BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: Malaysia Ultra-Trail by UTMB MY100 (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-05-25-effort-legend@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260525 SUMMARY:ℹ️ Effort Legend DESCRIPTION:Use these labels across the plan:\n\nEASY (conversational): re laxed breathing\; you can talk normally.\nMODERATE (steady): you can speak short phrases\; controlled effort.\nHARD (controlled): focused breathing\ ; used for short intervals only.\n\nOptional sessions are labeled "(option al)".\n\n👇 PLAN:\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-u tmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-05-25-W1-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260525 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 45m\n• Vert: 2175m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 30m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-01-W2-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260601 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 6h 10m\n• Vert: 2325m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 35m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-08-W3-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260608 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 6h 35m\n• Vert: 2475m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 45m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-15-W4-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260615 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 40m\n• Vert: 2175m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 20m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-22-W5-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260622 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 20m\n• Vert: 2750m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 55m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-29-W6-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260629 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 45m\n• Vert: 2925m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h)\n• Sat: Long Run (1h 50m)\n\n👇 PLAN:\nhttp s://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-06-W7-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260706 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 8h 10m\n• Vert: 3050m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 5m)\n• Sat: Long Run (2h)\n\n👇 PLAN:\nhttps ://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-13-W8-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260713 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h\n• Vert: 2625m\n\nKEY SESSIONS:\n• Wed: Me dium Long Run + Hills (1h 40m)\n• Sat: Long Run (2h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-20-W9-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260720 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 8h 55m\n• Vert: 3375m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 20m)\n• Sat: Long Run (2h 10m)\n\n👇 PLAN:\n https://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-27-W10-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260727 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 11h 40m\n• Vert: 3525m\n\nKEY SESSIONS:\n• We d: Medium Long Run + Hills (2h 25m)\n• Sat: Adventure Run / Hike (4h 35m)\ n\n👇 PLAN:\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my 100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-03-W11-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260803 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 9h 45m\n• Vert: 3850m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 25m)\n• Sat: Long Run (Part 1) (3h 30m)\n\n� � PLAN:\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/ training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-10-W12-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260810 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 9h 30m\n• Vert: 3325m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 40m)\n• Sat: Adventure Run / Hike (4h 35m)\n \n👇 PLAN:\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my1 00/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-17-W13-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260817 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 10h 30m\n• Vert: 4100m\n\nKEY SESSIONS:\n• We d: Medium Long Run + Hills (2h 30m)\n• Sat: Long Run (Part 1) (3h 30m)\n\n 👇 PLAN:\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100 /training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-24-W14-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260824 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 7h 20m\n• Vert: 2750m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 5m)\n• Sat: Long Run (1h 50m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-p lan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-31-W15-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260831 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 5h 15m\n• Vert: 1975m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 30m)\n• Sat: Long Run (1h 20m)\n\n👇 PLAN:\n https://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-07-W16-overview@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260907 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 20m\n• Vert: 825m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (55m)\n\n👇 PLAN:\nhttps://trailsplits.com/races/ malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-05-25-1-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260525 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-05-26-1-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260526 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysia-u ltra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&w eek=1&session=W1-Tue-easy&session_type=easy&tier=strong-finish&workout=W1- Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trails plits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://tra ilsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=1&session=W1-Tue-easy&session_type=easy&tier=str ong-finish&workout=W1-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-05-26-1-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260526 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=1&session=W1-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W1-Tue-strength -hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1 &max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/mala ysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=1&session=W1-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W1-Tue-strength-hill- sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_d ist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-05-27-1-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260527 SUMMARY:🟠 Medium Long Run + Hills · 1h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 875m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race _name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=1&session=W1-Wed-hi lls&session_type=hills&tier=strong-finish&workout=W1-Wed-hills&duration=90 &hill_preference=hilly&target_dist=9.5&min_dist=8&max_dist=11&target_vert= 875&min_vert=725&max_vert=1025\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=90&distance_km=9.5&vert_m=875\nhttps://trailsplits.com/ra ces/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=1&session=W1-Wed-hills&session_type=hills&tier=s trong-finish&workout=W1-Wed-hills&duration=90&hill_preference=hilly&target _dist=9.5&min_dist=8&max_dist=11&target_vert=875&min_vert=725&max_vert=102 5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-05-28-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260528 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-05-29-1-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260529 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=1&session=W1-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W1-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km =5.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=1&session=W1-Fri-easy&session_type=easy&tier=str ong-finish&workout=W1-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-05-29-1-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260529 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-05-30-1-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260530 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 700m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail +by+UTMB&distance=MY100&week=1&session=W1-Sat-long&session_type=long&tier= strong-finish&workout=W1-Sat-long&duration=105&target_dist=12.5&min_dist=1 1&max_dist=14&target_vert=700&min_vert=575&max_vert=825\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=105&distance_km=12.5&vert_m=700\ nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=1&session=W1-Sat-long&session_type=long&tier=str ong-finish&workout=W1-Sat-long&duration=105&target_dist=12.5&min_dist=11&m ax_dist=14&target_vert=700&min_vert=575&max_vert=825 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-05-31-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260531 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 600m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia +Ultra-Trail+by+UTMB&distance=MY100&week=1&session=W1-Sun-recovery&session _type=recovery&tier=strong-finish&workout=W1-Sun-recovery&duration=55&targ et_dist=5.5&min_dist=4&max_dist=7&target_vert=440&min_vert=350&max_vert=52 5\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&distance_ km=5.5&vert_m=600\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-u tmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=1&session=W1-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W1-Sun-recovery&duration=55&target_dist=5.5&min _dist=4&max_dist=7&target_vert=440&min_vert=350&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-01-2-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260601 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-02-2-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260602 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysia-u ltra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&w eek=2&session=W2-Tue-easy&session_type=easy&tier=strong-finish&workout=W2- Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trails plits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://tra ilsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=2&session=W2-Tue-easy&session_type=easy&tier=str ong-finish&workout=W2-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-02-2-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260602 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=2&session=W2-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W2-Tue-strength -hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1 &max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/mala ysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=2&session=W2-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W2-Tue-strength-hill- sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_d ist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-03-2-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260603 SUMMARY:🟠 Medium Long Run + Hills · 1h 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 35m\n• Vert: 925m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race _name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=2&session=W2-Wed-hi lls&session_type=hills&tier=strong-finish&workout=W2-Wed-hills&duration=95 &hill_preference=hilly&target_dist=10.0&min_dist=8&max_dist=12&target_vert =925&min_vert=775&max_vert=1075\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=95&distance_km=10&vert_m=925\nhttps://trailsplits.com/ra ces/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=2&session=W2-Wed-hills&session_type=hills&tier=s trong-finish&workout=W2-Wed-hills&duration=95&hill_preference=hilly&target _dist=10.0&min_dist=8&max_dist=12&target_vert=925&min_vert=775&max_vert=10 75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-04-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260604 SUMMARY:🧘 Cross-train (optional) · 15m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-05-2-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260605 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=2&session=W2-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W2-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km =5.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=2&session=W2-Fri-easy&session_type=easy&tier=str ong-finish&workout=W2-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-05-2-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260605 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-06-2-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260606 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 750m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail +by+UTMB&distance=MY100&week=2&session=W2-Sat-long&session_type=long&tier= strong-finish&workout=W2-Sat-long&duration=105&target_dist=12.5&min_dist=1 1&max_dist=14&target_vert=750&min_vert=625&max_vert=875\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=105&distance_km=12.5&vert_m=750\ nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=2&session=W2-Sat-long&session_type=long&tier=str ong-finish&workout=W2-Sat-long&duration=105&target_dist=12.5&min_dist=11&m ax_dist=14&target_vert=750&min_vert=625&max_vert=875 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-07-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260607 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 650m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+ Ultra-Trail+by+UTMB&distance=MY100&week=2&session=W2-Sun-recovery&session_ type=recovery&tier=strong-finish&workout=W2-Sun-recovery&duration=60&targe t_dist=6.0&min_dist=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&distance_k m=6&vert_m=650\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb -my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=2&session=W2-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W2-Sun-recovery&duration=60&target_dist=6.0&min _dist=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-08-3-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260608 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-09-3-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260609 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysia-u ltra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&w eek=3&session=W3-Tue-easy&session_type=easy&tier=strong-finish&workout=W3- Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trails plits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://tra ilsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=3&session=W3-Tue-easy&session_type=easy&tier=str ong-finish&workout=W3-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-09-3-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260609 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=3&session=W3-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W3-Tue-strength -hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1 &max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/mala ysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=3&session=W3-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W3-Tue-strength-hill- sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_d ist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-10-3-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260610 SUMMARY:🟠 Medium Long Run + Hills · 1h 45m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Vert: 1000m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&rac e_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=3&session=W3-Wed-h ills&session_type=hills&tier=strong-finish&workout=W3-Wed-hills&duration=1 05&hill_preference=hilly&target_dist=11.0&min_dist=9&max_dist=13&target_ve rt=1000&min_vert=850&max_vert=1150\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=105&distance_km=11&vert_m=1000\nhttps://trailsplits.c om/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=3&session=W3-Wed-hills&session_type=hills&tier=s trong-finish&workout=W3-Wed-hills&duration=105&hill_preference=hilly&targe t_dist=11.0&min_dist=9&max_dist=13&target_vert=1000&min_vert=850&max_vert= 1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-11-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260611 SUMMARY:🧘 Cross-train (optional) · 25m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-12-3-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260612 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=3&session=W3-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W3-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km =5.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=3&session=W3-Fri-easy&session_type=easy&tier=str ong-finish&workout=W3-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-12-3-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260612 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-13-3-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260613 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 800m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail +by+UTMB&distance=MY100&week=3&session=W3-Sat-long&session_type=long&tier= strong-finish&workout=W3-Sat-long&duration=105&target_dist=12.5&min_dist=1 1&max_dist=14&target_vert=800&min_vert=675&max_vert=925\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=105&distance_km=12.5&vert_m=800\ nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=3&session=W3-Sat-long&session_type=long&tier=str ong-finish&workout=W3-Sat-long&duration=105&target_dist=12.5&min_dist=11&m ax_dist=14&target_vert=800&min_vert=675&max_vert=925 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-14-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260614 SUMMARY:🟢 Recovery Run or Hike · 1h 5m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 5m\n• Vert: 675m\n• Effort: Easy (conversat ional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trai l_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malays ia+Ultra-Trail+by+UTMB&distance=MY100&week=3&session=W3-Sun-recovery&sessi on_type=recovery&tier=strong-finish&workout=W3-Sun-recovery&duration=65&ta rget_dist=6.5&min_dist=5&max_dist=8&target_vert=520&min_vert=425&max_vert= 600\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=65&distanc e_km=6.5&vert_m=675\nhttps://trailsplits.com/races/malaysia-ultra-trail-by -utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=3&session=W3-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W3-Sun-recovery&duration=65&target_dist=6.5&min _dist=5&max_dist=8&target_vert=520&min_vert=425&max_vert=600 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-15-4-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260615 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-16-4-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260616 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysia-u ltra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&w eek=4&session=W4-Tue-easy&session_type=easy&tier=strong-finish&workout=W4- Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trails plits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://tra ilsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=4&session=W4-Tue-easy&session_type=easy&tier=str ong-finish&workout=W4-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-16-4-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260616 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=4&session=W4-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W4-Tue-strength -hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1 &max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/mala ysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=4&session=W4-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W4-Tue-strength-hill- sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_d ist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-17-4-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260617 SUMMARY:🟠 Medium Long Run + Hills · 1h 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 20m\n• Vert: 875m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race _name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=4&session=W4-Wed-hi lls&session_type=hills&tier=strong-finish&workout=W4-Wed-hills&duration=80 &hill_preference=hilly&target_dist=8.5&min_dist=7&max_dist=10&target_vert= 875&min_vert=725&max_vert=1025\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=80&distance_km=8.5&vert_m=875\nhttps://trailsplits.com/ra ces/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=4&session=W4-Wed-hills&session_type=hills&tier=s trong-finish&workout=W4-Wed-hills&duration=80&hill_preference=hilly&target _dist=8.5&min_dist=7&max_dist=10&target_vert=875&min_vert=725&max_vert=102 5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-18-4-Thu-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260618 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-19-4-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260619 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=4&session=W4-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W4-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km =5.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=4&session=W4-Fri-easy&session_type=easy&tier=str ong-finish&workout=W4-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-19-4-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260619 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-20-4-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260620 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 700m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail +by+UTMB&distance=MY100&week=4&session=W4-Sat-long&session_type=long&tier= strong-finish&workout=W4-Sat-long&duration=105&target_dist=12.5&min_dist=1 1&max_dist=14&target_vert=700&min_vert=575&max_vert=825\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=105&distance_km=12.5&vert_m=700\ nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=4&session=W4-Sat-long&session_type=long&tier=str ong-finish&workout=W4-Sat-long&duration=105&target_dist=12.5&min_dist=11&m ax_dist=14&target_vert=700&min_vert=575&max_vert=825 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-21-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260621 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 600m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+ Ultra-Trail+by+UTMB&distance=MY100&week=4&session=W4-Sun-recovery&session_ type=recovery&tier=strong-finish&workout=W4-Sun-recovery&duration=60&targe t_dist=6.0&min_dist=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&distance_k m=6&vert_m=600\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb -my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=4&session=W4-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W4-Sun-recovery&duration=60&target_dist=6.0&min _dist=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-22-5-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260622 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-23-5-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260623 SUMMARY:🟢 Easy Run · 1h 10m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysi a-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY10 0&week=5&session=W5-Tue-easy&session_type=easy&tier=strong-finish&workout= W5-Tue-easy&duration=70&target_dist=8.5&min_dist=7&max_dist=10\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=70&distance_km=8.5\nhttps ://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=5&session=W5-Tue-easy&session_type=easy&tier=str ong-finish&workout=W5-Tue-easy&duration=70&target_dist=8.5&min_dist=7&max_ dist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-23-5-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260623 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=5&session=W5-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W5-Tue-strength -hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1 &max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/mala ysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=5&session=W5-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W5-Tue-strength-hill- sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_d ist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-24-5-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260624 SUMMARY:🟠 Medium Long Run + Hills · 1h 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 55m\n• Vert: 1100m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&rac e_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=5&session=W5-Wed-h ills&session_type=hills&tier=strong-finish&workout=W5-Wed-hills&duration=1 15&hill_preference=hilly&target_dist=12.0&min_dist=10&max_dist=14&target_v ert=1100&min_vert=925&max_vert=1275\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=115&distance_km=12&vert_m=1100\nhttps://trailsplits. com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=5&session=W5-Wed-hills&session_type=hills&tier=s trong-finish&workout=W5-Wed-hills&duration=115&hill_preference=hilly&targe t_dist=12.0&min_dist=10&max_dist=14&target_vert=1100&min_vert=925&max_vert =1275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-25-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260625 SUMMARY:🧘 Cross-train (optional) · 35m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-26-5-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260626 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=5&session=W5-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W5-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km =5.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=5&session=W5-Fri-easy&session_type=easy&tier=str ong-finish&workout=W5-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-26-5-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260626 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-27-5-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260627 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 900m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail +by+UTMB&distance=MY100&week=5&session=W5-Sat-long&session_type=long&tier= strong-finish&workout=W5-Sat-long&duration=105&target_dist=12.5&min_dist=1 1&max_dist=14&target_vert=900&min_vert=750&max_vert=1050\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=105&distance_km=12.5&vert_m=900 \nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/trainin g-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=5&session=W5-Sat-long&session_type=long&tier=str ong-finish&workout=W5-Sat-long&duration=105&target_dist=12.5&min_dist=11&m ax_dist=14&target_vert=900&min_vert=750&max_vert=1050 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-28-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260628 SUMMARY:🟢 Recovery Run or Hike · 1h 10m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 10m\n• Vert: 750m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malay sia+Ultra-Trail+by+UTMB&distance=MY100&week=5&session=W5-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W5-Sun-recovery&duration=70&t arget_dist=7.0&min_dist=6&max_dist=8&target_vert=560&min_vert=475&max_vert =650\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=70&distan ce_km=7&vert_m=750\nhttps://trailsplits.com/races/malaysia-ultra-trail-by- utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=5&session=W5-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W5-Sun-recovery&duration=70&target_dist=7.0&min _dist=6&max_dist=8&target_vert=560&min_vert=475&max_vert=650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-29-6-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260629 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-30-6-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260630 SUMMARY:🟢 Easy Run · 1h 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysi a-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY10 0&week=6&session=W6-Tue-easy&session_type=easy&tier=strong-finish&workout= W6-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_dist=11\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=80&distance_km=9.5\nhttps ://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=6&session=W6-Tue-easy&session_type=easy&tier=str ong-finish&workout=W6-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_ dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-06-30-6-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260630 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=6&session=W6-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W6-Tue-strength -hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1 &max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/mala ysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=6&session=W6-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W6-Tue-strength-hill- sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_d ist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-01-6-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260701 SUMMARY:🟠 Medium Long Run + Hills · 2h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h\n• Vert: 1175m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_na me=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=6&session=W6-Wed-hills &session_type=hills&tier=strong-finish&workout=W6-Wed-hills&duration=120&h ill_preference=hilly&target_dist=12.5&min_dist=10&max_dist=15&target_vert= 1175&min_vert=975&max_vert=1375\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=120&distance_km=12.5&vert_m=1175\nhttps://trailsplits.co m/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=6&session=W6-Wed-hills&session_type=hills&tier=s trong-finish&workout=W6-Wed-hills&duration=120&hill_preference=hilly&targe t_dist=12.5&min_dist=10&max_dist=15&target_vert=1175&min_vert=975&max_vert =1375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-02-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260702 SUMMARY:🧘 Cross-train (optional) · 35m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-03-6-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260703 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=6&session=W6-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W6-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km =5.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=6&session=W6-Fri-easy&session_type=easy&tier=str ong-finish&workout=W6-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-03-6-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260703 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-04-6-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260704 SUMMARY:🔵 Long Run · 1h 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 50m\n• Vert: 950m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail +by+UTMB&distance=MY100&week=6&session=W6-Sat-long&session_type=long&tier= strong-finish&workout=W6-Sat-long&duration=110&target_dist=13.0&min_dist=1 1&max_dist=15&target_vert=950&min_vert=800&max_vert=1100\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=110&distance_km=13&vert_m=950\n https://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training- plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=6&session=W6-Sat-long&session_type=long&tier=str ong-finish&workout=W6-Sat-long&duration=110&target_dist=13.0&min_dist=11&m ax_dist=15&target_vert=950&min_vert=800&max_vert=1100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-05-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260705 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 800m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malay sia+Ultra-Trail+by+UTMB&distance=MY100&week=6&session=W6-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W6-Sun-recovery&duration=75&t arget_dist=7.5&min_dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert =700\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=75&distan ce_km=7.5&vert_m=800\nhttps://trailsplits.com/races/malaysia-ultra-trail-b y-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=6&session=W6-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W6-Sun-recovery&duration=75&target_dist=7.5&min _dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-06-7-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260706 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-07-7-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260707 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysi a-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY10 0&week=7&session=W7-Tue-easy&session_type=easy&tier=strong-finish&workout= W7-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist=11\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=75&distance_km=9\nhttps:/ /trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=7&session=W7-Tue-easy&session_type=easy&tier=str ong-finish&workout=W7-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_ dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-07-7-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260707 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=7&session=W7-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W7-Tue-strength -hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1 &max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/mala ysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=7&session=W7-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W7-Tue-strength-hill- sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_d ist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-08-7-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260708 SUMMARY:🟠 Medium Long Run + Hills · 2h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1225m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race _name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=7&session=W7-Wed-hi lls&session_type=hills&tier=strong-finish&workout=W7-Wed-hills&duration=12 5&hill_preference=hilly&target_dist=13.0&min_dist=11&max_dist=15&target_ve rt=1225&min_vert=1025&max_vert=1425\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=125&distance_km=13&vert_m=1225\nhttps://trailsplits. com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=7&session=W7-Wed-hills&session_type=hills&tier=s trong-finish&workout=W7-Wed-hills&duration=125&hill_preference=hilly&targe t_dist=13.0&min_dist=11&max_dist=15&target_vert=1225&min_vert=1025&max_ver t=1425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-09-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260709 SUMMARY:🧘 Cross-train (optional) · 40m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-10-7-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260710 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=7&session=W7-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W7-Fri-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km =6\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=7&session=W7-Fri-easy&session_type=easy&tier=str ong-finish&workout=W7-Fri-easy&duration=50&target_dist=6.0&min_dist=5&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-10-7-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260710 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-11-7-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260711 SUMMARY:🔵 Long Run · 2h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h\n• Vert: 975m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+ UTMB&distance=MY100&week=7&session=W7-Sat-long&session_type=long&tier=stro ng-finish&workout=W7-Sat-long&duration=120&target_dist=14.0&min_dist=12&ma x_dist=16&target_vert=975&min_vert=825&max_vert=1125\nhttps://trailsplits. com/tools/fuel-calculator?duration_min=120&distance_km=14&vert_m=975\nhttp s://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=7&session=W7-Sat-long&session_type=long&tier=str ong-finish&workout=W7-Sat-long&duration=120&target_dist=14.0&min_dist=12&m ax_dist=16&target_vert=975&min_vert=825&max_vert=1125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-12-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260712 SUMMARY:🟢 Recovery Run or Hike · 1h 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 20m\n• Vert: 850m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malay sia+Ultra-Trail+by+UTMB&distance=MY100&week=7&session=W7-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W7-Sun-recovery&duration=80&t arget_dist=8.0&min_dist=7&max_dist=9&target_vert=640&min_vert=525&max_vert =750\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=80&distan ce_km=8&vert_m=850\nhttps://trailsplits.com/races/malaysia-ultra-trail-by- utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=7&session=W7-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W7-Sun-recovery&duration=80&target_dist=8.0&min _dist=7&max_dist=9&target_vert=640&min_vert=525&max_vert=750 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-13-8-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260713 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-14-8-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260714 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysi a-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY10 0&week=8&session=W8-Tue-easy&session_type=easy&tier=strong-finish&workout= W8-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist=11\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=75&distance_km=9\nhttps:/ /trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=8&session=W8-Tue-easy&session_type=easy&tier=str ong-finish&workout=W8-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_ dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-14-8-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260714 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=8&session=W8-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W8-Tue-strength -hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1 &max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/mala ysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=8&session=W8-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W8-Tue-strength-hill- sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_d ist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-15-8-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260715 SUMMARY:🟠 Medium Long Run + Hills · 1h 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1050m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&rac e_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=8&session=W8-Wed-h ills&session_type=hills&tier=strong-finish&workout=W8-Wed-hills&duration=1 00&hill_preference=hilly&target_dist=10.5&min_dist=8&max_dist=13&target_ve rt=1050&min_vert=875&max_vert=1225\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=100&distance_km=10.5&vert_m=1050\nhttps://trailsplits .com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=8&session=W8-Wed-hills&session_type=hills&tier=s trong-finish&workout=W8-Wed-hills&duration=100&hill_preference=hilly&targe t_dist=10.5&min_dist=8&max_dist=13&target_vert=1050&min_vert=875&max_vert= 1225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-16-8-Thu-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260716 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-17-8-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260717 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=8&session=W8-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W8-Fri-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km =6\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=8&session=W8-Fri-easy&session_type=easy&tier=str ong-finish&workout=W8-Fri-easy&duration=50&target_dist=6.0&min_dist=5&max_ dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-17-8-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260717 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-18-8-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260718 SUMMARY:🔵 Long Run · 2h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h\n• Vert: 850m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+ UTMB&distance=MY100&week=8&session=W8-Sat-long&session_type=long&tier=stro ng-finish&workout=W8-Sat-long&duration=120&target_dist=14.0&min_dist=12&ma x_dist=16&target_vert=850&min_vert=700&max_vert=1000\nhttps://trailsplits. com/tools/fuel-calculator?duration_min=120&distance_km=14&vert_m=850\nhttp s://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=8&session=W8-Sat-long&session_type=long&tier=str ong-finish&workout=W8-Sat-long&duration=120&target_dist=14.0&min_dist=12&m ax_dist=16&target_vert=850&min_vert=700&max_vert=1000 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-19-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260719 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 725m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malay sia+Ultra-Trail+by+UTMB&distance=MY100&week=8&session=W8-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W8-Sun-recovery&duration=75&t arget_dist=7.5&min_dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert =700\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=75&distan ce_km=7.5&vert_m=725\nhttps://trailsplits.com/races/malaysia-ultra-trail-b y-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=8&session=W8-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W8-Sun-recovery&duration=75&target_dist=7.5&min _dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-20-9-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260720 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-21-9-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260721 SUMMARY:🟢 Easy Run · 1h 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysi a-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY10 0&week=9&session=W9-Tue-easy&session_type=easy&tier=strong-finish&workout= W9-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_dist=11\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=80&distance_km=9.5\nhttps ://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=9&session=W9-Tue-easy&session_type=easy&tier=str ong-finish&workout=W9-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_ dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-21-9-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260721 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=9&session=W9-Tue-strength-hill-sprints&ses sion_type=strength-hill-sprints&tier=strong-finish&workout=W9-Tue-strength -hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1 &max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/mala ysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=9&session=W9-Tue-strength-hill-sprints&session_t ype=strength-hill-sprints&tier=strong-finish&workout=W9-Tue-strength-hill- sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_d ist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-22-9-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260722 SUMMARY:🟠 Medium Long Run + Hills · 2h 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h 20m\n• Vert: 1350m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&rac e_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=9&session=W9-Wed-h ills&session_type=hills&tier=strong-finish&workout=W9-Wed-hills&duration=1 40&hill_preference=hilly&target_dist=14.5&min_dist=12&max_dist=17&target_v ert=1350&min_vert=1125&max_vert=1575\nhttps://trailsplits.com/tools/fuel-c alculator?duration_min=140&distance_km=14.5&vert_m=1350\nhttps://trailspli ts.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=9&session=W9-Wed-hills&session_type=hills&tier=s trong-finish&workout=W9-Wed-hills&duration=140&hill_preference=hilly&targe t_dist=14.5&min_dist=12&max_dist=17&target_vert=1350&min_vert=1125&max_ver t=1575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-23-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260723 SUMMARY:🧘 Cross-train (optional) · 45m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-24-9-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260724 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=9&session=W9-Fri-easy&session_type=easy&tier=strong-fin ish&workout=W9-Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_dist=8\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&distance_km =6.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=9&session=W9-Fri-easy&session_type=easy&tier=str ong-finish&workout=W9-Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_ dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-24-9-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260724 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-25-9-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260725 SUMMARY:🔵 Long Run · 2h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h 10m\n• Vert: 1075m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trai l+by+UTMB&distance=MY100&week=9&session=W9-Sat-long&session_type=long&tier =strong-finish&workout=W9-Sat-long&duration=130&target_dist=15.5&min_dist= 14&max_dist=17&target_vert=1075&min_vert=900&max_vert=1250\nhttps://trails plits.com/tools/fuel-calculator?duration_min=130&distance_km=15.5&vert_m=1 075\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/trai ning-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=9&session=W9-Sat-long&session_type=long&tier=str ong-finish&workout=W9-Sat-long&duration=130&target_dist=15.5&min_dist=14&m ax_dist=17&target_vert=1075&min_vert=900&max_vert=1250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-26-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260726 SUMMARY:🟢 Recovery Run or Hike · 1h 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 25m\n• Vert: 950m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malay sia+Ultra-Trail+by+UTMB&distance=MY100&week=9&session=W9-Sun-recovery&sess ion_type=recovery&tier=strong-finish&workout=W9-Sun-recovery&duration=85&t arget_dist=8.5&min_dist=7&max_dist=10&target_vert=680&min_vert=575&max_ver t=800\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=85&dista nce_km=8.5&vert_m=950\nhttps://trailsplits.com/races/malaysia-ultra-trail- by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=9&session=W9-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W9-Sun-recovery&duration=85&target_dist=8.5&min _dist=7&max_dist=10&target_vert=680&min_vert=575&max_vert=800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-27-10-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260727 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-28-10-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260728 SUMMARY:🟢 Easy Run · 1h 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysi a-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY10 0&week=10&session=W10-Tue-easy&session_type=easy&tier=strong-finish&workou t=W10-Tue-easy&duration=90&target_dist=10.5&min_dist=9&max_dist=12\nhttps: //trailsplits.com/tools/fuel-calculator?duration_min=90&distance_km=10.5\n https://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training- plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=10&session=W10-Tue-easy&session_type=easy&tier=s trong-finish&workout=W10-Tue-easy&duration=90&target_dist=10.5&min_dist=9& max_dist=12 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-28-10-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260728 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=10&session=W10-Tue-strength-hill-sprints&s ession_type=strength-hill-sprints&tier=strong-finish&workout=W10-Tue-stren gth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dis t=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailspl its.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/m alaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=10&session=W10-Tue-strength-hill-sprints&session _type=strength-hill-sprints&tier=strong-finish&workout=W10-Tue-strength-hi ll-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&ma x_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-29-10-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260729 SUMMARY:🟠 Medium Long Run + Hills · 2h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 25m\n• Vert: 1425m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+ Ultra-Trail+by+UTMB&distance=MY100&week=10&session=W10-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W10-Wed-hills&duration=145&hill_prefe rence=hilly&target_dist=15.0&min_dist=12&max_dist=18&target_vert=1425&min_ vert=1200&max_vert=1650\nhttps://trailsplits.com/tools/fuel-calculator?dur ation_min=145&distance_km=15&vert_m=1425\nhttps://trailsplits.com/races/ma laysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=10&session=W10-Wed-hills&session_type=hills&tier =strong-finish&workout=W10-Wed-hills&duration=145&hill_preference=hilly&ta rget_dist=15.0&min_dist=12&max_dist=18&target_vert=1425&min_vert=1200&max_ vert=1650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-30-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260730 SUMMARY:🧘 Cross-train (optional) · 45m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-31-10-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260731 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=10&session=W10-Fri-easy&session_type=easy&tier=strong-f inish&workout=W10-Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_dist =8\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&distance _km=6.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=10&session=W10-Fri-easy&session_type=easy&tier=s trong-finish&workout=W10-Fri-easy&duration=55&target_dist=6.5&min_dist=5&m ax_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-07-31-10-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260731 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-01-10-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260801 SUMMARY:🔵 Adventure Run / Hike · 4h 35m DESCRIPTION:🎯 FOCUS: Long hike-run on easy effort. Practice fueling\, pol es\, and hike/run transitions.\n\n📊 TARGETS:\n• Duration: 4h 35m\n• Vert: 1125m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/ planner/?p=hikeRun&sport=hike&ref=training_plan&race=malaysia-ultra-trail- by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=10&sess ion=W10-Sat-long&session_type=long&tier=strong-finish&workout=W10-Sat-long &duration=275&target_dist=32.5&min_dist=29&max_dist=36&target_vert=1125&mi n_vert=950&max_vert=1300\nhttps://trailsplits.com/tools/fuel-calculator?du ration_min=275&distance_km=32.5&vert_m=1125\nhttps://trailsplits.com/races /malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=hike&ref=training_pla n&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB &distance=MY100&week=10&session=W10-Sat-long&session_type=long&tier=strong -finish&workout=W10-Sat-long&duration=275&target_dist=32.5&min_dist=29&max _dist=36&target_vert=1125&min_vert=950&max_vert=1300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-02-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260802 SUMMARY:🟢 Recovery Run or Hike · 1h 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 975m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malay sia+Ultra-Trail+by+UTMB&distance=MY100&week=10&session=W10-Sun-recovery&se ssion_type=recovery&tier=strong-finish&workout=W10-Sun-recovery&duration=9 0&target_dist=9.0&min_dist=7&max_dist=11&target_vert=720&min_vert=600&max_ vert=850\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=90&di stance_km=9&vert_m=975\nhttps://trailsplits.com/races/malaysia-ultra-trail -by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=10&session=W10-Sun-recovery&session_type=recover y&tier=strong-finish&workout=W10-Sun-recovery&duration=90&target_dist=9.0& min_dist=7&max_dist=11&target_vert=720&min_vert=600&max_vert=850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-03-11-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260803 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-04-11-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260804 SUMMARY:🟢 Easy Run · 1h 10m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysi a-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY10 0&week=11&session=W11-Tue-easy&session_type=easy&tier=strong-finish&workou t=W11-Tue-easy&duration=70&target_dist=8.5&min_dist=7&max_dist=10\nhttps:/ /trailsplits.com/tools/fuel-calculator?duration_min=70&distance_km=8.5\nht tps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-pl an URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=11&session=W11-Tue-easy&session_type=easy&tier=s trong-finish&workout=W11-Tue-easy&duration=70&target_dist=8.5&min_dist=7&m ax_dist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-04-11-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260804 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=11&session=W11-Tue-strength-hill-sprints&s ession_type=strength-hill-sprints&tier=strong-finish&workout=W11-Tue-stren gth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dis t=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailspl its.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/m alaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=11&session=W11-Tue-strength-hill-sprints&session _type=strength-hill-sprints&tier=strong-finish&workout=W11-Tue-strength-hi ll-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&ma x_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-05-11-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260805 SUMMARY:🟠 Medium Long Run + Hills · 2h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 25m\n• Vert: 1475m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+ Ultra-Trail+by+UTMB&distance=MY100&week=11&session=W11-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W11-Wed-hills&duration=145&hill_prefe rence=hilly&target_dist=15.0&min_dist=12&max_dist=18&target_vert=1475&min_ vert=1250&max_vert=1700\nhttps://trailsplits.com/tools/fuel-calculator?dur ation_min=145&distance_km=15&vert_m=1475\nhttps://trailsplits.com/races/ma laysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=11&session=W11-Wed-hills&session_type=hills&tier =strong-finish&workout=W11-Wed-hills&duration=145&hill_preference=hilly&ta rget_dist=15.0&min_dist=12&max_dist=18&target_vert=1475&min_vert=1250&max_ vert=1700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-06-11-Thu-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260806 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-07-11-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260807 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=11&session=W11-Fri-easy&session_type=easy&tier=strong-f inish&workout=W11-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist =7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance _km=5.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=11&session=W11-Fri-easy&session_type=easy&tier=s trong-finish&workout=W11-Fri-easy&duration=45&target_dist=5.5&min_dist=4&m ax_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-07-11-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260807 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-08-11-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260808 SUMMARY:🔵 Long Run (Part 1) · 3h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 3h 30m\n• Vert: 1250m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trai l+by+UTMB&distance=MY100&week=11&session=W11-Sat-long&session_type=long&ti er=strong-finish&workout=W11-Sat-long&duration=210&target_dist=25.0&min_di st=23&max_dist=27&target_vert=1250&min_vert=1050&max_vert=1450\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=210&distance_km=25&vert_m =1250\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=11&session=W11-Sat-long&session_type=long&tier=s trong-finish&workout=W11-Sat-long&duration=210&target_dist=25.0&min_dist=2 3&max_dist=27&target_vert=1250&min_vert=1050&max_vert=1450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-09-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260809 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 55m\n• Vert: 1125m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Mala ysia+Ultra-Trail+by+UTMB&distance=MY100&week=11&session=W11-Sun-recovery&s ession_type=recovery&tier=strong-finish&workout=W11-Sun-recovery&duration= 115&target_dist=11.5&min_dist=10&max_dist=13&target_vert=920&min_vert=775& max_vert=1075\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 115&distance_km=11.5&vert_m=1125\nhttps://trailsplits.com/races/malaysia-u ltra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=11&session=W11-Sun-recovery&session_type=recover y&tier=strong-finish&workout=W11-Sun-recovery&duration=115&target_dist=11. 5&min_dist=10&max_dist=13&target_vert=920&min_vert=775&max_vert=1075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-10-12-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260810 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-11-12-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260811 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysia-u ltra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&w eek=12&session=W12-Tue-easy&session_type=easy&tier=strong-finish&workout=W 12-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps:// trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=12&session=W12-Tue-easy&session_type=easy&tier=s trong-finish&workout=W12-Tue-easy&duration=50&target_dist=6.0&min_dist=5&m ax_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-11-12-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260811 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=12&session=W12-Tue-strength-hill-sprints&s ession_type=strength-hill-sprints&tier=strong-finish&workout=W12-Tue-stren gth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dis t=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailspl its.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/m alaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=12&session=W12-Tue-strength-hill-sprints&session _type=strength-hill-sprints&tier=strong-finish&workout=W12-Tue-strength-hi ll-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&ma x_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-12-12-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260812 SUMMARY:🟠 Medium Long Run + Hills · 1h 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1250m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+ Ultra-Trail+by+UTMB&distance=MY100&week=12&session=W12-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W12-Wed-hills&duration=100&hill_prefe rence=hilly&target_dist=10.5&min_dist=8&max_dist=13&target_vert=1250&min_v ert=1050&max_vert=1450\nhttps://trailsplits.com/tools/fuel-calculator?dura tion_min=100&distance_km=10.5&vert_m=1250\nhttps://trailsplits.com/races/m alaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=12&session=W12-Wed-hills&session_type=hills&tier =strong-finish&workout=W12-Wed-hills&duration=100&hill_preference=hilly&ta rget_dist=10.5&min_dist=8&max_dist=13&target_vert=1250&min_vert=1050&max_v ert=1450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-13-12-Thu-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260813 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-14-12-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260814 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=12&session=W12-Fri-easy&session_type=easy&tier=strong-f inish&workout=W12-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist =7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance _km=5.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=12&session=W12-Fri-easy&session_type=easy&tier=s trong-finish&workout=W12-Fri-easy&duration=45&target_dist=5.5&min_dist=4&m ax_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-14-12-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260814 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-15-12-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260815 SUMMARY:🔵 Adventure Run / Hike · 4h 35m DESCRIPTION:🎯 FOCUS: Long hike-run on easy effort. Practice fueling\, pol es\, and hike/run transitions.\n\n📊 TARGETS:\n• Duration: 4h 35m\n• Vert: 1075m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/ planner/?p=hikeRun&sport=hike&ref=training_plan&race=malaysia-ultra-trail- by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=12&sess ion=W12-Sat-long&session_type=long&tier=strong-finish&workout=W12-Sat-long &duration=275&target_dist=32.5&min_dist=29&max_dist=36&target_vert=1075&mi n_vert=900&max_vert=1250\nhttps://trailsplits.com/tools/fuel-calculator?du ration_min=275&distance_km=32.5&vert_m=1075\nhttps://trailsplits.com/races /malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=hike&ref=training_pla n&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB &distance=MY100&week=12&session=W12-Sat-long&session_type=long&tier=strong -finish&workout=W12-Sat-long&duration=275&target_dist=32.5&min_dist=29&max _dist=36&target_vert=1075&min_vert=900&max_vert=1250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-16-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260816 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1000m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Mala ysia+Ultra-Trail+by+UTMB&distance=MY100&week=12&session=W12-Sun-recovery&s ession_type=recovery&tier=strong-finish&workout=W12-Sun-recovery&duration= 100&target_dist=10.0&min_dist=8&max_dist=12&target_vert=800&min_vert=675&m ax_vert=925\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=10 0&distance_km=10&vert_m=1000\nhttps://trailsplits.com/races/malaysia-ultra -trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=12&session=W12-Sun-recovery&session_type=recover y&tier=strong-finish&workout=W12-Sun-recovery&duration=100&target_dist=10. 0&min_dist=8&max_dist=12&target_vert=800&min_vert=675&max_vert=925 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-17-13-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260817 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-18-13-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260818 SUMMARY:🟢 Easy Run · 1h 40m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysi a-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY10 0&week=13&session=W13-Tue-easy&session_type=easy&tier=strong-finish&workou t=W13-Tue-easy&duration=100&target_dist=12.0&min_dist=10&max_dist=14\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=100&distance_km=12\ nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=13&session=W13-Tue-easy&session_type=easy&tier=s trong-finish&workout=W13-Tue-easy&duration=100&target_dist=12.0&min_dist=1 0&max_dist=14 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-18-13-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260818 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=13&session=W13-Tue-strength-hill-sprints&s ession_type=strength-hill-sprints&tier=strong-finish&workout=W13-Tue-stren gth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dis t=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailspl its.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/m alaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=13&session=W13-Tue-strength-hill-sprints&session _type=strength-hill-sprints&tier=strong-finish&workout=W13-Tue-strength-hi ll-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&ma x_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-19-13-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260819 SUMMARY:🟠 Medium Long Run + Hills · 2h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Vert: 1600m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+ Ultra-Trail+by+UTMB&distance=MY100&week=13&session=W13-Wed-hills&session_t ype=hills&tier=strong-finish&workout=W13-Wed-hills&duration=150&hill_prefe rence=hilly&target_dist=16.0&min_dist=13&max_dist=19&target_vert=1600&min_ vert=1350&max_vert=1850\nhttps://trailsplits.com/tools/fuel-calculator?dur ation_min=150&distance_km=16&vert_m=1600\nhttps://trailsplits.com/races/ma laysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=13&session=W13-Wed-hills&session_type=hills&tier =strong-finish&workout=W13-Wed-hills&duration=150&hill_preference=hilly&ta rget_dist=16.0&min_dist=13&max_dist=19&target_vert=1600&min_vert=1350&max_ vert=1850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-20-13-Thu-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260820 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-21-13-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260821 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=13&session=W13-Fri-easy&session_type=easy&tier=strong-f inish&workout=W13-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist =7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance _km=5.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=13&session=W13-Fri-easy&session_type=easy&tier=s trong-finish&workout=W13-Fri-easy&duration=45&target_dist=5.5&min_dist=4&m ax_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-21-13-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260821 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-22-13-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260822 SUMMARY:🔵 Long Run (Part 1) · 3h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 3h 30m\n• Vert: 1375m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trai l+by+UTMB&distance=MY100&week=13&session=W13-Sat-long&session_type=long&ti er=strong-finish&workout=W13-Sat-long&duration=210&target_dist=25.0&min_di st=23&max_dist=27&target_vert=1375&min_vert=1150&max_vert=1600\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=210&distance_km=25&vert_m =1375\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=13&session=W13-Sat-long&session_type=long&tier=s trong-finish&workout=W13-Sat-long&duration=210&target_dist=25.0&min_dist=2 3&max_dist=27&target_vert=1375&min_vert=1150&max_vert=1600 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-23-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260823 SUMMARY:🟢 Long Run (Part 2) / Hike · 2h 5m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1125m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malay sia+Ultra-Trail+by+UTMB&distance=MY100&week=13&session=W13-Sun-recovery&se ssion_type=recovery&tier=strong-finish&workout=W13-Sun-recovery&duration=1 25&target_dist=12.5&min_dist=11&max_dist=15&target_vert=1000&min_vert=850& max_vert=1150\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 125&distance_km=12.5&vert_m=1125\nhttps://trailsplits.com/races/malaysia-u ltra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=13&session=W13-Sun-recovery&session_type=recover y&tier=strong-finish&workout=W13-Sun-recovery&duration=125&target_dist=12. 5&min_dist=11&max_dist=15&target_vert=1000&min_vert=850&max_vert=1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-24-14-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260824 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-25-14-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260825 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysi a-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY10 0&week=14&session=W14-Tue-easy&session_type=easy&tier=strong-finish&workou t=W14-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist=11\nhttps:/ /trailsplits.com/tools/fuel-calculator?duration_min=75&distance_km=9\nhttp s://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=14&session=W14-Tue-easy&session_type=easy&tier=s trong-finish&workout=W14-Tue-easy&duration=75&target_dist=9.0&min_dist=7&m ax_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-25-14-Tue-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260825 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Tr ail+by+UTMB&distance=MY100&week=14&session=W14-Tue-strength-hill-sprints&s ession_type=strength-hill-sprints&tier=strong-finish&workout=W14-Tue-stren gth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dis t=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailspl its.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/m alaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=14&session=W14-Tue-strength-hill-sprints&session _type=strength-hill-sprints&tier=strong-finish&workout=W14-Tue-strength-hi ll-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&ma x_dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-26-14-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260826 SUMMARY:🟠 Medium Long Run + Hills · 2h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1100m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ru n&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+U ltra-Trail+by+UTMB&distance=MY100&week=14&session=W14-Wed-hills&session_ty pe=hills&tier=strong-finish&workout=W14-Wed-hills&duration=125&hill_prefer ence=hilly&target_dist=13.0&min_dist=11&max_dist=15&target_vert=1100&min_v ert=925&max_vert=1275\nhttps://trailsplits.com/tools/fuel-calculator?durat ion_min=125&distance_km=13&vert_m=1100\nhttps://trailsplits.com/races/mala ysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=14&session=W14-Wed-hills&session_type=hills&tier =strong-finish&workout=W14-Wed-hills&duration=125&hill_preference=hilly&ta rget_dist=13.0&min_dist=11&max_dist=15&target_vert=1100&min_vert=925&max_v ert=1275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-27-14-Thu-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260827 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-28-14-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260828 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=14&session=W14-Fri-easy&session_type=easy&tier=strong-f inish&workout=W14-Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_dist =8\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&distance _km=6.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=14&session=W14-Fri-easy&session_type=easy&tier=s trong-finish&workout=W14-Fri-easy&duration=55&target_dist=6.5&min_dist=5&m ax_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-28-14-Fri-strength@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260828 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/malaysia-ultra-tr ail-by-utmb-my100/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-29-14-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260829 SUMMARY:🔵 Long Run · 1h 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 50m\n• Vert: 900m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail +by+UTMB&distance=MY100&week=14&session=W14-Sat-long&session_type=long&tie r=strong-finish&workout=W14-Sat-long&duration=110&target_dist=13.0&min_dis t=11&max_dist=15&target_vert=900&min_vert=750&max_vert=1050\nhttps://trail splits.com/tools/fuel-calculator?duration_min=110&distance_km=13&vert_m=90 0\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/traini ng-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=14&session=W14-Sat-long&session_type=long&tier=s trong-finish&workout=W14-Sat-long&duration=110&target_dist=13.0&min_dist=1 1&max_dist=15&target_vert=900&min_vert=750&max_vert=1050 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-30-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260830 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 750m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malay sia+Ultra-Trail+by+UTMB&distance=MY100&week=14&session=W14-Sun-recovery&se ssion_type=recovery&tier=strong-finish&workout=W14-Sun-recovery&duration=7 5&target_dist=7.5&min_dist=6&max_dist=9&target_vert=600&min_vert=500&max_v ert=700\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=75&dis tance_km=7.5&vert_m=750\nhttps://trailsplits.com/races/malaysia-ultra-trai l-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=14&session=W14-Sun-recovery&session_type=recover y&tier=strong-finish&workout=W14-Sun-recovery&duration=75&target_dist=7.5& min_dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-08-31-15-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260831 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-01-15-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260901 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysia-u ltra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&w eek=15&session=W15-Tue-easy&session_type=easy&tier=strong-finish&workout=W 15-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps:// trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=15&session=W15-Tue-easy&session_type=easy&tier=s trong-finish&workout=W15-Tue-easy&duration=50&target_dist=6.0&min_dist=5&m ax_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-02-15-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260902 SUMMARY:🟠 Medium Long Run + Hills · 1h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 800m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ru n&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+U ltra-Trail+by+UTMB&distance=MY100&week=15&session=W15-Wed-hills&session_ty pe=hills&tier=strong-finish&workout=W15-Wed-hills&duration=90&hill_prefere nce=hilly&target_dist=9.5&min_dist=8&max_dist=11&target_vert=800&min_vert= 675&max_vert=925\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=90&distance_km=9.5&vert_m=800\nhttps://trailsplits.com/races/malaysia-u ltra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=15&session=W15-Wed-hills&session_type=hills&tier =strong-finish&workout=W15-Wed-hills&duration=90&hill_preference=hilly&tar get_dist=9.5&min_dist=8&max_dist=11&target_vert=800&min_vert=675&max_vert= 925 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-03-15-Thu-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260903 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-04-15-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260904 SUMMARY:🟢 Easy Run · 40m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=15&session=W15-Fri-easy&session_type=easy&tier=strong-f inish&workout=W15-Fri-easy&duration=40&target_dist=4.5&min_dist=3&max_dist =6\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&distance _km=4.5\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=15&session=W15-Fri-easy&session_type=easy&tier=s trong-finish&workout=W15-Fri-easy&duration=40&target_dist=4.5&min_dist=3&m ax_dist=6 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-05-15-Sat-long@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260905 SUMMARY:🔵 Long Run · 1h 20m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 20m\n• Vert: 625m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail +by+UTMB&distance=MY100&week=15&session=W15-Sat-long&session_type=long&tie r=strong-finish&workout=W15-Sat-long&duration=80&target_dist=9.5&min_dist= 8&max_dist=11&target_vert=625&min_vert=525&max_vert=725\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=80&distance_km=9.5&vert_m=625\nh ttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-p lan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=15&session=W15-Sat-long&session_type=long&tier=s trong-finish&workout=W15-Sat-long&duration=80&target_dist=9.5&min_dist=8&m ax_dist=11&target_vert=625&min_vert=525&max_vert=725 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-06-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260906 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 550m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia +Ultra-Trail+by+UTMB&distance=MY100&week=15&session=W15-Sun-recovery&sessi on_type=recovery&tier=strong-finish&workout=W15-Sun-recovery&duration=55&t arget_dist=5.5&min_dist=4&max_dist=7&target_vert=440&min_vert=350&max_vert =525\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&distan ce_km=5.5&vert_m=550\nhttps://trailsplits.com/races/malaysia-ultra-trail-b y-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=15&session=W15-Sun-recovery&session_type=recover y&tier=strong-finish&workout=W15-Sun-recovery&duration=55&target_dist=5.5& min_dist=4&max_dist=7&target_vert=440&min_vert=350&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-07-16-Mon-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260907 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-08-16-Tue-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260908 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=malaysia-u ltra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&w eek=16&session=W16-Tue-easy&session_type=easy&tier=strong-finish&workout=W 16-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps: //trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=16&session=W16-Tue-easy&session_type=easy&tier=s trong-finish&workout=W16-Tue-easy&duration=30&target_dist=3.5&min_dist=3&m ax_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-09-16-Wed-hills@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260909 SUMMARY:🟠 Medium Long Run + Hills · 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 475m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_na me=Malaysia+Ultra-Trail+by+UTMB&distance=MY100&week=16&session=W16-Wed-hil ls&session_type=hills&tier=strong-finish&workout=W16-Wed-hills&duration=55 &hill_preference=hilly&target_dist=6.0&min_dist=5&max_dist=7&target_vert=4 75&min_vert=400&max_vert=550\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=55&distance_km=6&vert_m=475\nhttps://trailsplits.com/races/ malaysia-ultra-trail-by-utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=16&session=W16-Wed-hills&session_type=hills&tier =strong-finish&workout=W16-Wed-hills&duration=55&hill_preference=hilly&tar get_dist=6.0&min_dist=5&max_dist=7&target_vert=475&min_vert=400&max_vert=5 50 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-10-16-Thu-rest@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260910 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/malaysia-ultra-trail-by-utmb-my100/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-11-16-Fri-easy@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260911 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by+UTMB&d istance=MY100&week=16&session=W16-Fri-easy&session_type=easy&tier=strong-f inish&workout=W16-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist =4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=25&distance _km=3\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100/tr aining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=16&session=W16-Fri-easy&session_type=easy&tier=s trong-finish&workout=W16-Fri-easy&duration=25&target_dist=3.0&min_dist=2&m ax_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-12-16-Sat-race-day@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260912 SUMMARY:🏁 Race Day: Malaysia Ultra-Trail by UTMB MY100 DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/malaysia-ultra-trail-by-utmb-my100 /training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-malaysia-ultra-trail-by-utmb-my100-2026-09-12-strong-finish-stren gth-no-gym-2026-09-13-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T073605Z DTSTART;VALUE=DATE:20260913 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 350m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia +Ultra-Trail+by+UTMB&distance=MY100&week=16&session=W16-Sun-recovery&sessi on_type=recovery&tier=strong-finish&workout=W16-Sun-recovery&duration=30&t arget_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert =300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distan ce_km=3&vert_m=350\nhttps://trailsplits.com/races/malaysia-ultra-trail-by- utmb-my100/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=malaysia-ultra-trail-by-utmb&race_name=Malaysia+Ultra-Trail+by +UTMB&distance=MY100&week=16&session=W16-Sun-recovery&session_type=recover y&tier=strong-finish&workout=W16-Sun-recovery&duration=30&target_dist=3.0& min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR