BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: Dragon's Back Race Day 4 (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-05-25-effort-legend@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260525 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/dragons-back-race-day-4/t raining-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-05-25-W1-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260525 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 30m\n• Vert: 825m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 15m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-01-W2-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260601 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 30m\n• Vert: 875m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 15m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-08-W3-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260608 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 30m\n• Vert: 925m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 15m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-15-W4-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260615 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 30m\n• Vert: 800m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 15m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-22-W5-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260622 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 6h 5m\n• Vert: 1025m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 35m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-29-W6-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260629 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 6h 25m\n• Vert: 1100m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 40m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-06-W7-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260706 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 6h 45m\n• Vert: 1175m\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/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-13-W8-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260713 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 5h 45m\n• Vert: 1000m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 25m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-20-W9-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260720 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 20m\n• Vert: 1300m\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/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-27-W10-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260727 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 40m\n• Vert: 1300m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h)\n• Sat: Long Run (1h 50m)\n\n👇 PLAN:\nhttp s://trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-03-W11-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260803 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 8h\n• Vert: 1475m\n\nKEY SESSIONS:\n• Wed: Me dium Long Run + Hills (1h 40m)\n• Sat: Long Run (Part 1) (3h 10m)\n\n👇 PL AN:\nhttps://trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-10-W12-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260810 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 7h 5m\n• Vert: 1250m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 30m)\n• Sat: Long Run (Part 1) (2h 30m)\n\n👇 PLAN:\nhttps://trailsplits.com/races/dragons-back-race-day-4/training-pla n TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-17-W13-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260817 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 8h 40m\n• Vert: 1600m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 50m)\n• Sat: Long Run (Part 1) (3h 30m)\n\n� � PLAN:\nhttps://trailsplits.com/races/dragons-back-race-day-4/training-pl an TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-24-W14-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260824 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 6h 5m\n• Vert: 1025m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 40m)\n• Sat: Long Run (1h 30m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-31-W15-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260831 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 4h 20m\n• Vert: 775m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 15m)\n• Sat: Long Run (1h 10m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-07-W16-overview@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260907 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 3h\n• Vert: 450m\n\nKEY SESSIONS:\n• Wed: Med ium Long Run + Hills (50m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps://tra ilsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-05-25-1-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260525 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-05-26-1-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260526 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?sport=trail_run&ref=training_plan&workout=W1-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/dragons-back-race-day-4/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-05-26-1-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z 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?sport=trail_run&ref=training_pla n&workout=W1-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-05-27-1-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260527 SUMMARY:🟠 Medium Long Run + Hills · 1h 15m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W1-Wed-hills&hill_preference=hilly&min_di st=6&max_dist=10&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=75&distance_km=8&vert_m=325\nhttps://trailspl its.com/races/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Wed-hills&hill_preference=hilly&min_dist=6&max_dist=10&min_vert=325 &max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-05-28-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260528 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/dragons-back-race-day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-05-29-1-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260529 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?sport=trail_run&ref=training_plan&workout=W1- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragons -back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-05-29-1-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-05-30-1-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260530 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W1-Sat-long&min_dist=11&max_dist=14&min_vert=225&max_vert=325\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=275\nhttps://trailsplits.com/races/dragons-back-race-day-4/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Sat-long&min_dist=11&max_dist=14&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-05-31-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260531 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 225m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W1-Sun-recovery&min_dist=4&max_dist=7&min_vert=175&max_ vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&di stance_km=5.5&vert_m=225\nhttps://trailsplits.com/races/dragons-back-race- day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Sun-recovery&min_dist=4&max_dist=7&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-01-2-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260601 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-02-2-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260602 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?sport=trail_run&ref=training_plan&workout=W2-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/dragons-back-race-day-4/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-02-2-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z 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?sport=trail_run&ref=training_pla n&workout=W2-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-03-2-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260603 SUMMARY:🟠 Medium Long Run + Hills · 1h 15m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 350m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W2-Wed-hills&hill_preference=hilly&min_di st=6&max_dist=10&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=75&distance_km=8&vert_m=350\nhttps://trailspl its.com/races/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Wed-hills&hill_preference=hilly&min_dist=6&max_dist=10&min_vert=325 &max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-04-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260604 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/dragons-back-race-day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-05-2-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260605 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?sport=trail_run&ref=training_plan&workout=W2- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragons -back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-05-2-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-06-2-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260606 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W2-Sat-long&min_dist=11&max_dist=14&min_vert=225&max_vert=325\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=275\nhttps://trailsplits.com/races/dragons-back-race-day-4/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Sat-long&min_dist=11&max_dist=14&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-07-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260607 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 250m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W2-Sun-recovery&min_dist=4&max_dist=7&min_vert=200&max_ vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&di stance_km=5.5&vert_m=250\nhttps://trailsplits.com/races/dragons-back-race- day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Sun-recovery&min_dist=4&max_dist=7&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-08-3-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260608 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-09-3-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260609 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?sport=trail_run&ref=training_plan&workout=W3-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/dragons-back-race-day-4/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-09-3-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z 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?sport=trail_run&ref=training_pla n&workout=W3-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-10-3-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260610 SUMMARY:🟠 Medium Long Run + Hills · 1h 15m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 375m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W3-Wed-hills&hill_preference=hilly&min_di st=6&max_dist=10&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=75&distance_km=8&vert_m=375\nhttps://trailspl its.com/races/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Wed-hills&hill_preference=hilly&min_dist=6&max_dist=10&min_vert=325 &max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-11-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260611 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/dragons-back-race-day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-12-3-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260612 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?sport=trail_run&ref=training_plan&workout=W3- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragons -back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-12-3-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-13-3-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260613 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 300m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W3-Sat-long&min_dist=11&max_dist=14&min_vert=250&max_vert=350\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=300\nhttps://trailsplits.com/races/dragons-back-race-day-4/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Sat-long&min_dist=11&max_dist=14&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-14-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260614 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 250m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W3-Sun-recovery&min_dist=4&max_dist=7&min_vert=200&max_ vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&di stance_km=5.5&vert_m=250\nhttps://trailsplits.com/races/dragons-back-race- day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Sun-recovery&min_dist=4&max_dist=7&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-15-4-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260615 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-16-4-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260616 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?sport=trail_run&ref=training_plan&workout=W4-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/dragons-back-race-day-4/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-16-4-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260616 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?sport=trail_run&ref=training_pla n&workout=W4-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-17-4-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260617 SUMMARY:🟠 Medium Long Run + Hills · 1h 15m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W4-Wed-hills&hill_preference=hilly&min_di st=6&max_dist=10&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=75&distance_km=8&vert_m=325\nhttps://trailspl its.com/races/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Wed-hills&hill_preference=hilly&min_dist=6&max_dist=10&min_vert=325 &max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-18-4-Thu-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260618 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-19-4-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z 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?sport=trail_run&ref=training_plan&workout=W4- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragons -back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-19-4-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260619 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-20-4-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260620 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W4-Sat-long&min_dist=11&max_dist=14&min_vert=200&max_vert=300\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=250\nhttps://trailsplits.com/races/dragons-back-race-day-4/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Sat-long&min_dist=11&max_dist=14&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-21-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260621 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 225m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W4-Sun-recovery&min_dist=4&max_dist=7&min_vert=175&max_ vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&di stance_km=5.5&vert_m=225\nhttps://trailsplits.com/races/dragons-back-race- day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Sun-recovery&min_dist=4&max_dist=7&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-22-5-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260622 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-23-5-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z 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?sport=trail_run&ref=training_plan&workout=W5-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/dragons-back-race-day-4/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-23-5-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260623 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?sport=trail_run&ref=training_pla n&workout=W5-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-24-5-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260624 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: 425m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W5-Wed-hills&hill_preference=hilly&min_di st=8&max_dist=12&min_vert=425&max_vert=575\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=95&distance_km=10&vert_m=425\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=12&min_vert=425 &max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-25-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260625 SUMMARY:🧘 Cross-train (optional) · 10m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/dragons-back-race-day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-26-5-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z 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?sport=trail_run&ref=training_plan&workout=W5- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragons -back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-26-5-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260626 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-27-5-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260627 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W5-Sat-long&min_dist=11&max_dist=14&min_vert=275&max_vert=375\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=325\nhttps://trailsplits.com/races/dragons-back-race-day-4/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Sat-long&min_dist=11&max_dist=14&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-28-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260628 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 275m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W5-Sun-recovery&min_dist=5&max_dist=7&min_vert=225&max_v ert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dis tance_km=6&vert_m=275\nhttps://trailsplits.com/races/dragons-back-race-day -4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Sun-recovery&min_dist=5&max_dist=7&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-29-6-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260629 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-30-6-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260630 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?sport=trail_run&ref=training_plan&workout=W6-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/dragons-back-race-day-4/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-06-30-6-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260630 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?sport=trail_run&ref=training_pla n&workout=W6-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-01-6-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260701 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: 450m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W6-Wed-hills&hill_preference=hilly&min_di st=8&max_dist=13&min_vert=425&max_vert=625\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=100&distance_km=10.5&vert_m=450\nhttps://trai lsplits.com/races/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=13&min_vert=425 &max_vert=625 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-02-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260702 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/dragons-back-race-day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-03-6-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z 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?sport=trail_run&ref=training_plan&workout=W6- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragons -back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-03-6-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260703 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-04-6-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260704 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 350m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W6-Sat-long&min_dist=11&max_dist=14&min_vert=275&max_vert=425\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=350\nhttps://trailsplits.com/races/dragons-back-race-day-4/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Sat-long&min_dist=11&max_dist=14&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-05-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260705 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 300m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W6-Sun-recovery&min_dist=5&max_dist=7&min_vert=250&max_v ert=350\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dis tance_km=6&vert_m=300\nhttps://trailsplits.com/races/dragons-back-race-day -4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Sun-recovery&min_dist=5&max_dist=7&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-06-7-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260706 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-07-7-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260707 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?sport=trail_run&ref=training_plan&workout=W7-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/dragons-back-race-day-4/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-07-7-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z 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?sport=trail_run&ref=training_pla n&workout=W7-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-08-7-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260708 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: 475m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W7-Wed-hills&hill_preference=hilly&min_di st=9&max_dist=13&min_vert=450&max_vert=650\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=105&distance_km=11&vert_m=475\nhttps://trails plits.com/races/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Wed-hills&hill_preference=hilly&min_dist=9&max_dist=13&min_vert=450 &max_vert=650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-09-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260709 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/dragons-back-race-day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-10-7-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260710 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?sport=trail_run&ref=training_plan&workout=W7- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragons -back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-10-7-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-11-7-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260711 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 375m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W7-Sat-long&min_dist=11&max_dist=14&min_vert=300&max_vert=450\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=375\nhttps://trailsplits.com/races/dragons-back-race-day-4/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Sat-long&min_dist=11&max_dist=14&min_vert=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-12-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260712 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: 325m\n• Effort: Easy (conversat ional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=t raining_plan&workout=W7-Sun-recovery&min_dist=5&max_dist=8&min_vert=275&ma x_vert=375\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=65& distance_km=6.5&vert_m=325\nhttps://trailsplits.com/races/dragons-back-rac e-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Sun-recovery&min_dist=5&max_dist=8&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-13-8-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260713 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-14-8-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z 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?sport=trail_run&ref=training_plan&workout=W8-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/dragons-back-race-day-4/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-14-8-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260714 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?sport=trail_run&ref=training_pla n&workout=W8-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-15-8-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260715 SUMMARY:🟠 Medium Long Run + Hills · 1h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 25m\n• Vert: 400m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W8-Wed-hills&hill_preference=hilly&min_di st=7&max_dist=11&min_vert=375&max_vert=525\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=85&distance_km=9&vert_m=400\nhttps://trailspl its.com/races/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Wed-hills&hill_preference=hilly&min_dist=7&max_dist=11&min_vert=375 &max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-16-8-Thu-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260716 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-17-8-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260717 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?sport=trail_run&ref=training_plan&workout=W8- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragons -back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-17-8-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260717 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-18-8-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260718 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W8-Sat-long&min_dist=11&max_dist=14&min_vert=275&max_vert=375\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=325\nhttps://trailsplits.com/races/dragons-back-race-day-4/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Sat-long&min_dist=11&max_dist=14&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-19-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260719 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 275m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W8-Sun-recovery&min_dist=5&max_dist=7&min_vert=225&max_v ert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dis tance_km=6&vert_m=275\nhttps://trailsplits.com/races/dragons-back-race-day -4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Sun-recovery&min_dist=5&max_dist=7&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-20-9-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260720 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-21-9-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260721 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?sport=trail_run&ref=training_plan&workout=W9-Tue-easy&min _dist=7&max_dist=10\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=70&distance_km=8.5\nhttps://trailsplits.com/races/dragons-back-race- day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Tue-easy&min_dist=7&max_dist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-21-9-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260721 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?sport=trail_run&ref=training_pla n&workout=W9-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-22-9-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260722 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: 525m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W9-Wed-hills&hill_preference=hilly&min_di st=10&max_dist=14&min_vert=500&max_vert=700\nhttps://trailsplits.com/tools /fuel-calculator?duration_min=115&distance_km=12&vert_m=525\nhttps://trail splits.com/races/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Wed-hills&hill_preference=hilly&min_dist=10&max_dist=14&min_vert=50 0&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-23-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260723 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/dragons-back-race-day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-24-9-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260724 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?sport=trail_run&ref=training_plan&workout=W9- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragons -back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-24-9-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260724 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-25-9-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260725 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 425m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W9-Sat-long&min_dist=11&max_dist=14&min_vert=350&max_vert=500\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=425\nhttps://trailsplits.com/races/dragons-back-race-day-4/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Sat-long&min_dist=11&max_dist=14&min_vert=350&max_vert=500 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-26-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260726 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: 350m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref= training_plan&workout=W9-Sun-recovery&min_dist=6&max_dist=8&min_vert=275&m ax_vert=425\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=70 &distance_km=7&vert_m=350\nhttps://trailsplits.com/races/dragons-back-race -day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Sun-recovery&min_dist=6&max_dist=8&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-27-10-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260727 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-28-10-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260728 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?sport=trail_run&ref=training_plan&workout=W10-Tue-easy&mi n_dist=7&max_dist=11\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=75&distance_km=9\nhttps://trailsplits.com/races/dragons-back-race-d ay-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Tue-easy&min_dist=7&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-28-10-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260728 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?sport=trail_run&ref=training_pla n&workout=W10-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day- 4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-29-10-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260729 SUMMARY:🟠 Medium Long Run + Hills · 2h 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\n• Vert: 525m\n• Effort: Moderate (steady)\n \n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_ plan&workout=W10-Wed-hills&hill_preference=hilly&min_dist=10&max_dist=15&m in_vert=525&max_vert=725\nhttps://trailsplits.com/tools/fuel-calculator?du ration_min=120&distance_km=12.5&vert_m=525\nhttps://trailsplits.com/races/ dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Wed-hills&hill_preference=hilly&min_dist=10&max_dist=15&min_vert=5 25&max_vert=725 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-30-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260730 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/dragons-back-race-day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-31-10-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260731 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?sport=trail_run&ref=training_plan&workout=W10 -Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragon s-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-07-31-10-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260731 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-01-10-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260801 SUMMARY:🔵 Long Run · 1h 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 50m\n• Vert: 425m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W10-Sat-long&min_dist=11&max_dist=15&min_vert=350&max_vert=500\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=110&distance_km=13 &vert_m=425\nhttps://trailsplits.com/races/dragons-back-race-day-4/trainin g-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Sat-long&min_dist=11&max_dist=15&min_vert=350&max_vert=500 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-02-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260802 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: 350m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref= training_plan&workout=W10-Sun-recovery&min_dist=6&max_dist=9&min_vert=275& max_vert=425\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=7 5&distance_km=7.5&vert_m=350\nhttps://trailsplits.com/races/dragons-back-r ace-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Sun-recovery&min_dist=6&max_dist=9&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-03-11-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260803 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-04-11-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260804 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?sport=trail_run&ref=training_plan&workout=W11-Tue-easy&min_d ist=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=50&distance_km=6\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-04-11-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260804 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?sport=trail_run&ref=training_pla n&workout=W11-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day- 4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-05-11-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260805 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: 550m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=train ing_plan&workout=W11-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=1 3&min_vert=450&max_vert=650\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=100&distance_km=10.5&vert_m=550\nhttps://trailsplits.com/rac es/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=13&min_vert=45 0&max_vert=650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-06-11-Thu-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260806 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-07-11-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260807 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?sport=trail_run&ref=training_plan&workout=W11 -Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragon s-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-07-11-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260807 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-08-11-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260808 SUMMARY:🔵 Long Run (Part 1) · 3h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 3h 10m\n• Vert: 475m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W11-Sat-long&min_dist=20&max_dist=25&min_vert=400&max_vert=550\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=190&distance_km=22 .5&vert_m=475\nhttps://trailsplits.com/races/dragons-back-race-day-4/train ing-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Sat-long&min_dist=20&max_dist=25&min_vert=400&max_vert=550 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-09-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260809 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 35m\n• Vert: 450m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref= training_plan&workout=W11-Sun-recovery&min_dist=8&max_dist=11&min_vert=375 &max_vert=525\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 95&distance_km=9.5&vert_m=450\nhttps://trailsplits.com/races/dragons-back- race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Sun-recovery&min_dist=8&max_dist=11&min_vert=375&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-10-12-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260810 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-11-12-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260811 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?sport=trail_run&ref=training_plan&workout=W12-Tue-easy&min_d ist=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=50&distance_km=6\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-11-12-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260811 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?sport=trail_run&ref=training_pla n&workout=W12-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day- 4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-12-12-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260812 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: 475m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=train ing_plan&workout=W12-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=1 1&min_vert=400&max_vert=550\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=90&distance_km=9.5&vert_m=475\nhttps://trailsplits.com/races /dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=11&min_vert=40 0&max_vert=550 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-13-12-Thu-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260813 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-14-12-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260814 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?sport=trail_run&ref=training_plan&workout=W12 -Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragon s-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-14-12-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260814 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-15-12-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260815 SUMMARY:🔵 Long Run (Part 1) · 2h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h 30m\n• Vert: 400m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W12-Sat-long&min_dist=16&max_dist=20&min_vert=325&max_vert=475\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=150&distance_km=18 &vert_m=400\nhttps://trailsplits.com/races/dragons-back-race-day-4/trainin g-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Sat-long&min_dist=16&max_dist=20&min_vert=325&max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-16-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260816 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 375m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref= training_plan&workout=W12-Sun-recovery&min_dist=7&max_dist=11&min_vert=300 &max_vert=450\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 90&distance_km=9&vert_m=375\nhttps://trailsplits.com/races/dragons-back-ra ce-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Sun-recovery&min_dist=7&max_dist=11&min_vert=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-17-13-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260817 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-18-13-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260818 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?sport=trail_run&ref=training_plan&workout=W13-Tue-easy&min_d ist=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=50&distance_km=6\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-18-13-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260818 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?sport=trail_run&ref=training_pla n&workout=W13-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day- 4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-19-13-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260819 SUMMARY:🟠 Medium Long Run + Hills · 1h 50m 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 50m\n• Vert: 600m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=train ing_plan&workout=W13-Wed-hills&hill_preference=hilly&min_dist=9&max_dist=1 4&min_vert=500&max_vert=700\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=110&distance_km=11.5&vert_m=600\nhttps://trailsplits.com/rac es/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Wed-hills&hill_preference=hilly&min_dist=9&max_dist=14&min_vert=50 0&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-20-13-Thu-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260820 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-21-13-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260821 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?sport=trail_run&ref=training_plan&workout=W13 -Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragon s-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-21-13-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260821 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-22-13-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260822 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: 525m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W13-Sat-long&min_dist=23&max_dist=27&min_vert=425&max_vert=625\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=210&distance_km=25 &vert_m=525\nhttps://trailsplits.com/races/dragons-back-race-day-4/trainin g-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Sat-long&min_dist=23&max_dist=27&min_vert=425&max_vert=625 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-23-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260823 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 45m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 45m\n• Vert: 475m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref= training_plan&workout=W13-Sun-recovery&min_dist=9&max_dist=12&min_vert=400 &max_vert=550\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 105&distance_km=10.5&vert_m=475\nhttps://trailsplits.com/races/dragons-bac k-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Sun-recovery&min_dist=9&max_dist=12&min_vert=400&max_vert=550 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-24-14-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260824 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-25-14-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260825 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?sport=trail_run&ref=training_plan&workout=W14-Tue-easy&mi n_dist=7&max_dist=10\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=70&distance_km=8.5\nhttps://trailsplits.com/races/dragons-back-race -day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Tue-easy&min_dist=7&max_dist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-25-14-Tue-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260825 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?sport=trail_run&ref=training_pla n&workout=W14-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/dragons-back-race-day- 4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-26-14-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260826 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: 425m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=train ing_plan&workout=W14-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=1 3&min_vert=425&max_vert=625\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=100&distance_km=10.5&vert_m=425\nhttps://trailsplits.com/rac es/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=13&min_vert=42 5&max_vert=625 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-27-14-Thu-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260827 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-28-14-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260828 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?sport=trail_run&ref=training_plan&workout=W14 -Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/dragon s-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-28-14-Fri-strength@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260828 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/dragons-back-race -day-4/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-29-14-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260829 SUMMARY:🔵 Long Run · 1h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 30m\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W14-Sat-long&min_dist=9&max_dist=12&min_vert=275&max_vert=375\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=90&distance_km=10.5 &vert_m=325\nhttps://trailsplits.com/races/dragons-back-race-day-4/trainin g-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Sat-long&min_dist=9&max_dist=12&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-30-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260830 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 275m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W14-Sun-recovery&min_dist=5&max_dist=7&min_vert=225&max_ vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&di stance_km=6&vert_m=275\nhttps://trailsplits.com/races/dragons-back-race-da y-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Sun-recovery&min_dist=5&max_dist=7&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-08-31-15-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260831 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-01-15-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260901 SUMMARY:🟢 Easy Run · 40m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W15-Tue-easy&min_d ist=3&max_dist=6\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=40&distance_km=4.5\nhttps://trailsplits.com/races/dragons-back-race-day -4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Tue-easy&min_dist=3&max_dist=6 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-02-15-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260902 SUMMARY:🟠 Medium Long Run + Hills · 1h 15m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 300m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W15-Wed-hills&hill_preference=hilly&min_d ist=6&max_dist=10&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools /fuel-calculator?duration_min=75&distance_km=8&vert_m=300\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Wed-hills&hill_preference=hilly&min_dist=6&max_dist=10&min_vert=32 5&max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-03-15-Thu-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260903 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-04-15-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260904 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W15 -Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/dragon s-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-05-15-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260905 SUMMARY:🔵 Long Run · 1h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 10m\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W15-Sat-long&min_dist=7&max_dist=10&min_vert=200&max_vert=300\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=70&distance_km=8.5& vert_m=250\nhttps://trailsplits.com/races/dragons-back-race-day-4/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Sat-long&min_dist=7&max_dist=10&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-06-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260906 SUMMARY:🟢 Recovery Run or Hike · 45m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 225m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W15-Sun-recovery&min_dist=3&max_dist=6&min_vert=175&max _vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&d istance_km=4.5&vert_m=225\nhttps://trailsplits.com/races/dragons-back-race -day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Sun-recovery&min_dist=3&max_dist=6&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-07-16-Mon-rest@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260907 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/dragons-back-race-day-4/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-08-16-Tue-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260908 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W16-Tue-easy&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/dragons-back-race-day-4 /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-09-16-Wed-hills@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260909 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 175m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W16-Wed-hills&hill_preference=hilly&min_dist =4&max_dist=7&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=50&distance_km=5.5&vert_m=175\nhttps://trailspli ts.com/races/dragons-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=225 &max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-10-16-Thu-race-day@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260910 SUMMARY:🏁 Race Day: Dragon's Back Race Day 4 DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/dragons-back-race-day-4/training-p lan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-11-16-Fri-easy@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260911 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W16 -Fri-easy&min_dist=2&max_dist=3\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=20&distance_km=2.5\nhttps://trailsplits.com/races/dragon s-back-race-day-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Fri-easy&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-12-16-Sat-long@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260912 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 150m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Sat-long&min_dist=5&max_dist=6&min_vert=125&max_vert=175\nhttps:// trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert _m=150\nhttps://trailsplits.com/races/dragons-back-race-day-4/training-pla n URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Sat-long&min_dist=5&max_dist=6&min_vert=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-dragons-back-race-day-4-2026-09-10-strong-finish-strength-no-gym- 2026-09-13-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T013030Z DTSTART;VALUE=DATE:20260913 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 125m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W16-Sun-recovery&min_dist=2&max_dist=4&min_vert=100&max _vert=150\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d istance_km=3&vert_m=125\nhttps://trailsplits.com/races/dragons-back-race-d ay-4/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Sun-recovery&min_dist=2&max_dist=4&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR