FOCUS: Long hike-run on easy effort. Practice fueling\, pol es\, and hike/run transitions.\n\n📊 TARGETS:\n• Duration: 4h 35m\n• Vert: 1550m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/ planner/?p=hikeRun&sport=hike&ref=training_plan&race=bucovina-ultra-rocks- by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&w eek=12&session=W12-Sat-long&session_type=long&tier=strong-finish&workout=W 12-Sat-long&duration=275&target_dist=32.5&min_dist=29&max_dist=36&target_v ert=1550&min_vert=1300&max_vert=1800\nhttps://trailsplits.com/tools/fuel-c alculator?duration_min=275&distance_km=32.5&vert_m=1550\nhttps://trailspli ts.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=hike&ref=training_pla n&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB &distance=Ultra+Rocks+114K&week=12&session=W12-Sat-long&session_type=long& tier=strong-finish&workout=W12-Sat-long&duration=275&target_dist=32.5&min_ dist=29&max_dist=36&target_vert=1550&min_vert=1300&max_vert=1800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-28-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260628 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1125m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Buco vina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=12&session=W12-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W12-Sun-recover y&duration=100&target_dist=10.0&min_dist=8&max_dist=12&target_vert=800&min _vert=675&max_vert=925\nhttps://trailsplits.com/tools/fuel-calculator?dura tion_min=100&distance_km=10&vert_m=1125\nhttps://trailsplits.com/races/buc ovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=12&session=W12-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W12-Sun-recovery&duration=100&targ et_dist=10.0&min_dist=8&max_dist=12&target_vert=800&min_vert=675&max_vert= 925 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-29-13-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260629 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-30-13-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260630 SUMMARY:🟢 Easy Run · 1h 40m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovin a-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultr a+Rocks+114K&week=13&session=W13-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W13-Tue-easy&duration=100&target_dist=12.0&min_dist=10&max_di st=14\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=100&dist ance_km=12\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ult ra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=13&session=W13-Tue-easy&session_type= easy&tier=strong-finish&workout=W13-Tue-easy&duration=100&target_dist=12.0 &min_dist=10&max_dist=14 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-06-30-13-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260630 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=13&session=W13-Tue-strength-hil l-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W1 3-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\nhttps ://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits. com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=13&session=W13-Tue-strength-hill-spri nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W13-Tue- strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&mi n_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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-01-13-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260701 SUMMARY:🟠 Medium Long Run + Hills · 2h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Vert: 1600m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+ Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=13&session=W13-Wed-hill s&session_type=hills&tier=strong-finish&workout=W13-Wed-hills&duration=150 &hill_preference=hilly&target_dist=16.0&min_dist=13&max_dist=19&target_ver t=1600&min_vert=1350&max_vert=1850\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=150&distance_km=16&vert_m=1600\nhttps://trailsplits.c om/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=13&session=W13-Wed-hills&session_type =hills&tier=strong-finish&workout=W13-Wed-hills&duration=150&hill_preferen ce=hilly&target_dist=16.0&min_dist=13&max_dist=19&target_vert=1600&min_ver t=1350&max_vert=1850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-02-13-Thu-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260702 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-03-13-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260703 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=13&session=W13-Fri-easy&session_type=easy&ti er=strong-finish&workout=W13-Fri-easy&duration=45&target_dist=5.5&min_dist =4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 45&distance_km=5.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by- utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=13&session=W13-Fri-easy&session_type= easy&tier=strong-finish&workout=W13-Fri-easy&duration=45&target_dist=5.5&m in_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-03-13-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260703 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-04-13-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260704 SUMMARY:🔵 Long Run (Part 1) · 3h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 3h 30m\n• Vert: 1800m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rock s+by+UTMB&distance=Ultra+Rocks+114K&week=13&session=W13-Sat-long&session_t ype=long&tier=strong-finish&workout=W13-Sat-long&duration=210&target_dist= 25.0&min_dist=23&max_dist=27&target_vert=1800&min_vert=1525&max_vert=2075\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=210&distance_k m=25&vert_m=1800\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-ut mb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=13&session=W13-Sat-long&session_type= long&tier=strong-finish&workout=W13-Sat-long&duration=210&target_dist=25.0 &min_dist=23&max_dist=27&target_vert=1800&min_vert=1525&max_vert=2075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-05-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260705 SUMMARY:🟢 Long Run (Part 2) / Hike · 2h 5m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1125m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucov ina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=13&session=W13-Sun- recovery&session_type=recovery&tier=strong-finish&workout=W13-Sun-recovery &duration=125&target_dist=12.5&min_dist=11&max_dist=15&target_vert=1000&mi n_vert=850&max_vert=1150\nhttps://trailsplits.com/tools/fuel-calculator?du ration_min=125&distance_km=12.5&vert_m=1125\nhttps://trailsplits.com/races /bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=13&session=W13-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W13-Sun-recovery&duration=125&targ et_dist=12.5&min_dist=11&max_dist=15&target_vert=1000&min_vert=850&max_ver t=1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-06-14-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260706 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-07-14-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260707 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovin a-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultr a+Rocks+114K&week=14&session=W14-Tue-easy&session_type=easy&tier=strong-fi nish&workout=W14-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist= 11\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=75&distance _km=9\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-ro cks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=14&session=W14-Tue-easy&session_type= easy&tier=strong-finish&workout=W14-Tue-easy&duration=75&target_dist=9.0&m in_dist=7&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-07-14-Tue-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260707 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Ro cks+by+UTMB&distance=Ultra+Rocks+114K&week=14&session=W14-Tue-strength-hil l-sprints&session_type=strength-hill-sprints&tier=strong-finish&workout=W1 4-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\nhttps ://trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits. com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=14&session=W14-Tue-strength-hill-spri nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W14-Tue- strength-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&mi n_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-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-08-14-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260708 SUMMARY:🟠 Medium Long Run + Hills · 2h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1600m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ru n&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+U ltra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=14&session=W14-Wed-hills &session_type=hills&tier=strong-finish&workout=W14-Wed-hills&duration=125& hill_preference=hilly&target_dist=13.0&min_dist=11&max_dist=15&target_vert =1560&min_vert=1325&max_vert=1800\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=125&distance_km=13&vert_m=1600\nhttps://trailsplits.co m/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=14&session=W14-Wed-hills&session_type =hills&tier=strong-finish&workout=W14-Wed-hills&duration=125&hill_preferen ce=hilly&target_dist=13.0&min_dist=11&max_dist=15&target_vert=1560&min_ver t=1325&max_vert=1800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-09-14-Thu-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260709 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-10-14-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260710 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=14&session=W14-Fri-easy&session_type=easy&ti er=strong-finish&workout=W14-Fri-easy&duration=55&target_dist=6.5&min_dist =5&max_dist=8\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 55&distance_km=6.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by- utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=14&session=W14-Fri-easy&session_type= easy&tier=strong-finish&workout=W14-Fri-easy&duration=55&target_dist=6.5&m in_dist=5&max_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-10-14-Fri-strength@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260710 SUMMARY:💪 Strength (optional) · 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\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/bucovina-ultra-ro cks-by-utmb-ultra-rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-11-14-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260711 SUMMARY:🔵 Long Run · 1h 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 50m\n• Vert: 1275m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rock s+by+UTMB&distance=Ultra+Rocks+114K&week=14&session=W14-Sat-long&session_t ype=long&tier=strong-finish&workout=W14-Sat-long&duration=110&target_dist= 13.0&min_dist=11&max_dist=15&target_vert=1040&min_vert=875&max_vert=1200\n https://trailsplits.com/tools/fuel-calculator?duration_min=110&distance_km =13&vert_m=1275\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utm b-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=14&session=W14-Sat-long&session_type= long&tier=strong-finish&workout=W14-Sat-long&duration=110&target_dist=13.0 &min_dist=11&max_dist=15&target_vert=1040&min_vert=875&max_vert=1200 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-12-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260712 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 1100m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Buco vina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=14&session=W14-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W14-Sun-recover y&duration=75&target_dist=7.5&min_dist=6&max_dist=9&target_vert=600&min_ve rt=500&max_vert=700\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=75&distance_km=7.5&vert_m=1100\nhttps://trailsplits.com/races/bucovi na-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=14&session=W14-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W14-Sun-recovery&duration=75&targe t_dist=7.5&min_dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-13-15-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260713 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-14-15-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260714 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovina-u ltra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+R ocks+114K&week=15&session=W15-Tue-easy&session_type=easy&tier=strong-finis h&workout=W15-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\n https://trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km= 6\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks- 114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=15&session=W15-Tue-easy&session_type= easy&tier=strong-finish&workout=W15-Tue-easy&duration=50&target_dist=6.0&m in_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-15-15-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260715 SUMMARY:🟠 Medium Long Run + Hills · 1h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 1150m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+ Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=15&session=W15-Wed-hill s&session_type=hills&tier=strong-finish&workout=W15-Wed-hills&duration=90& hill_preference=hilly&target_dist=9.5&min_dist=8&max_dist=11&target_vert=1 140&min_vert=950&max_vert=1325\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=90&distance_km=9.5&vert_m=1150\nhttps://trailsplits.com/r aces/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=15&session=W15-Wed-hills&session_type =hills&tier=strong-finish&workout=W15-Wed-hills&duration=90&hill_preferenc e=hilly&target_dist=9.5&min_dist=8&max_dist=11&target_vert=1140&min_vert=9 50&max_vert=1325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-16-15-Thu-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260716 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-17-15-Fri-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260717 SUMMARY:🟢 Easy Run · 40m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&d istance=Ultra+Rocks+114K&week=15&session=W15-Fri-easy&session_type=easy&ti er=strong-finish&workout=W15-Fri-easy&duration=40&target_dist=4.5&min_dist =3&max_dist=6\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 40&distance_km=4.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by- utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=15&session=W15-Fri-easy&session_type= easy&tier=strong-finish&workout=W15-Fri-easy&duration=40&target_dist=4.5&m in_dist=3&max_dist=6 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-18-15-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260718 SUMMARY:🔵 Long Run · 1h 20m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 20m\n• Vert: 900m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks +by+UTMB&distance=Ultra+Rocks+114K&week=15&session=W15-Sat-long&session_ty pe=long&tier=strong-finish&workout=W15-Sat-long&duration=80&target_dist=9. 5&min_dist=8&max_dist=11&target_vert=760&min_vert=625&max_vert=875\nhttps: //trailsplits.com/tools/fuel-calculator?duration_min=80&distance_km=9.5&ve rt_m=900\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra -rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=15&session=W15-Sat-long&session_type= long&tier=strong-finish&workout=W15-Sat-long&duration=80&target_dist=9.5&m in_dist=8&max_dist=11&target_vert=760&min_vert=625&max_vert=875 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-19-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260719 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 775m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina +Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=15&session=W15-Sun-rec overy&session_type=recovery&tier=strong-finish&workout=W15-Sun-recovery&du ration=55&target_dist=5.5&min_dist=4&max_dist=7&target_vert=440&min_vert=3 50&max_vert=525\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=55&distance_km=5.5&vert_m=775\nhttps://trailsplits.com/races/bucovina-ul tra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=15&session=W15-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W15-Sun-recovery&duration=55&targe t_dist=5.5&min_dist=4&max_dist=7&target_vert=440&min_vert=350&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-20-16-Mon-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260720 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-21-16-Tue-easy@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260721 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=bucovina-u ltra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+R ocks+114K&week=16&session=W16-Tue-easy&session_type=easy&tier=strong-finis h&workout=W16-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\n https://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km= 3.5\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rock s-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=16&session=W16-Tue-easy&session_type= easy&tier=strong-finish&workout=W16-Tue-easy&duration=30&target_dist=3.5&m in_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-22-16-Wed-hills@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260722 SUMMARY:🟠 Medium Long Run + Hills · 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 675m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_na me=Bucovina+Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=16&session= W16-Wed-hills&session_type=hills&tier=strong-finish&workout=W16-Wed-hills& duration=55&hill_preference=hilly&target_dist=6.0&min_dist=5&max_dist=7&ta rget_vert=675&min_vert=550&max_vert=800\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=55&distance_km=6&vert_m=675\nhttps://trailsplits .com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=16&session=W16-Wed-hills&session_type =hills&tier=strong-finish&workout=W16-Wed-hills&duration=55&hill_preferenc e=hilly&target_dist=6.0&min_dist=5&max_dist=7&target_vert=675&min_vert=550 &max_vert=800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-23-16-Thu-rest@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260723 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/bucovina-ultra-rocks-by-utmb-ultra-rocks-114k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-24-16-Fri-race-day@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260724 SUMMARY:🏁 Race Day: Bucovina Ultra Rocks by UTMB Ultra Rocks 114K DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra -rocks-114k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-25-16-Sat-long@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260725 SUMMARY:🔵 Long Run · 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 50m\n• Vert: 550m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=16&session=W16-Sat-long&session_type= long&tier=strong-finish&workout=W16-Sat-long&duration=50&target_dist=6.0&m in_dist=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6&vert_m=5 50\nhttps://trailsplits.com/races/bucovina-ultra-rocks-by-utmb-ultra-rocks -114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=16&session=W16-Sat-long&session_type= long&tier=strong-finish&workout=W16-Sat-long&duration=50&target_dist=6.0&m in_dist=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-bucovina-ultra-rocks-by-utmb-ultra-rocks-114k-2026-07-24-strong-f inish-strength-no-gym-2026-07-26-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T074330Z DTSTART;VALUE=DATE:20260726 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 450m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina +Ultra+Rocks+by+UTMB&distance=Ultra+Rocks+114K&week=16&session=W16-Sun-rec overy&session_type=recovery&tier=strong-finish&workout=W16-Sun-recovery&du ration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=2 00&max_vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3&vert_m=450\nhttps://trailsplits.com/races/bucovina-ultr a-rocks-by-utmb-ultra-rocks-114k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=bucovina-ultra-rocks-by-utmb&race_name=Bucovina+Ultra+Rocks+by +UTMB&distance=Ultra+Rocks+114K&week=16&session=W16-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W16-Sun-recovery&duration=30&targe t_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR