BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: Istria 100 by UTMB 21K (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-14-effort-legend@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261214 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/istria-100-by-utmb-21k/tr aining-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-14-W1-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261214 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-21-W2-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261221 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-28-W3-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261228 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-04-W4-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270104 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-11-W5-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270111 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-18-W6-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270118 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-25-W7-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270125 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (40m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-01-W8-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270201 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-08-W9-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270208 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medi um Long Run + Hills (45m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps://trai lsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-15-W10-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270215 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 5m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: M edium Long Run + Hills (50m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps://t railsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-22-W11-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270222 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 15m\n• Vert: 150m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (45m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-01-W12-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270301 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (55m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-08-W13-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270308 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 30m\n• Vert: 150m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h 5m)\n\n👇 PLAN:\nhttps ://trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-15-W14-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270315 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 25m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (40m)\n• Sat: Long Run (35m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-22-W15-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270322 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 1h 45m\n• Vert: 75m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (25m)\n• Sat: Long Run (30m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-29-W16-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270329 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/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-14-1-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261214 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-15-1-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261215 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?sport=trail_run&ref=training_plan&workout=W1-Tue-easy&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-15-1-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261215 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W1-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-16-1-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261216 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W1-Wed-hills&hill_preference=hilly&min_dist=2 &max_dist=5&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=35&distance_km=3.5&vert_m=25\nhttps://trailsplits. com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=125& max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-17-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261217 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/istria-100-by-utmb-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-18-1-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261218 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?sport=trail_run&ref=training_plan&workout=W1- Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-10 0-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-18-1-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261218 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-19-1-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261219 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?sport=trail_run&ref=training_plan&worko ut=W1-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_m= 25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-20-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261220 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W1-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_ve rt=50\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&dista nce_km=2&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/t raining-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_vert=50 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-21-2-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261221 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-22-2-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261222 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?sport=trail_run&ref=training_plan&workout=W2-Tue-easy&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-22-2-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261222 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W2-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-23-2-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261223 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W2-Wed-hills&hill_preference=hilly&min_dist=2 &max_dist=5&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=35&distance_km=3.5&vert_m=25\nhttps://trailsplits. com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=125& max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-24-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261224 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/istria-100-by-utmb-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-25-2-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261225 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?sport=trail_run&ref=training_plan&workout=W2- Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-10 0-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-25-2-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261225 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-26-2-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261226 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?sport=trail_run&ref=training_plan&worko ut=W2-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_m= 25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-27-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261227 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W2-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_ve rt=50\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&dista nce_km=2&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/t raining-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_vert=50 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-28-3-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261228 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-29-3-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261229 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?sport=trail_run&ref=training_plan&workout=W3-Tue-easy&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-29-3-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261229 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W3-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-30-3-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261230 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W3-Wed-hills&hill_preference=hilly&min_dist=2 &max_dist=5&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=35&distance_km=3.5&vert_m=25\nhttps://trailsplits. com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=125& max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 026-12-31-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20261231 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/istria-100-by-utmb-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-01-3-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270101 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?sport=trail_run&ref=training_plan&workout=W3- Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-10 0-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-01-3-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270101 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-02-3-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270102 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?sport=trail_run&ref=training_plan&worko ut=W3-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_m= 25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-03-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270103 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W3-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_ve rt=50\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&dista nce_km=2&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/t raining-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_vert=50 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-04-4-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270104 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-05-4-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270105 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?sport=trail_run&ref=training_plan&workout=W4-Tue-easy&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-05-4-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270105 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W4-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-06-4-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270106 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W4-Wed-hills&hill_preference=hilly&min_dist=2 &max_dist=5&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=35&distance_km=3.5&vert_m=25\nhttps://trailsplits. com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=125& max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-07-4-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270107 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-08-4-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270108 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?sport=trail_run&ref=training_plan&workout=W4- Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-10 0-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-08-4-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270108 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-09-4-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270109 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?sport=trail_run&ref=training_plan&worko ut=W4-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_m= 25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-10-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270110 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W4-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_ve rt=50\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&dista nce_km=2&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/t raining-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_vert=50 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-11-5-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270111 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-12-5-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270112 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?sport=trail_run&ref=training_plan&workout=W5-Tue-easy&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-12-5-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270112 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W5-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-13-5-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270113 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W5-Wed-hills&hill_preference=hilly&min_dist=2 &max_dist=5&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=35&distance_km=3.5&vert_m=25\nhttps://trailsplits. com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=125& max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-14-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270114 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/istria-100-by-utmb-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-15-5-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270115 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?sport=trail_run&ref=training_plan&workout=W5- Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-10 0-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-15-5-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270115 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-16-5-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270116 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?sport=trail_run&ref=training_plan&worko ut=W5-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_m= 25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-17-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270117 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W5-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_ve rt=50\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&dista nce_km=2&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/t raining-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_vert=50 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-18-6-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270118 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-19-6-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270119 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?sport=trail_run&ref=training_plan&workout=W6-Tue-easy&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-19-6-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270119 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W6-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-20-6-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270120 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W6-Wed-hills&hill_preference=hilly&min_dist=2 &max_dist=5&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=35&distance_km=3.5&vert_m=25\nhttps://trailsplits. com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=125& max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-21-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270121 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/istria-100-by-utmb-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-22-6-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270122 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?sport=trail_run&ref=training_plan&workout=W6- Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-10 0-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-22-6-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270122 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-23-6-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270123 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?sport=trail_run&ref=training_plan&worko ut=W6-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_m= 25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-24-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270124 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W6-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_ve rt=50\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&dista nce_km=2&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/t raining-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_vert=50 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-25-7-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270125 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-26-7-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270126 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?sport=trail_run&ref=training_plan&workout=W7-Tue-easy&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-26-7-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270126 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W7-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-27-7-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270127 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W7-Wed-hills&hill_preference=hilly&min_dist=3 &max_dist=5&min_vert=150&max_vert=250\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=40&distance_km=4&vert_m=25\nhttps://trailsplits.co m/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Wed-hills&hill_preference=hilly&min_dist=3&max_dist=5&min_vert=150& max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-28-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270128 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/istria-100-by-utmb-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-29-7-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270129 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?sport=trail_run&ref=training_plan&workout=W7- Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-10 0-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-29-7-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270129 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-30-7-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270130 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?sport=trail_run&ref=training_plan&worko ut=W7-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_m= 25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-01-31-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270131 SUMMARY:🟢 Recovery Run or Hike · 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W7-Sun-recovery&min_dist=2&max_dist=3&min_vert=25&max_ve rt=75\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=25&dista nce_km=2.5&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Sun-recovery&min_dist=2&max_dist=3&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-01-8-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270201 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-02-8-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270202 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?sport=trail_run&ref=training_plan&workout=W8-Tue-easy&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-02-8-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270202 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W8-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-03-8-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270203 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W8-Wed-hills&hill_preference=hilly&min_dist=2 &max_dist=5&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=35&distance_km=3.5&vert_m=25\nhttps://trailsplits. com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=125& max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-04-8-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270204 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-05-8-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270205 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?sport=trail_run&ref=training_plan&workout=W8- Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-10 0-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-05-8-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270205 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-06-8-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270206 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?sport=trail_run&ref=training_plan&worko ut=W8-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_m= 25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-07-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270207 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W8-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_ve rt=50\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&dista nce_km=2&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/t raining-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_vert=50 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-08-9-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270208 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-09-9-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270209 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?sport=trail_run&ref=training_plan&workout=W9-Tue-easy&min_di st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-09-9-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270209 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W9-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-10-9-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270210 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W9-Wed-hills&hill_preference=hilly&min_dist=3 &max_dist=6&min_vert=175&max_vert=275\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=45&distance_km=4.5&vert_m=25\nhttps://trailsplits. com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Wed-hills&hill_preference=hilly&min_dist=3&max_dist=6&min_vert=175& max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-11-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270211 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/istria-100-by-utmb-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-12-9-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270212 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?sport=trail_run&ref=training_plan&workout=W9- Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-10 0-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-12-9-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270212 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-13-9-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270213 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?sport=trail_run&ref=training_plan&worko ut=W9-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_m= 25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-14-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270214 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W9-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_ve rt=75\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dista nce_km=3&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/t raining-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-15-10-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270215 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-16-10-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270216 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?sport=trail_run&ref=training_plan&workout=W10-Tue-easy&min_d ist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21 k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-16-10-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270216 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W10-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-17-10-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270217 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W10-Wed-hills&hill_preference=hilly&min_dist= 4&max_dist=7&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=50&distance_km=5.5&vert_m=25\nhttps://trailsplits .com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=225 &max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-18-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270218 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/istria-100-by-utmb-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-19-10-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270219 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?sport=trail_run&ref=training_plan&workout=W10 -Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-1 00-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-19-10-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270219 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-20-10-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270220 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?sport=trail_run&ref=training_plan&worko ut=W10-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_m =25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Sat-long&min_dist=5&max_dist=6&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-21-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270221 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W10-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_v ert=75\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist ance_km=3&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-22-11-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270222 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-23-11-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270223 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?sport=trail_run&ref=training_plan&workout=W11-Tue-easy&min_d ist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21 k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-23-11-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270223 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W11-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-24-11-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270224 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: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W11-Wed-hills&hill_preference=hilly&min_dist= 3&max_dist=6&min_vert=175&max_vert=275\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=45&distance_km=4.5&vert_m=50\nhttps://trailsplits .com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Wed-hills&hill_preference=hilly&min_dist=3&max_dist=6&min_vert=175 &max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-25-11-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270225 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-26-11-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270226 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?sport=trail_run&ref=training_plan&workout=W11 -Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-1 00-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-26-11-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270226 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-27-11-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270227 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 50m\n• Effort: Moderate (steady)\n\n👇 LINKS: \nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workou t=W11-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=5 0\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-02-28-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270228 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?sport=trail_run&ref=trai ning_plan&workout=W11-Sun-recovery&min_dist=3&max_dist=4&min_vert=50&max_v ert=100\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dis tance_km=3.5&vert_m=50\nhttps://trailsplits.com/races/istria-100-by-utmb-2 1k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Sun-recovery&min_dist=3&max_dist=4&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-01-12-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270301 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-02-12-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270302 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?sport=trail_run&ref=training_plan&workout=W12-Tue-easy&min_d ist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21 k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-02-12-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270302 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W12-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-03-12-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270303 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W12-Wed-hills&hill_preference=hilly&min_dist= 2&max_dist=5&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=35&distance_km=3.5&vert_m=25\nhttps://trailsplits .com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=125 &max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-04-12-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270304 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-05-12-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270305 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?sport=trail_run&ref=training_plan&workout=W12 -Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-1 00-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-05-12-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270305 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-06-12-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270306 SUMMARY:🔵 Long Run · 55m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 55m\n• Vert: 25m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&worko ut=W12-Sat-long&min_dist=5&max_dist=8&min_vert=100&max_vert=150\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=55&distance_km=6.5&vert_ m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Sat-long&min_dist=5&max_dist=8&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-07-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270307 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W12-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_v ert=50\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&dist ance_km=2&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_vert=50 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-08-13-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270308 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-09-13-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270309 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?sport=trail_run&ref=training_plan&workout=W13-Tue-easy&min_d ist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=30&distance_km=3.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21 k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-09-13-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270309 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W13-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-10-13-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270310 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: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W13-Wed-hills&hill_preference=hilly&min_dist= 4&max_dist=7&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=50&distance_km=5.5&vert_m=50\nhttps://trailsplits .com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=225 &max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-11-13-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270311 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-12-13-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270312 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?sport=trail_run&ref=training_plan&workout=W13 -Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/istria-1 00-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-12-13-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270312 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-13-13-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270313 SUMMARY:🔵 Long Run · 1h 5m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 5m\n• Vert: 50m\n• Effort: Moderate (steady)\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&wor kout=W13-Sat-long&min_dist=6&max_dist=9&min_vert=125&max_vert=175\nhttps:/ /trailsplits.com/tools/fuel-calculator?duration_min=65&distance_km=7.5&ver t_m=50\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Sat-long&min_dist=6&max_dist=9&min_vert=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-14-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270314 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W13-Sun-recovery&min_dist=3&max_dist=5&min_vert=50&max_v ert=100\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&dis tance_km=4&vert_m=50\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Sun-recovery&min_dist=3&max_dist=5&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-15-14-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270315 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-16-14-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270316 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?sport=trail_run&ref=training_plan&workout=W14-Tue-easy&min_d ist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=25&distance_km=3\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Tue-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-16-14-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270316 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W14-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/istria-100-by-utmb-21k /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-17-14-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270317 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W14-Wed-hills&hill_preference=hilly&min_dist= 3&max_dist=5&min_vert=150&max_vert=250\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=40&distance_km=4&vert_m=25\nhttps://trailsplits.c om/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Wed-hills&hill_preference=hilly&min_dist=3&max_dist=5&min_vert=150 &max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-18-14-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270318 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-19-14-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270319 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W14 -Fri-easy&min_dist=2&max_dist=3\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=20&distance_km=2.5\nhttps://trailsplits.com/races/istria -100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Fri-easy&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-19-14-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270319 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/istria-100-by-utm b-21k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-20-14-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270320 SUMMARY:🔵 Long Run · 35m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 35m\n• Vert: 25m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&worko ut=W14-Sat-long&min_dist=3&max_dist=5&min_vert=50&max_vert=100\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4&vert_m=2 5\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Sat-long&min_dist=3&max_dist=5&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-21-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270321 SUMMARY:🟢 Recovery Run or Hike · 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W14-Sun-recovery&min_dist=2&max_dist=3&min_vert=25&max_v ert=75\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=25&dist ance_km=2.5&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21 k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Sun-recovery&min_dist=2&max_dist=3&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-22-15-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270322 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-23-15-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270323 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?sport=trail_run&ref=training_plan&workout=W15-Tue-easy&min_d ist=2&max_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=20&distance_km=2.5\nhttps://trailsplits.com/races/istria-100-by-utmb-21 k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Tue-easy&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-24-15-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270324 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: 25m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W15-Wed-hills&hill_preference=hilly&min_dist= 2&max_dist=3&min_vert=100&max_vert=150\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=25&distance_km=2.5&vert_m=25\nhttps://trailsplits .com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=3&min_vert=100 &max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-25-15-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270325 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-26-15-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270326 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?sport=trail_run&ref=training_plan&workout=W15 -Fri-easy&min_dist=1&max_dist=3\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=15&distance_km=2\nhttps://trailsplits.com/races/istria-1 00-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Fri-easy&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-27-15-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270327 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?sport=trail_run&ref=training_plan&worko ut=W15-Sat-long&min_dist=3&max_dist=4&min_vert=50&max_vert=100\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5&vert_m =25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Sat-long&min_dist=3&max_dist=4&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-28-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270328 SUMMARY:🟢 Recovery Run or Hike · 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 15m\n• Vert: 25m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W15-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_v ert=50\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=15&dist ance_km=2&vert_m=25\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_vert=50 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-29-16-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270329 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-30-16-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270330 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?sport=trail_run&ref=training_plan&workout=W16-Tue-easy&min_d ist=1&max_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=15&distance_km=2\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Tue-easy&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-03-31-16-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270331 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?sport=trail_r un&ref=training_plan&workout=W16-Wed-hills&hill_preference=hilly&min_dist= 1&max_dist=3&min_vert=75&max_vert=125\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=20&distance_km=2&vert_m=25\nhttps://trailsplits.co m/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Wed-hills&hill_preference=hilly&min_dist=1&max_dist=3&min_vert=75& max_vert=125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-04-01-16-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270401 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/istria-100-by-utmb-21k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-04-02-16-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270402 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?sport=trail_run&ref=training_plan&workout=W16 -Fri-easy&min_dist=1&max_dist=3\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=15&distance_km=2\nhttps://trailsplits.com/races/istria-1 00-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Fri-easy&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-04-03-16-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270403 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?sport=trail_run&ref=training_plan&worko ut=W16-Sat-long&min_dist=2&max_dist=4&min_vert=50&max_vert=75\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=25&distance_km=3&vert_m=25 \nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Sat-long&min_dist=2&max_dist=4&min_vert=50&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-istria-100-by-utmb-21k-2027-04-04-strong-finish-strength-no-gym-2 027-04-04-16-Sun-race-day@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20270404 SUMMARY:🏁 Race Day: Istria 100 by UTMB 21K DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/istria-100-by-utmb-21k/training-pl an TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR