BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: Gauja Trail by UTMB 10K (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-13-effort-legend@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260413 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/gauja-trail-by-utmb-10k/t raining-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-13-W1-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260413 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 150m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-20-W2-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260420 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 150m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-27-W3-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260427 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 150m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-04-W4-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260504 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 125m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-11-W5-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260511 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 150m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-18-W6-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260518 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 150m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-25-W7-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260525 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 175m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (40m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-01-W8-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260601 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 150m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-08-W9-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260608 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h\n• Vert: 200m\n\nKEY SESSIONS:\n• Wed: Med ium Long Run + Hills (45m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps://tra ilsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-15-W10-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260615 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 5m\n• Vert: 200m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-22-W11-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260622 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 15m\n• Vert: 200m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (45m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-29-W12-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260629 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 175m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (55m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-06-W13-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260706 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 30m\n• Vert: 250m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h 5m)\n\n👇 PLAN:\nhttps ://trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-13-W14-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260713 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 25m\n• Vert: 150m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (40m)\n• Sat: Long Run (35m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-20-W15-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260720 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 1h 45m\n• Vert: 125m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (25m)\n• Sat: Long Run (30m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-27-W16-overview@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260727 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 1h 15m\n• Vert: 50m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (20m)\n• Sat: Long Run (25m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-13-1-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260413 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-14-1-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260414 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=1&session=W1-Tue -easy&session_type=easy&tier=strong-finish&workout=W1-Tue-easy&duration=30 &target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races /gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=1&session=W1-Tue-easy&session_type=easy&tier=strong-finish&workout=W 1-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-14-1-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260414 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=1&session=W1-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W1-Tue-strength-hill-sprints&durati on=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_v ert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-tr ail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=1&session=W1-Tue-strength-hill-sprints&session_type=strength-hill-sp rints&tier=strong-finish&workout=W1-Tue-strength-hill-sprints&duration=20& hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=24 0&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-15-1-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260415 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=1&session=W1-Wed-hills&session_type=hills&t ier=strong-finish&workout=W1-Wed-hills&duration=35&hill_preference=hilly&t arget_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_vert =225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distan ce_km=3.5&vert_m=50\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k /training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=1&session=W1-Wed-hills&session_type=hills&tier=strong-finish&workout =W1-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist=2 &max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-16-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260416 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/gauja-trail-by-utmb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-17-1-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260417 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=1 &session=W1-Fri-easy&session_type=easy&tier=strong-finish&workout=W1-Fri-e asy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailspl its.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=1&session=W1-Fri-easy&session_type=easy&tier=strong-finish&workout=W 1-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-17-1-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260417 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-18-1-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260418 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 50m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=1&session=W1-Sat-long&session_type=long&tier=strong-finish&workout=W1 -Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=11 0&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator? duration_min=45&distance_km=5.5&vert_m=50\nhttps://trailsplits.com/races/g auja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=1&session=W1-Sat-long&session_type=long&tier=strong-finish&workout=W 1-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-19-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260419 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=1&session=W1-Sun-recovery&session_type=recovery&tier=s trong-finish&workout=W1-Sun-recovery&duration=20&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits.c om/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=1&session=W1-Sun-recovery&session_type=recovery&tier=strong-finish&w orkout=W1-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-20-2-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260420 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-21-2-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260421 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=2&session=W2-Tue -easy&session_type=easy&tier=strong-finish&workout=W2-Tue-easy&duration=30 &target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races /gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=2&session=W2-Tue-easy&session_type=easy&tier=strong-finish&workout=W 2-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-21-2-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260421 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=2&session=W2-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W2-Tue-strength-hill-sprints&durati on=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_v ert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-tr ail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=2&session=W2-Tue-strength-hill-sprints&session_type=strength-hill-sp rints&tier=strong-finish&workout=W2-Tue-strength-hill-sprints&duration=20& hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=24 0&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-22-2-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260422 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=2&session=W2-Wed-hills&session_type=hills&t ier=strong-finish&workout=W2-Wed-hills&duration=35&hill_preference=hilly&t arget_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_vert =225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distan ce_km=3.5&vert_m=50\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k /training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=2&session=W2-Wed-hills&session_type=hills&tier=strong-finish&workout =W2-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist=2 &max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-23-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260423 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/gauja-trail-by-utmb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-24-2-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260424 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=2 &session=W2-Fri-easy&session_type=easy&tier=strong-finish&workout=W2-Fri-e asy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailspl its.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=2&session=W2-Fri-easy&session_type=easy&tier=strong-finish&workout=W 2-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-24-2-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260424 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-25-2-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260425 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 50m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=2&session=W2-Sat-long&session_type=long&tier=strong-finish&workout=W2 -Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=11 0&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator? duration_min=45&distance_km=5.5&vert_m=50\nhttps://trailsplits.com/races/g auja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=2&session=W2-Sat-long&session_type=long&tier=strong-finish&workout=W 2-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-26-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260426 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=2&session=W2-Sun-recovery&session_type=recovery&tier=s trong-finish&workout=W2-Sun-recovery&duration=20&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits.c om/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=2&session=W2-Sun-recovery&session_type=recovery&tier=strong-finish&w orkout=W2-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-27-3-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260427 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-28-3-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260428 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=3&session=W3-Tue -easy&session_type=easy&tier=strong-finish&workout=W3-Tue-easy&duration=30 &target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races /gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=3&session=W3-Tue-easy&session_type=easy&tier=strong-finish&workout=W 3-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-28-3-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260428 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=3&session=W3-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W3-Tue-strength-hill-sprints&durati on=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_v ert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-tr ail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=3&session=W3-Tue-strength-hill-sprints&session_type=strength-hill-sp rints&tier=strong-finish&workout=W3-Tue-strength-hill-sprints&duration=20& hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=24 0&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-29-3-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260429 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=3&session=W3-Wed-hills&session_type=hills&t ier=strong-finish&workout=W3-Wed-hills&duration=35&hill_preference=hilly&t arget_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_vert =225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distan ce_km=3.5&vert_m=50\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k /training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=3&session=W3-Wed-hills&session_type=hills&tier=strong-finish&workout =W3-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist=2 &max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-04-30-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260430 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/gauja-trail-by-utmb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-01-3-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260501 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=3 &session=W3-Fri-easy&session_type=easy&tier=strong-finish&workout=W3-Fri-e asy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailspl its.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=3&session=W3-Fri-easy&session_type=easy&tier=strong-finish&workout=W 3-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-01-3-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260501 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-02-3-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260502 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 50m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=3&session=W3-Sat-long&session_type=long&tier=strong-finish&workout=W3 -Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=11 0&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator? duration_min=45&distance_km=5.5&vert_m=50\nhttps://trailsplits.com/races/g auja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=3&session=W3-Sat-long&session_type=long&tier=strong-finish&workout=W 3-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-03-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260503 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=3&session=W3-Sun-recovery&session_type=recovery&tier=s trong-finish&workout=W3-Sun-recovery&duration=20&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits.c om/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=3&session=W3-Sun-recovery&session_type=recovery&tier=strong-finish&w orkout=W3-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-04-4-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260504 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-05-4-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260505 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=4&session=W4-Tue -easy&session_type=easy&tier=strong-finish&workout=W4-Tue-easy&duration=30 &target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races /gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=4&session=W4-Tue-easy&session_type=easy&tier=strong-finish&workout=W 4-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-05-4-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260505 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=4&session=W4-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W4-Tue-strength-hill-sprints&durati on=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_v ert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-tr ail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=4&session=W4-Tue-strength-hill-sprints&session_type=strength-hill-sp rints&tier=strong-finish&workout=W4-Tue-strength-hill-sprints&duration=20& hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=24 0&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-06-4-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260506 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=4&session=W4-Wed-hills&session_type=hills&t ier=strong-finish&workout=W4-Wed-hills&duration=35&hill_preference=hilly&t arget_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_vert =225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distan ce_km=3.5&vert_m=50\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k /training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=4&session=W4-Wed-hills&session_type=hills&tier=strong-finish&workout =W4-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist=2 &max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-07-4-Thu-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260507 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-08-4-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260508 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=4 &session=W4-Fri-easy&session_type=easy&tier=strong-finish&workout=W4-Fri-e asy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailspl its.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=4&session=W4-Fri-easy&session_type=easy&tier=strong-finish&workout=W 4-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-08-4-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260508 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-09-4-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260509 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 25m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=4&session=W4-Sat-long&session_type=long&tier=strong-finish&workout=W4 -Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=11 0&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator? duration_min=45&distance_km=5.5&vert_m=25\nhttps://trailsplits.com/races/g auja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=4&session=W4-Sat-long&session_type=long&tier=strong-finish&workout=W 4-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-10-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260510 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=4&session=W4-Sun-recovery&session_type=recovery&tier=s trong-finish&workout=W4-Sun-recovery&duration=20&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits.c om/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=4&session=W4-Sun-recovery&session_type=recovery&tier=strong-finish&w orkout=W4-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-11-5-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260511 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-12-5-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260512 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=5&session=W5-Tue -easy&session_type=easy&tier=strong-finish&workout=W5-Tue-easy&duration=30 &target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races /gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=5&session=W5-Tue-easy&session_type=easy&tier=strong-finish&workout=W 5-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-12-5-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260512 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=5&session=W5-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W5-Tue-strength-hill-sprints&durati on=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_v ert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-tr ail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=5&session=W5-Tue-strength-hill-sprints&session_type=strength-hill-sp rints&tier=strong-finish&workout=W5-Tue-strength-hill-sprints&duration=20& hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=24 0&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-13-5-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260513 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=5&session=W5-Wed-hills&session_type=hills&t ier=strong-finish&workout=W5-Wed-hills&duration=35&hill_preference=hilly&t arget_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_vert =225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distan ce_km=3.5&vert_m=50\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k /training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=5&session=W5-Wed-hills&session_type=hills&tier=strong-finish&workout =W5-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist=2 &max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-14-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260514 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/gauja-trail-by-utmb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-15-5-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260515 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=5 &session=W5-Fri-easy&session_type=easy&tier=strong-finish&workout=W5-Fri-e asy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailspl its.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=5&session=W5-Fri-easy&session_type=easy&tier=strong-finish&workout=W 5-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-15-5-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260515 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-16-5-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260516 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 50m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=5&session=W5-Sat-long&session_type=long&tier=strong-finish&workout=W5 -Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=11 0&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator? duration_min=45&distance_km=5.5&vert_m=50\nhttps://trailsplits.com/races/g auja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=5&session=W5-Sat-long&session_type=long&tier=strong-finish&workout=W 5-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-17-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260517 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=5&session=W5-Sun-recovery&session_type=recovery&tier=s trong-finish&workout=W5-Sun-recovery&duration=20&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits.c om/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=5&session=W5-Sun-recovery&session_type=recovery&tier=strong-finish&w orkout=W5-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-18-6-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260518 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-19-6-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260519 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=6&session=W6-Tue -easy&session_type=easy&tier=strong-finish&workout=W6-Tue-easy&duration=30 &target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races /gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=6&session=W6-Tue-easy&session_type=easy&tier=strong-finish&workout=W 6-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-19-6-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260519 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=6&session=W6-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W6-Tue-strength-hill-sprints&durati on=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_v ert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-tr ail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=6&session=W6-Tue-strength-hill-sprints&session_type=strength-hill-sp rints&tier=strong-finish&workout=W6-Tue-strength-hill-sprints&duration=20& hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=24 0&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-20-6-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260520 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=6&session=W6-Wed-hills&session_type=hills&t ier=strong-finish&workout=W6-Wed-hills&duration=35&hill_preference=hilly&t arget_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_vert =225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distan ce_km=3.5&vert_m=50\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k /training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=6&session=W6-Wed-hills&session_type=hills&tier=strong-finish&workout =W6-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist=2 &max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-21-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260521 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/gauja-trail-by-utmb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-22-6-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260522 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=6 &session=W6-Fri-easy&session_type=easy&tier=strong-finish&workout=W6-Fri-e asy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailspl its.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=6&session=W6-Fri-easy&session_type=easy&tier=strong-finish&workout=W 6-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-22-6-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260522 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-23-6-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260523 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 50m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=6&session=W6-Sat-long&session_type=long&tier=strong-finish&workout=W6 -Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=11 0&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator? duration_min=45&distance_km=5.5&vert_m=50\nhttps://trailsplits.com/races/g auja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=6&session=W6-Sat-long&session_type=long&tier=strong-finish&workout=W 6-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-24-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260524 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=6&session=W6-Sun-recovery&session_type=recovery&tier=s trong-finish&workout=W6-Sun-recovery&duration=20&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits.c om/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=6&session=W6-Sun-recovery&session_type=recovery&tier=strong-finish&w orkout=W6-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-25-7-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260525 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-26-7-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260526 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=7&session=W7-Tue -easy&session_type=easy&tier=strong-finish&workout=W7-Tue-easy&duration=30 &target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races /gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=7&session=W7-Tue-easy&session_type=easy&tier=strong-finish&workout=W 7-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-26-7-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260526 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=7&session=W7-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W7-Tue-strength-hill-sprints&durati on=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_v ert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-tr ail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=7&session=W7-Tue-strength-hill-sprints&session_type=strength-hill-sp rints&tier=strong-finish&workout=W7-Tue-strength-hill-sprints&duration=20& hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=24 0&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-27-7-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260527 SUMMARY:🟠 Medium Long Run + Hills · 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 75m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=7&session=W7-Wed-hills&session_type=hills&t ier=strong-finish&workout=W7-Wed-hills&duration=40&hill_preference=hilly&t arget_dist=4.0&min_dist=3&max_dist=5&target_vert=200&min_vert=150&max_vert =250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&distan ce_km=4&vert_m=75\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k/t raining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=7&session=W7-Wed-hills&session_type=hills&tier=strong-finish&workout =W7-Wed-hills&duration=40&hill_preference=hilly&target_dist=4.0&min_dist=3 &max_dist=5&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-28-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073436Z 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/gauja-trail-by-utmb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-29-7-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260529 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=7 &session=W7-Fri-easy&session_type=easy&tier=strong-finish&workout=W7-Fri-e asy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailspl its.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=7&session=W7-Fri-easy&session_type=easy&tier=strong-finish&workout=W 7-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-29-7-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z 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/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-30-7-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260530 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 50m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=7&session=W7-Sat-long&session_type=long&tier=strong-finish&workout=W7 -Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=11 0&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator? duration_min=45&distance_km=5.5&vert_m=50\nhttps://trailsplits.com/races/g auja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=7&session=W7-Sat-long&session_type=long&tier=strong-finish&workout=W 7-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-05-31-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260531 SUMMARY:🟢 Recovery Run or Hike · 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=7&session=W7-Sun-recovery&session_type=recovery&tier=s trong-finish&workout=W7-Sun-recovery&duration=25&target_dist=2.5&min_dist= 2&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits.c om/tools/fuel-calculator?duration_min=25&distance_km=2.5&vert_m=50\nhttps: //trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=7&session=W7-Sun-recovery&session_type=recovery&tier=strong-finish&w orkout=W7-Sun-recovery&duration=25&target_dist=2.5&min_dist=2&max_dist=3&t arget_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-01-8-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260601 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-02-8-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260602 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=8&session=W8-Tue -easy&session_type=easy&tier=strong-finish&workout=W8-Tue-easy&duration=30 &target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races /gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=8&session=W8-Tue-easy&session_type=easy&tier=strong-finish&workout=W 8-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-02-8-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260602 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=8&session=W8-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W8-Tue-strength-hill-sprints&durati on=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_v ert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-tr ail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=8&session=W8-Tue-strength-hill-sprints&session_type=strength-hill-sp rints&tier=strong-finish&workout=W8-Tue-strength-hill-sprints&duration=20& hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=24 0&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-03-8-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260603 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=8&session=W8-Wed-hills&session_type=hills&t ier=strong-finish&workout=W8-Wed-hills&duration=35&hill_preference=hilly&t arget_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_vert =225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&distan ce_km=3.5&vert_m=50\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k /training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=8&session=W8-Wed-hills&session_type=hills&tier=strong-finish&workout =W8-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist=2 &max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-04-8-Thu-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260604 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-05-8-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260605 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=8 &session=W8-Fri-easy&session_type=easy&tier=strong-finish&workout=W8-Fri-e asy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailspl its.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=8&session=W8-Fri-easy&session_type=easy&tier=strong-finish&workout=W 8-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-05-8-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z 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/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-06-8-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260606 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 50m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=8&session=W8-Sat-long&session_type=long&tier=strong-finish&workout=W8 -Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=11 0&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator? duration_min=45&distance_km=5.5&vert_m=50\nhttps://trailsplits.com/races/g auja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=8&session=W8-Sat-long&session_type=long&tier=strong-finish&workout=W 8-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-07-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260607 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=8&session=W8-Sun-recovery&session_type=recovery&tier=s trong-finish&workout=W8-Sun-recovery&duration=20&target_dist=2.0&min_dist= 1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits.c om/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=8&session=W8-Sun-recovery&session_type=recovery&tier=strong-finish&w orkout=W8-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-08-9-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260608 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-09-9-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260609 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=9&session=W9-Tue -easy&session_type=easy&tier=strong-finish&workout=W9-Tue-easy&duration=30 &target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races /gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=9&session=W9-Tue-easy&session_type=easy&tier=strong-finish&workout=W 9-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-09-9-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260609 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=9&session=W9-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W9-Tue-strength-hill-sprints&durati on=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_v ert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-tr ail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=9&session=W9-Tue-strength-hill-sprints&session_type=strength-hill-sp rints&tier=strong-finish&workout=W9-Tue-strength-hill-sprints&duration=20& hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=24 0&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-10-9-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260610 SUMMARY:🟠 Medium Long Run + Hills · 45m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 75m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=9&session=W9-Wed-hills&session_type=hills&t ier=strong-finish&workout=W9-Wed-hills&duration=45&hill_preference=hilly&t arget_dist=4.5&min_dist=3&max_dist=6&target_vert=225&min_vert=175&max_vert =275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distan ce_km=4.5&vert_m=75\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k /training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=9&session=W9-Wed-hills&session_type=hills&tier=strong-finish&workout =W9-Wed-hills&duration=45&hill_preference=hilly&target_dist=4.5&min_dist=3 &max_dist=6&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-11-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260611 SUMMARY:🧘 Cross-train (optional) · 5m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 5m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-12-9-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260612 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=9 &session=W9-Fri-easy&session_type=easy&tier=strong-finish&workout=W9-Fri-e asy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailspl its.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=9&session=W9-Fri-easy&session_type=easy&tier=strong-finish&workout=W 9-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-12-9-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z 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/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-13-9-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260613 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 75m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=9&session=W9-Sat-long&session_type=long&tier=strong-finish&workout=W9 -Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=11 0&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator? duration_min=45&distance_km=5.5&vert_m=75\nhttps://trailsplits.com/races/g auja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=9&session=W9-Sat-long&session_type=long&tier=strong-finish&workout=W 9-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-14-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260614 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=9&session=W9-Sun-recovery&session_type=recovery&tier=s trong-finish&workout=W9-Sun-recovery&duration=30&target_dist=3.0&min_dist= 2&max_dist=4&target_vert=60&min_vert=50&max_vert=75\nhttps://trailsplits.c om/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=50\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=9&session=W9-Sun-recovery&session_type=recovery&tier=strong-finish&w orkout=W9-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&t arget_vert=60&min_vert=50&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-15-10-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260615 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-16-10-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260616 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=10&session=W10-T ue-easy&session_type=easy&tier=strong-finish&workout=W10-Tue-easy&duration =30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/ra ces/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=10&session=W10-Tue-easy&session_type=easy&tier=strong-finish&workout =W10-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-16-10-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z 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/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=10&session=W10-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W10-Tue-strength-hill-sprints&dur ation=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targe t_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for -trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-1 0k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=10&session=W10-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W10-Tue-strength-hill-sprints&duration= 20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert =240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-17-10-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260617 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: 75m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=10&session=W10-Wed-hills&session_type=hills &tier=strong-finish&workout=W10-Wed-hills&duration=50&hill_preference=hill y&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max_v ert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&dis tance_km=5.5&vert_m=75\nhttps://trailsplits.com/races/gauja-trail-by-utmb- 10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=10&session=W10-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W10-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_dis t=4&max_dist=7&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-18-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260618 SUMMARY:🧘 Cross-train (optional) · 5m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 5m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:// trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-19-10-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260619 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=1 0&session=W10-Fri-easy&session_type=easy&tier=strong-finish&workout=W10-Fr i-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trail splits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=10&session=W10-Fri-easy&session_type=easy&tier=strong-finish&workout =W10-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-19-10-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z 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/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-20-10-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260620 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 75m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=10&session=W10-Sat-long&session_type=long&tier=strong-finish&workout= W10-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert =110&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculat or?duration_min=45&distance_km=5.5&vert_m=75\nhttps://trailsplits.com/race s/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=10&session=W10-Sat-long&session_type=long&tier=strong-finish&workout =W10-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_ver t=110&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-21-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260621 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=10&session=W10-Sun-recovery&session_type=recovery&tier =strong-finish&workout=W10-Sun-recovery&duration=30&target_dist=3.0&min_di st=2&max_dist=4&target_vert=60&min_vert=50&max_vert=75\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=50\nhttps ://trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=10&session=W10-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W10-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist= 4&target_vert=60&min_vert=50&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-22-11-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260622 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-23-11-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260623 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=11&session=W11-T ue-easy&session_type=easy&tier=strong-finish&workout=W11-Tue-easy&duration =30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/ra ces/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=11&session=W11-Tue-easy&session_type=easy&tier=strong-finish&workout =W11-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-23-11-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260623 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=11&session=W11-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W11-Tue-strength-hill-sprints&dur ation=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targe t_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for -trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-1 0k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=11&session=W11-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W11-Tue-strength-hill-sprints&duration= 20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert =240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-24-11-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260624 SUMMARY:🟠 Medium Long Run + Hills · 45m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 75m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=11&session=W11-Wed-hills&session_type=hills &tier=strong-finish&workout=W11-Wed-hills&duration=45&hill_preference=hill y&target_dist=4.5&min_dist=3&max_dist=6&target_vert=225&min_vert=175&max_v ert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&dis tance_km=4.5&vert_m=75\nhttps://trailsplits.com/races/gauja-trail-by-utmb- 10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=11&session=W11-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W11-Wed-hills&duration=45&hill_preference=hilly&target_dist=4.5&min_dis t=3&max_dist=6&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-25-11-Thu-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260625 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-26-11-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260626 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=1 1&session=W11-Fri-easy&session_type=easy&tier=strong-finish&workout=W11-Fr i-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trail splits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=11&session=W11-Fri-easy&session_type=easy&tier=strong-finish&workout =W11-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-26-11-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260626 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-27-11-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260627 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 75m\n• Effort: Moderate (steady)\n\n👇 LINKS: \nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_ plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&w eek=11&session=W11-Sat-long&session_type=long&tier=strong-finish&workout=W 11-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_vert= 140&min_vert=100&max_vert=175\nhttps://trailsplits.com/tools/fuel-calculat or?duration_min=60&distance_km=7&vert_m=75\nhttps://trailsplits.com/races/ gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=11&session=W11-Sat-long&session_type=long&tier=strong-finish&workout =W11-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ver t=140&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-28-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260628 SUMMARY:🟢 Recovery Run or Hike · 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=11&session=W11-Sun-recovery&session_type=recovery&tier =strong-finish&workout=W11-Sun-recovery&duration=35&target_dist=3.5&min_di st=3&max_dist=4&target_vert=70&min_vert=50&max_vert=100\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=35&distance_km=3.5&vert_m=50\nht tps://trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=11&session=W11-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W11-Sun-recovery&duration=35&target_dist=3.5&min_dist=3&max_dist= 4&target_vert=70&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-29-12-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260629 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-30-12-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260630 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=12&session=W12-T ue-easy&session_type=easy&tier=strong-finish&workout=W12-Tue-easy&duration =30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/ra ces/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=12&session=W12-Tue-easy&session_type=easy&tier=strong-finish&workout =W12-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-06-30-12-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260630 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=12&session=W12-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W12-Tue-strength-hill-sprints&dur ation=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targe t_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for -trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-1 0k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=12&session=W12-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W12-Tue-strength-hill-sprints&duration= 20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert =240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-01-12-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260701 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 75m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=12&session=W12-Wed-hills&session_type=hills &tier=strong-finish&workout=W12-Wed-hills&duration=35&hill_preference=hill y&target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_v ert=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dis tance_km=3.5&vert_m=75\nhttps://trailsplits.com/races/gauja-trail-by-utmb- 10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=12&session=W12-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W12-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dis t=2&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-02-12-Thu-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260702 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-03-12-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260703 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=1 2&session=W12-Fri-easy&session_type=easy&tier=strong-finish&workout=W12-Fr i-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trail splits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=12&session=W12-Fri-easy&session_type=easy&tier=strong-finish&workout =W12-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-03-12-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260703 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-04-12-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260704 SUMMARY:🔵 Long Run · 55m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 55m\n• Vert: 50m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=12&session=W12-Sat-long&session_type=long&tier=strong-finish&workout= W12-Sat-long&duration=55&target_dist=6.5&min_dist=5&max_dist=8&target_vert =130&min_vert=100&max_vert=150\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=55&distance_km=6.5&vert_m=50\nhttps://trailsplits.com/rac es/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=12&session=W12-Sat-long&session_type=long&tier=strong-finish&workout =W12-Sat-long&duration=55&target_dist=6.5&min_dist=5&max_dist=8&target_ver t=130&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-05-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260705 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=12&session=W12-Sun-recovery&session_type=recovery&tier =strong-finish&workout=W12-Sun-recovery&duration=20&target_dist=2.0&min_di st=1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps ://trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=12&session=W12-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W12-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist= 3&target_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-06-13-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260706 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-07-13-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260707 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=13&session=W13-T ue-easy&session_type=easy&tier=strong-finish&workout=W13-Tue-easy&duration =30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/ra ces/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=13&session=W13-Tue-easy&session_type=easy&tier=strong-finish&workout =W13-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-07-13-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260707 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=13&session=W13-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W13-Tue-strength-hill-sprints&dur ation=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targe t_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for -trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-1 0k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=13&session=W13-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W13-Tue-strength-hill-sprints&duration= 20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert =240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-08-13-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260708 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: 100m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+ Trail+by+UTMB&distance=10K&week=13&session=W13-Wed-hills&session_type=hill s&tier=strong-finish&workout=W13-Wed-hills&duration=50&hill_preference=hil ly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max_ vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&di stance_km=5.5&vert_m=100\nhttps://trailsplits.com/races/gauja-trail-by-utm b-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=13&session=W13-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W13-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_dis t=4&max_dist=7&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-09-13-Thu-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260709 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-10-13-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260710 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=1 3&session=W13-Fri-easy&session_type=easy&tier=strong-finish&workout=W13-Fr i-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trail splits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=13&session=W13-Fri-easy&session_type=easy&tier=strong-finish&workout =W13-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-10-13-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260710 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/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-11-13-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260711 SUMMARY:🔵 Long Run · 1h 5m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 5m\n• Vert: 75m\n• Effort: Moderate (steady)\n\n👇 LIN KS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=traini ng_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10 K&week=13&session=W13-Sat-long&session_type=long&tier=strong-finish&workou t=W13-Sat-long&duration=65&target_dist=7.5&min_dist=6&max_dist=9&target_ve rt=150&min_vert=125&max_vert=175\nhttps://trailsplits.com/tools/fuel-calcu lator?duration_min=65&distance_km=7.5&vert_m=75\nhttps://trailsplits.com/r aces/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=13&session=W13-Sat-long&session_type=long&tier=strong-finish&workout =W13-Sat-long&duration=65&target_dist=7.5&min_dist=6&max_dist=9&target_ver t=150&min_vert=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-12-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260712 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=13&session=W13-Sun-recovery&session_type=recovery&tier =strong-finish&workout=W13-Sun-recovery&duration=40&target_dist=4.0&min_di st=3&max_dist=5&target_vert=80&min_vert=50&max_vert=100\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=40&distance_km=4&vert_m=75\nhttp s://trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=13&session=W13-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W13-Sun-recovery&duration=40&target_dist=4.0&min_dist=3&max_dist= 5&target_vert=80&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-13-14-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260713 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-14-14-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260714 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=14&session=W14-T ue-easy&session_type=easy&tier=strong-finish&workout=W14-Tue-easy&duration =25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=25&distance_km=3\nhttps://trailsplits.com/race s/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=14&session=W14-Tue-easy&session_type=easy&tier=strong-finish&workout =W14-Tue-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-14-14-Tue-strength@trailsplits.com DTSTAMP:20260606T073436Z 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/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distan ce=10K&week=14&session=W14-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W14-Tue-strength-hill-sprints&dur ation=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targe t_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for -trail-runners#no-gym\nhttps://trailsplits.com/races/gauja-trail-by-utmb-1 0k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=14&session=W14-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W14-Tue-strength-hill-sprints&duration= 20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert =240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-15-14-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260715 SUMMARY:🟠 Medium Long Run + Hills · 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=14&session=W14-Wed-hills&session_type=hills &tier=strong-finish&workout=W14-Wed-hills&duration=40&hill_preference=hill y&target_dist=4.0&min_dist=3&max_dist=5&target_vert=200&min_vert=150&max_v ert=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&dis tance_km=4&vert_m=50\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10 k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=14&session=W14-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W14-Wed-hills&duration=40&hill_preference=hilly&target_dist=4.0&min_dis t=3&max_dist=5&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-16-14-Thu-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260716 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-17-14-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260717 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/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=1 4&session=W14-Fri-easy&session_type=easy&tier=strong-finish&workout=W14-Fr i-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=20&distance_km=2.5\nhttps://tra ilsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=14&session=W14-Fri-easy&session_type=easy&tier=strong-finish&workout =W14-Fri-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-17-14-Fri-strength@trailsplits.com DTSTAMP:20260606T073436Z 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/gauja-trail-by-ut mb-10k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-18-14-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260718 SUMMARY:🔵 Long Run · 35m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 35m\n• Vert: 50m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=14&session=W14-Sat-long&session_type=long&tier=strong-finish&workout= W14-Sat-long&duration=35&target_dist=4.0&min_dist=3&max_dist=5&target_vert =80&min_vert=50&max_vert=100\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=35&distance_km=4&vert_m=50\nhttps://trailsplits.com/races/g auja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=14&session=W14-Sat-long&session_type=long&tier=strong-finish&workout =W14-Sat-long&duration=35&target_dist=4.0&min_dist=3&max_dist=5&target_ver t=80&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-19-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260719 SUMMARY:🟢 Recovery Run or Hike · 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=14&session=W14-Sun-recovery&session_type=recovery&tier =strong-finish&workout=W14-Sun-recovery&duration=25&target_dist=2.5&min_di st=2&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=25&distance_km=2.5&vert_m=50\nhtt ps://trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=14&session=W14-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W14-Sun-recovery&duration=25&target_dist=2.5&min_dist=2&max_dist= 3&target_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-20-15-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260720 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-21-15-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260721 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=15&session=W15-T ue-easy&session_type=easy&tier=strong-finish&workout=W15-Tue-easy&duration =20&target_dist=2.5&min_dist=2&max_dist=3\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=20&distance_km=2.5\nhttps://trailsplits.com/ra ces/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=15&session=W15-Tue-easy&session_type=easy&tier=strong-finish&workout =W15-Tue-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-22-15-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260722 SUMMARY:🟠 Medium Long Run + Hills · 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=15&session=W15-Wed-hills&session_type=hills &tier=strong-finish&workout=W15-Wed-hills&duration=25&hill_preference=hill y&target_dist=2.5&min_dist=2&max_dist=3&target_vert=125&min_vert=100&max_v ert=150\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=25&dis tance_km=2.5&vert_m=50\nhttps://trailsplits.com/races/gauja-trail-by-utmb- 10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=15&session=W15-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W15-Wed-hills&duration=25&hill_preference=hilly&target_dist=2.5&min_dis t=2&max_dist=3&target_vert=125&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-23-15-Thu-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260723 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-24-15-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260724 SUMMARY:🟢 Easy Run · 15m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=1 5&session=W15-Fri-easy&session_type=easy&tier=strong-finish&workout=W15-Fr i-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=15&distance_km=2\nhttps://trail splits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=15&session=W15-Fri-easy&session_type=easy&tier=strong-finish&workout =W15-Fri-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-25-15-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260725 SUMMARY:🔵 Long Run · 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 30m\n• Vert: 25m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=15&session=W15-Sat-long&session_type=long&tier=strong-finish&workout= W15-Sat-long&duration=30&target_dist=3.5&min_dist=3&max_dist=4&target_vert =70&min_vert=50&max_vert=100\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=30&distance_km=3.5&vert_m=25\nhttps://trailsplits.com/races /gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=15&session=W15-Sat-long&session_type=long&tier=strong-finish&workout =W15-Sat-long&duration=30&target_dist=3.5&min_dist=3&max_dist=4&target_ver t=70&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-26-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260726 SUMMARY:🟢 Recovery Run or Hike · 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 15m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTM B&distance=10K&week=15&session=W15-Sun-recovery&session_type=recovery&tier =strong-finish&workout=W15-Sun-recovery&duration=15&target_dist=2.0&min_di st=1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=15&distance_km=2&vert_m=50\nhttps ://trailsplits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=15&session=W15-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W15-Sun-recovery&duration=15&target_dist=2.0&min_dist=1&max_dist= 3&target_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-27-16-Mon-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260727 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-28-16-Tue-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260728 SUMMARY:🟢 Easy Run · 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=gauja-trai l-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=16&session=W16-T ue-easy&session_type=easy&tier=strong-finish&workout=W16-Tue-easy&duration =15&target_dist=2.0&min_dist=1&max_dist=3\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=15&distance_km=2\nhttps://trailsplits.com/race s/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=16&session=W16-Tue-easy&session_type=easy&tier=strong-finish&workout =W16-Tue-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-29-16-Wed-hills@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260729 SUMMARY:🟠 Medium Long Run + Hills · 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=gauja-trail-by-utmb&race_name=Gauja+T rail+by+UTMB&distance=10K&week=16&session=W16-Wed-hills&session_type=hills &tier=strong-finish&workout=W16-Wed-hills&duration=20&hill_preference=hill y&target_dist=2.0&min_dist=1&max_dist=3&target_vert=100&min_vert=75&max_ve rt=125\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&dist ance_km=2&vert_m=25\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k /training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=16&session=W16-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W16-Wed-hills&duration=20&hill_preference=hilly&target_dist=2.0&min_dis t=1&max_dist=3&target_vert=100&min_vert=75&max_vert=125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-30-16-Thu-rest@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260730 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/gauja-trail-by-utmb-10k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-07-31-16-Fri-easy@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260731 SUMMARY:🟢 Easy Run · 15m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K&week=1 6&session=W16-Fri-easy&session_type=easy&tier=strong-finish&workout=W16-Fr i-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=15&distance_km=2\nhttps://trail splits.com/races/gauja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=16&session=W16-Fri-easy&session_type=easy&tier=strong-finish&workout =W16-Fri-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-08-01-16-Sat-long@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260801 SUMMARY:🔵 Long Run · 25m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 25m\n• Vert: 25m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K& week=16&session=W16-Sat-long&session_type=long&tier=strong-finish&workout= W16-Sat-long&duration=25&target_dist=3.0&min_dist=2&max_dist=4&target_vert =60&min_vert=50&max_vert=75\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=25&distance_km=3&vert_m=25\nhttps://trailsplits.com/races/ga uja-trail-by-utmb-10k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=gauja-trail-by-utmb&race_name=Gauja+Trail+by+UTMB&distance=10K &week=16&session=W16-Sat-long&session_type=long&tier=strong-finish&workout =W16-Sat-long&duration=25&target_dist=3.0&min_dist=2&max_dist=4&target_ver t=60&min_vert=50&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-gauja-trail-by-utmb-10k-2026-08-02-strong-finish-strength-no-gym- 2026-08-02-16-Sun-race-day@trailsplits.com DTSTAMP:20260606T073436Z DTSTART;VALUE=DATE:20260802 SUMMARY:🏁 Race Day: Gauja Trail by UTMB 10K DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/gauja-trail-by-utmb-10k/training-p lan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR