BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//TrailSplits//Race Training Plan//EN
X-WR-CALNAME:TrailSplits: Quito Trail Ecuador by UTMB 30K Tucán (strong-finish\, +strength (no-gym))
METHOD:PUBLISH
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-13-effort-legend@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260413
SUMMARY:ℹ️ Effort Legend
DESCRIPTION:Use these labels across the plan:\n\nEASY (conversational): re
 laxed breathing\; you can talk normally.\nMODERATE (steady): you can speak
  short phrases\; controlled effort.\nHARD (controlled): focused breathing\
 ; used for short intervals only.\n\nOptional sessions are labeled "(option
 al)".\n\n👇 PLAN:\nhttps://trailsplits.com/races/quito-trail-ecuador-by-ut
 mb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-13-W1-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260413
SUMMARY:📅 Week 1 Overview · Base Building
DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 650m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://
 trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-20-W2-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260420
SUMMARY:📅 Week 2 Overview · Base Building
DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 700m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://
 trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-27-W3-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260427
SUMMARY:📅 Week 3 Overview · Base Building
DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 750m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://
 trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-04-W4-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260504
SUMMARY:📅 Week 4 Overview · Base Building
DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 625m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://
 trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-11-W5-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260511
SUMMARY:📅 Week 5 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 825m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://
 trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-18-W6-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260518
SUMMARY:📅 Week 6 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 875m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://
 trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-25-W7-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260525
SUMMARY:📅 Week 7 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 3h 30m\n• Vert: 925m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://
 trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-01-W8-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260601
SUMMARY:📅 Week 8 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 800m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://
 trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-08-W9-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260608
SUMMARY:📅 Week 9 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 3h 50m\n• Vert: 1000m\n\nKEY SESSIONS:\n• Wed
 : Medium Long Run + Hills (1h)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://
 trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-15-W10-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260615
SUMMARY:📅 Week 10 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 4h\n• Vert: 1025m\n\nKEY SESSIONS:\n• Wed: Me
 dium Long Run + Hills (1h)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://trai
 lsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-22-W11-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260622
SUMMARY:📅 Week 11 Overview · Peak Volume
DESCRIPTION:TOTALS:\n• Time: 4h 10m\n• Vert: 1175m\n\nKEY SESSIONS:\n• Wed
 : Medium Long Run + Hills (1h)\n• Sat: Long Run (1h 20m)\n\n👇 PLAN:\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-29-W12-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260629
SUMMARY:📅 Week 12 Overview · Peak Volume
DESCRIPTION:TOTALS:\n• Time: 3h 35m\n• Vert: 1000m\n\nKEY SESSIONS:\n• Wed
 : Medium Long Run + Hills (50m)\n• Sat: Long Run (1h 10m)\n\n👇 PLAN:\nhtt
 ps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-
 plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-06-W13-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260706
SUMMARY:📅 Week 13 Overview · Peak Volume
DESCRIPTION:TOTALS:\n• Time: 4h 30m\n• Vert: 1250m\n\nKEY SESSIONS:\n• Wed
 : Medium Long Run + Hills (1h 10m)\n• Sat: Long Run (1h 25m)\n\n👇 PLAN:\n
 https://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/traini
 ng-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-13-W14-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260713
SUMMARY:📅 Week 14 Overview · Taper
DESCRIPTION:TOTALS:\n• Time: 3h 10m\n• Vert: 825m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (55m)\n• Sat: Long Run (50m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-20-W15-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260720
SUMMARY:📅 Week 15 Overview · Taper
DESCRIPTION:TOTALS:\n• Time: 2h 20m\n• Vert: 575m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (35m)\n• Sat: Long Run (40m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-27-W16-overview@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260727
SUMMARY:📅 Week 16 Overview · Taper
DESCRIPTION:TOTALS:\n• Time: 1h 30m\n• Vert: 250m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (35m)\n\n👇 PLAN:\nhttps://trailsplits.com/races/
 quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-13-1-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260413
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-14-1-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260414
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=1&session=W1-Tue-easy&session_type=easy&tier=strong-finish&work
 out=W1-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps:/
 /trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=1&session=W1-Tue-easy&session_type=easy&t
 ier=strong-finish&workout=W1-Tue-easy&duration=35&target_dist=4.0&min_dist
 =3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-14-1-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260414
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t
 raining_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=1&session=W1-Tue-strength-hill-spri
 nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W1-Tue-s
 trength-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://trai
 lsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/rac
 es/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=1&session=W1-Tue-strength-hill-sprints&se
 ssion_type=strength-hill-sprints&tier=strong-finish&workout=W1-Tue-strengt
 h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=
 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-15-1-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260415
SUMMARY:🟠 Medium Long Run + Hills · 50m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 275m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=1&session=W1-We
 d-hills&session_type=hills&tier=strong-finish&workout=W1-Wed-hills&duratio
 n=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ve
 rt=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel-calcu
 lator?duration_min=50&distance_km=5.5&vert_m=275\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=1&session=W1-Wed-hills&session_type=hills
 &tier=strong-finish&workout=W1-Wed-hills&duration=50&hill_preference=hilly
 &target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max_ve
 rt=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-16-1-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260416
SUMMARY:🧘 Cross-train (optional)
DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET
 S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-17-1-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260417
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=1&session=W1-Fri-easy&session_type=easy&tier=str
 ong-finish&workout=W1-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_
 dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist
 ance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k
 -tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=1&session=W1-Fri-easy&session_type=easy&t
 ier=strong-finish&workout=W1-Fri-easy&duration=30&target_dist=3.5&min_dist
 =3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-17-1-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260417
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si
 t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\;
  stop well before failure. If you have a long run Saturday\, avoid heavy e
 ccentric step-downs on Friday (swap to core/power or move to Wednesday). I
 n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• 
 Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength
 -for-trail-runners#no-gym\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-18-1-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260418
SUMMARY:🔵 Long Run · 1h
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h\n• Vert: 200m\n• Effort: Moderate (steady)\n\n👇 LINKS
 :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training
 _plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UT
 MB&distance=30K+Tuc%C3%A1n&week=1&session=W1-Sat-long&session_type=long&ti
 er=strong-finish&workout=W1-Sat-long&duration=60&target_dist=7.0&min_dist=
 6&max_dist=8&target_vert=200&min_vert=150&max_vert=250\nhttps://trailsplit
 s.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=200\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=1&session=W1-Sat-long&session_type=long&t
 ier=strong-finish&workout=W1-Sat-long&duration=60&target_dist=7.0&min_dist
 =6&max_dist=8&target_vert=200&min_vert=150&max_vert=250
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-19-1-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260419
SUMMARY:🟢 Recovery Run or Hike · 30m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 175m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=1&session=W1-Sun-recovery&
 session_type=recovery&tier=strong-finish&workout=W1-Sun-recovery&duration=
 30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=175&min_vert=125&max_
 vert=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&di
 stance_km=3&vert_m=175\nhttps://trailsplits.com/races/quito-trail-ecuador-
 by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=1&session=W1-Sun-recovery&session_type=re
 covery&tier=strong-finish&workout=W1-Sun-recovery&duration=30&target_dist=
 3.0&min_dist=2&max_dist=4&target_vert=175&min_vert=125&max_vert=225
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-20-2-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260420
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-21-2-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260421
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=2&session=W2-Tue-easy&session_type=easy&tier=strong-finish&work
 out=W2-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps:/
 /trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=2&session=W2-Tue-easy&session_type=easy&t
 ier=strong-finish&workout=W2-Tue-easy&duration=35&target_dist=4.0&min_dist
 =3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-21-2-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260421
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t
 raining_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=2&session=W2-Tue-strength-hill-spri
 nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W2-Tue-s
 trength-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://trai
 lsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/rac
 es/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=2&session=W2-Tue-strength-hill-sprints&se
 ssion_type=strength-hill-sprints&tier=strong-finish&workout=W2-Tue-strengt
 h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=
 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-22-2-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260422
SUMMARY:🟠 Medium Long Run + Hills · 50m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 275m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=2&session=W2-We
 d-hills&session_type=hills&tier=strong-finish&workout=W2-Wed-hills&duratio
 n=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ve
 rt=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel-calcu
 lator?duration_min=50&distance_km=5.5&vert_m=275\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=2&session=W2-Wed-hills&session_type=hills
 &tier=strong-finish&workout=W2-Wed-hills&duration=50&hill_preference=hilly
 &target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max_ve
 rt=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-23-2-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260423
SUMMARY:🧘 Cross-train (optional)
DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET
 S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-24-2-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260424
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=2&session=W2-Fri-easy&session_type=easy&tier=str
 ong-finish&workout=W2-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_
 dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist
 ance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k
 -tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=2&session=W2-Fri-easy&session_type=easy&t
 ier=strong-finish&workout=W2-Fri-easy&duration=30&target_dist=3.5&min_dist
 =3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-24-2-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260424
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si
 t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\;
  stop well before failure. If you have a long run Saturday\, avoid heavy e
 ccentric step-downs on Friday (swap to core/power or move to Wednesday). I
 n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• 
 Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength
 -for-trail-runners#no-gym\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-25-2-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260425
SUMMARY:🔵 Long Run · 1h
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h\n• Vert: 225m\n• Effort: Moderate (steady)\n\n👇 LINKS
 :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training
 _plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UT
 MB&distance=30K+Tuc%C3%A1n&week=2&session=W2-Sat-long&session_type=long&ti
 er=strong-finish&workout=W2-Sat-long&duration=60&target_dist=7.0&min_dist=
 6&max_dist=8&target_vert=225&min_vert=175&max_vert=275\nhttps://trailsplit
 s.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=225\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=2&session=W2-Sat-long&session_type=long&t
 ier=strong-finish&workout=W2-Sat-long&duration=60&target_dist=7.0&min_dist
 =6&max_dist=8&target_vert=225&min_vert=175&max_vert=275
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-26-2-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260426
SUMMARY:🟢 Recovery Run or Hike · 30m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 200m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=2&session=W2-Sun-recovery&
 session_type=recovery&tier=strong-finish&workout=W2-Sun-recovery&duration=
 30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=200&min_vert=150&max_
 vert=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&di
 stance_km=3&vert_m=200\nhttps://trailsplits.com/races/quito-trail-ecuador-
 by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=2&session=W2-Sun-recovery&session_type=re
 covery&tier=strong-finish&workout=W2-Sun-recovery&duration=30&target_dist=
 3.0&min_dist=2&max_dist=4&target_vert=200&min_vert=150&max_vert=250
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-27-3-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260427
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-28-3-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260428
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=3&session=W3-Tue-easy&session_type=easy&tier=strong-finish&work
 out=W3-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps:/
 /trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=3&session=W3-Tue-easy&session_type=easy&t
 ier=strong-finish&workout=W3-Tue-easy&duration=35&target_dist=4.0&min_dist
 =3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-28-3-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260428
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t
 raining_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=3&session=W3-Tue-strength-hill-spri
 nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W3-Tue-s
 trength-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://trai
 lsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/rac
 es/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=3&session=W3-Tue-strength-hill-sprints&se
 ssion_type=strength-hill-sprints&tier=strong-finish&workout=W3-Tue-strengt
 h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=
 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-29-3-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260429
SUMMARY:🟠 Medium Long Run + Hills · 50m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 300m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=3&session=W3-We
 d-hills&session_type=hills&tier=strong-finish&workout=W3-Wed-hills&duratio
 n=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ve
 rt=300&min_vert=250&max_vert=350\nhttps://trailsplits.com/tools/fuel-calcu
 lator?duration_min=50&distance_km=5.5&vert_m=300\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=3&session=W3-Wed-hills&session_type=hills
 &tier=strong-finish&workout=W3-Wed-hills&duration=50&hill_preference=hilly
 &target_dist=5.5&min_dist=4&max_dist=7&target_vert=300&min_vert=250&max_ve
 rt=350
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-04-30-3-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260430
SUMMARY:🧘 Cross-train (optional)
DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET
 S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-01-3-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260501
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=3&session=W3-Fri-easy&session_type=easy&tier=str
 ong-finish&workout=W3-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_
 dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist
 ance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k
 -tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=3&session=W3-Fri-easy&session_type=easy&t
 ier=strong-finish&workout=W3-Fri-easy&duration=30&target_dist=3.5&min_dist
 =3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-01-3-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260501
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si
 t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\;
  stop well before failure. If you have a long run Saturday\, avoid heavy e
 ccentric step-downs on Friday (swap to core/power or move to Wednesday). I
 n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• 
 Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength
 -for-trail-runners#no-gym\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-02-3-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260502
SUMMARY:🔵 Long Run · 1h
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINKS
 :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training
 _plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UT
 MB&distance=30K+Tuc%C3%A1n&week=3&session=W3-Sat-long&session_type=long&ti
 er=strong-finish&workout=W3-Sat-long&duration=60&target_dist=7.0&min_dist=
 6&max_dist=8&target_vert=250&min_vert=200&max_vert=300\nhttps://trailsplit
 s.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=250\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=3&session=W3-Sat-long&session_type=long&t
 ier=strong-finish&workout=W3-Sat-long&duration=60&target_dist=7.0&min_dist
 =6&max_dist=8&target_vert=250&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-03-3-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260503
SUMMARY:🟢 Recovery Run or Hike · 30m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 200m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=3&session=W3-Sun-recovery&
 session_type=recovery&tier=strong-finish&workout=W3-Sun-recovery&duration=
 30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=200&min_vert=150&max_
 vert=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&di
 stance_km=3&vert_m=200\nhttps://trailsplits.com/races/quito-trail-ecuador-
 by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=3&session=W3-Sun-recovery&session_type=re
 covery&tier=strong-finish&workout=W3-Sun-recovery&duration=30&target_dist=
 3.0&min_dist=2&max_dist=4&target_vert=200&min_vert=150&max_vert=250
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-04-4-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260504
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-05-4-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260505
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=4&session=W4-Tue-easy&session_type=easy&tier=strong-finish&work
 out=W4-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps:/
 /trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=4&session=W4-Tue-easy&session_type=easy&t
 ier=strong-finish&workout=W4-Tue-easy&duration=35&target_dist=4.0&min_dist
 =3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-05-4-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260505
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t
 raining_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=4&session=W4-Tue-strength-hill-spri
 nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W4-Tue-s
 trength-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://trai
 lsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/rac
 es/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=4&session=W4-Tue-strength-hill-sprints&se
 ssion_type=strength-hill-sprints&tier=strong-finish&workout=W4-Tue-strengt
 h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=
 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-06-4-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260506
SUMMARY:🟠 Medium Long Run + Hills · 50m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 250m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=4&session=W4-We
 d-hills&session_type=hills&tier=strong-finish&workout=W4-Wed-hills&duratio
 n=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ve
 rt=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel-calcu
 lator?duration_min=50&distance_km=5.5&vert_m=250\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=4&session=W4-Wed-hills&session_type=hills
 &tier=strong-finish&workout=W4-Wed-hills&duration=50&hill_preference=hilly
 &target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max_ve
 rt=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-07-4-Thu-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260507
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-08-4-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260508
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=4&session=W4-Fri-easy&session_type=easy&tier=str
 ong-finish&workout=W4-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_
 dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist
 ance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k
 -tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=4&session=W4-Fri-easy&session_type=easy&t
 ier=strong-finish&workout=W4-Fri-easy&duration=30&target_dist=3.5&min_dist
 =3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-08-4-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260508
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si
 t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\;
  stop well before failure. If you have a long run Saturday\, avoid heavy e
 ccentric step-downs on Friday (swap to core/power or move to Wednesday). I
 n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• 
 Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength
 -for-trail-runners#no-gym\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-09-4-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260509
SUMMARY:🔵 Long Run · 1h
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h\n• Vert: 200m\n• Effort: Moderate (steady)\n\n👇 LINKS
 :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training
 _plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UT
 MB&distance=30K+Tuc%C3%A1n&week=4&session=W4-Sat-long&session_type=long&ti
 er=strong-finish&workout=W4-Sat-long&duration=60&target_dist=7.0&min_dist=
 6&max_dist=8&target_vert=200&min_vert=150&max_vert=250\nhttps://trailsplit
 s.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=200\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=4&session=W4-Sat-long&session_type=long&t
 ier=strong-finish&workout=W4-Sat-long&duration=60&target_dist=7.0&min_dist
 =6&max_dist=8&target_vert=200&min_vert=150&max_vert=250
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-10-4-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260510
SUMMARY:🟢 Recovery Run or Hike · 30m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 175m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=4&session=W4-Sun-recovery&
 session_type=recovery&tier=strong-finish&workout=W4-Sun-recovery&duration=
 30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=175&min_vert=125&max_
 vert=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&di
 stance_km=3&vert_m=175\nhttps://trailsplits.com/races/quito-trail-ecuador-
 by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=4&session=W4-Sun-recovery&session_type=re
 covery&tier=strong-finish&workout=W4-Sun-recovery&duration=30&target_dist=
 3.0&min_dist=2&max_dist=4&target_vert=175&min_vert=125&max_vert=225
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-11-5-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260511
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-12-5-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260512
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=5&session=W5-Tue-easy&session_type=easy&tier=strong-finish&work
 out=W5-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps:/
 /trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=5&session=W5-Tue-easy&session_type=easy&t
 ier=strong-finish&workout=W5-Tue-easy&duration=35&target_dist=4.0&min_dist
 =3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-12-5-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260512
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t
 raining_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=5&session=W5-Tue-strength-hill-spri
 nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W5-Tue-s
 trength-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://trai
 lsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/rac
 es/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=5&session=W5-Tue-strength-hill-sprints&se
 ssion_type=strength-hill-sprints&tier=strong-finish&workout=W5-Tue-strengt
 h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=
 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-13-5-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260513
SUMMARY:🟠 Medium Long Run + Hills · 50m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 325m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=5&session=W5-We
 d-hills&session_type=hills&tier=strong-finish&workout=W5-Wed-hills&duratio
 n=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ve
 rt=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fuel-calcu
 lator?duration_min=50&distance_km=5.5&vert_m=325\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=5&session=W5-Wed-hills&session_type=hills
 &tier=strong-finish&workout=W5-Wed-hills&duration=50&hill_preference=hilly
 &target_dist=5.5&min_dist=4&max_dist=7&target_vert=325&min_vert=275&max_ve
 rt=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-14-5-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260514
SUMMARY:🧘 Cross-train (optional)
DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET
 S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-15-5-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260515
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=5&session=W5-Fri-easy&session_type=easy&tier=str
 ong-finish&workout=W5-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_
 dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist
 ance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k
 -tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=5&session=W5-Fri-easy&session_type=easy&t
 ier=strong-finish&workout=W5-Fri-easy&duration=30&target_dist=3.5&min_dist
 =3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-15-5-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260515
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si
 t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\;
  stop well before failure. If you have a long run Saturday\, avoid heavy e
 ccentric step-downs on Friday (swap to core/power or move to Wednesday). I
 n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• 
 Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength
 -for-trail-runners#no-gym\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-16-5-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260516
SUMMARY:🔵 Long Run · 1h
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 LINKS
 :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training
 _plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UT
 MB&distance=30K+Tuc%C3%A1n&week=5&session=W5-Sat-long&session_type=long&ti
 er=strong-finish&workout=W5-Sat-long&duration=60&target_dist=7.0&min_dist=
 6&max_dist=8&target_vert=275&min_vert=225&max_vert=325\nhttps://trailsplit
 s.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=275\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=5&session=W5-Sat-long&session_type=long&t
 ier=strong-finish&workout=W5-Sat-long&duration=60&target_dist=7.0&min_dist
 =6&max_dist=8&target_vert=275&min_vert=225&max_vert=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-17-5-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260517
SUMMARY:🟢 Recovery Run or Hike · 30m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 225m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=5&session=W5-Sun-recovery&
 session_type=recovery&tier=strong-finish&workout=W5-Sun-recovery&duration=
 30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_
 vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&di
 stance_km=3&vert_m=225\nhttps://trailsplits.com/races/quito-trail-ecuador-
 by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=5&session=W5-Sun-recovery&session_type=re
 covery&tier=strong-finish&workout=W5-Sun-recovery&duration=30&target_dist=
 3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-18-6-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260518
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-19-6-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260519
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=6&session=W6-Tue-easy&session_type=easy&tier=strong-finish&work
 out=W6-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps:/
 /trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=6&session=W6-Tue-easy&session_type=easy&t
 ier=strong-finish&workout=W6-Tue-easy&duration=35&target_dist=4.0&min_dist
 =3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-19-6-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260519
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t
 raining_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=6&session=W6-Tue-strength-hill-spri
 nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W6-Tue-s
 trength-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://trai
 lsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/rac
 es/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=6&session=W6-Tue-strength-hill-sprints&se
 ssion_type=strength-hill-sprints&tier=strong-finish&workout=W6-Tue-strengt
 h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=
 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-20-6-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260520
SUMMARY:🟠 Medium Long Run + Hills · 50m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 350m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=6&session=W6-We
 d-hills&session_type=hills&tier=strong-finish&workout=W6-Wed-hills&duratio
 n=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ve
 rt=350&min_vert=275&max_vert=425\nhttps://trailsplits.com/tools/fuel-calcu
 lator?duration_min=50&distance_km=5.5&vert_m=350\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=6&session=W6-Wed-hills&session_type=hills
 &tier=strong-finish&workout=W6-Wed-hills&duration=50&hill_preference=hilly
 &target_dist=5.5&min_dist=4&max_dist=7&target_vert=350&min_vert=275&max_ve
 rt=425
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-21-6-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260521
SUMMARY:🧘 Cross-train (optional)
DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET
 S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-22-6-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260522
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=6&session=W6-Fri-easy&session_type=easy&tier=str
 ong-finish&workout=W6-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_
 dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist
 ance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k
 -tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=6&session=W6-Fri-easy&session_type=easy&t
 ier=strong-finish&workout=W6-Fri-easy&duration=30&target_dist=3.5&min_dist
 =3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-22-6-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260522
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si
 t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\;
  stop well before failure. If you have a long run Saturday\, avoid heavy e
 ccentric step-downs on Friday (swap to core/power or move to Wednesday). I
 n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• 
 Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength
 -for-trail-runners#no-gym\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-23-6-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260523
SUMMARY:🔵 Long Run · 1h
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 LINKS
 :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training
 _plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UT
 MB&distance=30K+Tuc%C3%A1n&week=6&session=W6-Sat-long&session_type=long&ti
 er=strong-finish&workout=W6-Sat-long&duration=60&target_dist=7.0&min_dist=
 6&max_dist=8&target_vert=275&min_vert=225&max_vert=325\nhttps://trailsplit
 s.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=275\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=6&session=W6-Sat-long&session_type=long&t
 ier=strong-finish&workout=W6-Sat-long&duration=60&target_dist=7.0&min_dist
 =6&max_dist=8&target_vert=275&min_vert=225&max_vert=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-24-6-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260524
SUMMARY:🟢 Recovery Run or Hike · 30m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 250m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=6&session=W6-Sun-recovery&
 session_type=recovery&tier=strong-finish&workout=W6-Sun-recovery&duration=
 30&target_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&di
 stance_km=3&vert_m=250\nhttps://trailsplits.com/races/quito-trail-ecuador-
 by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=6&session=W6-Sun-recovery&session_type=re
 covery&tier=strong-finish&workout=W6-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
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-25-7-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260525
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-26-7-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260526
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=7&session=W7-Tue-easy&session_type=easy&tier=strong-finish&work
 out=W7-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps:/
 /trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=7&session=W7-Tue-easy&session_type=easy&t
 ier=strong-finish&workout=W7-Tue-easy&duration=35&target_dist=4.0&min_dist
 =3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-26-7-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
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=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=7&session=W7-Tue-strength-hill-spri
 nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W7-Tue-s
 trength-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://trai
 lsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/rac
 es/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=7&session=W7-Tue-strength-hill-sprints&se
 ssion_type=strength-hill-sprints&tier=strong-finish&workout=W7-Tue-strengt
 h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=
 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-27-7-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260527
SUMMARY:🟠 Medium Long Run + Hills · 50m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 375m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=7&session=W7-We
 d-hills&session_type=hills&tier=strong-finish&workout=W7-Wed-hills&duratio
 n=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ve
 rt=375&min_vert=300&max_vert=450\nhttps://trailsplits.com/tools/fuel-calcu
 lator?duration_min=50&distance_km=5.5&vert_m=375\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=7&session=W7-Wed-hills&session_type=hills
 &tier=strong-finish&workout=W7-Wed-hills&duration=50&hill_preference=hilly
 &target_dist=5.5&min_dist=4&max_dist=7&target_vert=375&min_vert=300&max_ve
 rt=450
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-28-7-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T073606Z
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/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-29-7-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260529
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=7&session=W7-Fri-easy&session_type=easy&tier=str
 ong-finish&workout=W7-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_
 dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist
 ance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k
 -tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=7&session=W7-Fri-easy&session_type=easy&t
 ier=strong-finish&workout=W7-Fri-easy&duration=30&target_dist=3.5&min_dist
 =3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-29-7-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
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/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-30-7-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260530
SUMMARY:🔵 Long Run · 1h
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h\n• Vert: 300m\n• Effort: Moderate (steady)\n\n👇 LINKS
 :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training
 _plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UT
 MB&distance=30K+Tuc%C3%A1n&week=7&session=W7-Sat-long&session_type=long&ti
 er=strong-finish&workout=W7-Sat-long&duration=60&target_dist=7.0&min_dist=
 6&max_dist=8&target_vert=300&min_vert=250&max_vert=350\nhttps://trailsplit
 s.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=300\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=7&session=W7-Sat-long&session_type=long&t
 ier=strong-finish&workout=W7-Sat-long&duration=60&target_dist=7.0&min_dist
 =6&max_dist=8&target_vert=300&min_vert=250&max_vert=350
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-05-31-7-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260531
SUMMARY:🟢 Recovery Run or Hike · 35m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 250m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=7&session=W7-Sun-recovery&
 session_type=recovery&tier=strong-finish&workout=W7-Sun-recovery&duration=
 35&target_dist=3.5&min_dist=3&max_dist=4&target_vert=250&min_vert=200&max_
 vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&di
 stance_km=3.5&vert_m=250\nhttps://trailsplits.com/races/quito-trail-ecuado
 r-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=7&session=W7-Sun-recovery&session_type=re
 covery&tier=strong-finish&workout=W7-Sun-recovery&duration=35&target_dist=
 3.5&min_dist=3&max_dist=4&target_vert=250&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-01-8-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260601
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-02-8-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260602
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=8&session=W8-Tue-easy&session_type=easy&tier=strong-finish&work
 out=W8-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps:/
 /trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=8&session=W8-Tue-easy&session_type=easy&t
 ier=strong-finish&workout=W8-Tue-easy&duration=35&target_dist=4.0&min_dist
 =3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-02-8-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
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=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=8&session=W8-Tue-strength-hill-spri
 nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W8-Tue-s
 trength-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://trai
 lsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/rac
 es/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=8&session=W8-Tue-strength-hill-sprints&se
 ssion_type=strength-hill-sprints&tier=strong-finish&workout=W8-Tue-strengt
 h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=
 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-03-8-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260603
SUMMARY:🟠 Medium Long Run + Hills · 50m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 325m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=8&session=W8-We
 d-hills&session_type=hills&tier=strong-finish&workout=W8-Wed-hills&duratio
 n=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ve
 rt=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fuel-calcu
 lator?duration_min=50&distance_km=5.5&vert_m=325\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=8&session=W8-Wed-hills&session_type=hills
 &tier=strong-finish&workout=W8-Wed-hills&duration=50&hill_preference=hilly
 &target_dist=5.5&min_dist=4&max_dist=7&target_vert=325&min_vert=275&max_ve
 rt=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-04-8-Thu-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260604
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-05-8-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260605
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=8&session=W8-Fri-easy&session_type=easy&tier=str
 ong-finish&workout=W8-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_
 dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist
 ance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k
 -tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=8&session=W8-Fri-easy&session_type=easy&t
 ier=strong-finish&workout=W8-Fri-easy&duration=30&target_dist=3.5&min_dist
 =3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-05-8-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
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/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-06-8-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260606
SUMMARY:🔵 Long Run · 1h
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINKS
 :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training
 _plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UT
 MB&distance=30K+Tuc%C3%A1n&week=8&session=W8-Sat-long&session_type=long&ti
 er=strong-finish&workout=W8-Sat-long&duration=60&target_dist=7.0&min_dist=
 6&max_dist=8&target_vert=250&min_vert=200&max_vert=300\nhttps://trailsplit
 s.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=250\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=8&session=W8-Sat-long&session_type=long&t
 ier=strong-finish&workout=W8-Sat-long&duration=60&target_dist=7.0&min_dist
 =6&max_dist=8&target_vert=250&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-07-8-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260607
SUMMARY:🟢 Recovery Run or Hike · 30m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 225m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=8&session=W8-Sun-recovery&
 session_type=recovery&tier=strong-finish&workout=W8-Sun-recovery&duration=
 30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_
 vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&di
 stance_km=3&vert_m=225\nhttps://trailsplits.com/races/quito-trail-ecuador-
 by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=8&session=W8-Sun-recovery&session_type=re
 covery&tier=strong-finish&workout=W8-Sun-recovery&duration=30&target_dist=
 3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-08-9-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260608
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-09-9-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260609
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=9&session=W9-Tue-easy&session_type=easy&tier=strong-finish&work
 out=W9-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps:/
 /trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=9&session=W9-Tue-easy&session_type=easy&t
 ier=strong-finish&workout=W9-Tue-easy&duration=35&target_dist=4.0&min_dist
 =3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-09-9-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
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=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=9&session=W9-Tue-strength-hill-spri
 nts&session_type=strength-hill-sprints&tier=strong-finish&workout=W9-Tue-s
 trength-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://trai
 lsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/rac
 es/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=9&session=W9-Tue-strength-hill-sprints&se
 ssion_type=strength-hill-sprints&tier=strong-finish&workout=W9-Tue-strengt
 h-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=
 1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-10-9-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260610
SUMMARY:🟠 Medium Long Run + Hills · 1h
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 400m\n• Effort: Mod
 erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp
 ort=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name
 =Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=9&session=W9-Wed
 -hills&session_type=hills&tier=strong-finish&workout=W9-Wed-hills&duration
 =60&hill_preference=hilly&target_dist=6.5&min_dist=5&max_dist=8&target_ver
 t=400&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/fuel-calcul
 ator?duration_min=60&distance_km=6.5&vert_m=400\nhttps://trailsplits.com/r
 aces/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=9&session=W9-Wed-hills&session_type=hills
 &tier=strong-finish&workout=W9-Wed-hills&duration=60&hill_preference=hilly
 &target_dist=6.5&min_dist=5&max_dist=8&target_vert=400&min_vert=325&max_ve
 rt=475
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-11-9-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260611
SUMMARY:🧘 Cross-train (optional) · 10m
DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET
 S:\n• Duration: 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/
 /trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-12-9-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260612
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=9&session=W9-Fri-easy&session_type=easy&tier=str
 ong-finish&workout=W9-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_
 dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist
 ance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k
 -tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=9&session=W9-Fri-easy&session_type=easy&t
 ier=strong-finish&workout=W9-Fri-easy&duration=30&target_dist=3.5&min_dist
 =3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-12-9-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
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/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-13-9-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260613
SUMMARY:🔵 Long Run · 1h
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINKS
 :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training
 _plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UT
 MB&distance=30K+Tuc%C3%A1n&week=9&session=W9-Sat-long&session_type=long&ti
 er=strong-finish&workout=W9-Sat-long&duration=60&target_dist=7.0&min_dist=
 6&max_dist=8&target_vert=325&min_vert=275&max_vert=375\nhttps://trailsplit
 s.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=325\nhttp
 s://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-p
 lan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=9&session=W9-Sat-long&session_type=long&t
 ier=strong-finish&workout=W9-Sat-long&duration=60&target_dist=7.0&min_dist
 =6&max_dist=8&target_vert=325&min_vert=275&max_vert=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-14-9-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260614
SUMMARY:🟢 Recovery Run or Hike · 35m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 275m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=9&session=W9-Sun-recovery&
 session_type=recovery&tier=strong-finish&workout=W9-Sun-recovery&duration=
 35&target_dist=3.5&min_dist=3&max_dist=4&target_vert=275&min_vert=225&max_
 vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&di
 stance_km=3.5&vert_m=275\nhttps://trailsplits.com/races/quito-trail-ecuado
 r-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=9&session=W9-Sun-recovery&session_type=re
 covery&tier=strong-finish&workout=W9-Sun-recovery&duration=35&target_dist=
 3.5&min_dist=3&max_dist=4&target_vert=275&min_vert=225&max_vert=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-15-10-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260615
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-16-10-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260616
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=10&session=W10-Tue-easy&session_type=easy&tier=strong-finish&wo
 rkout=W10-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp
 s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh
 ttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/trainin
 g-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=10&session=W10-Tue-easy&session_type=easy
 &tier=strong-finish&workout=W10-Tue-easy&duration=35&target_dist=4.0&min_d
 ist=3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-16-10-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
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=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=10&session=W10-Tue-strength-hill-sp
 rints&session_type=strength-hill-sprints&tier=strong-finish&workout=W10-Tu
 e-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://t
 railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=10&session=W10-Tue-strength-hill-sprints&
 session_type=strength-hill-sprints&tier=strong-finish&workout=W10-Tue-stre
 ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di
 st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-17-10-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260617
SUMMARY:🟠 Medium Long Run + Hills · 1h
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 425m\n• Effort: Mod
 erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp
 ort=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name
 =Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=10&session=W10-W
 ed-hills&session_type=hills&tier=strong-finish&workout=W10-Wed-hills&durat
 ion=60&hill_preference=hilly&target_dist=6.5&min_dist=5&max_dist=8&target_
 vert=425&min_vert=350&max_vert=500\nhttps://trailsplits.com/tools/fuel-cal
 culator?duration_min=60&distance_km=6.5&vert_m=425\nhttps://trailsplits.co
 m/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=10&session=W10-Wed-hills&session_type=hil
 ls&tier=strong-finish&workout=W10-Wed-hills&duration=60&hill_preference=hi
 lly&target_dist=6.5&min_dist=5&max_dist=8&target_vert=425&min_vert=350&max
 _vert=500
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-18-10-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260618
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/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-19-10-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260619
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=10&session=W10-Fri-easy&session_type=easy&tier=s
 trong-finish&workout=W10-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m
 ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d
 istance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-
 30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=10&session=W10-Fri-easy&session_type=easy
 &tier=strong-finish&workout=W10-Fri-easy&duration=30&target_dist=3.5&min_d
 ist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-19-10-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
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/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-20-10-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260620
SUMMARY:🔵 Long Run · 1h
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINKS
 :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training
 _plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UT
 MB&distance=30K+Tuc%C3%A1n&week=10&session=W10-Sat-long&session_type=long&
 tier=strong-finish&workout=W10-Sat-long&duration=60&target_dist=7.0&min_di
 st=6&max_dist=8&target_vert=325&min_vert=275&max_vert=375\nhttps://trailsp
 lits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=325\nh
 ttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/trainin
 g-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=10&session=W10-Sat-long&session_type=long
 &tier=strong-finish&workout=W10-Sat-long&duration=60&target_dist=7.0&min_d
 ist=6&max_dist=8&target_vert=325&min_vert=275&max_vert=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-21-10-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260621
SUMMARY:🟢 Recovery Run or Hike · 40m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 275m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=10&session=W10-Sun-recover
 y&session_type=recovery&tier=strong-finish&workout=W10-Sun-recovery&durati
 on=40&target_dist=4.0&min_dist=3&max_dist=5&target_vert=275&min_vert=225&m
 ax_vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40
 &distance_km=4&vert_m=275\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=10&session=W10-Sun-recovery&session_type=
 recovery&tier=strong-finish&workout=W10-Sun-recovery&duration=40&target_di
 st=4.0&min_dist=3&max_dist=5&target_vert=275&min_vert=225&max_vert=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-22-11-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260622
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-23-11-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260623
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=11&session=W11-Tue-easy&session_type=easy&tier=strong-finish&wo
 rkout=W11-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp
 s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh
 ttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/trainin
 g-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=11&session=W11-Tue-easy&session_type=easy
 &tier=strong-finish&workout=W11-Tue-easy&duration=35&target_dist=4.0&min_d
 ist=3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-23-11-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260623
SUMMARY:💪 Strength (optional) · 20m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t
 raining_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=11&session=W11-Tue-strength-hill-sp
 rints&session_type=strength-hill-sprints&tier=strong-finish&workout=W11-Tu
 e-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://t
 railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=11&session=W11-Tue-strength-hill-sprints&
 session_type=strength-hill-sprints&tier=strong-finish&workout=W11-Tue-stre
 ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di
 st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-24-11-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260624
SUMMARY:🟠 Medium Long Run + Hills · 1h
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 450m\n• Effort: Mod
 erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp
 ort=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name
 =Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=11&session=W11-W
 ed-hills&session_type=hills&tier=strong-finish&workout=W11-Wed-hills&durat
 ion=60&hill_preference=hilly&target_dist=6.5&min_dist=5&max_dist=8&target_
 vert=450&min_vert=375&max_vert=525\nhttps://trailsplits.com/tools/fuel-cal
 culator?duration_min=60&distance_km=6.5&vert_m=450\nhttps://trailsplits.co
 m/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=11&session=W11-Wed-hills&session_type=hil
 ls&tier=strong-finish&workout=W11-Wed-hills&duration=60&hill_preference=hi
 lly&target_dist=6.5&min_dist=5&max_dist=8&target_vert=450&min_vert=375&max
 _vert=525
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-25-11-Thu-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260625
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-26-11-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260626
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=11&session=W11-Fri-easy&session_type=easy&tier=s
 trong-finish&workout=W11-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m
 ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d
 istance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-
 30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=11&session=W11-Fri-easy&session_type=easy
 &tier=strong-finish&workout=W11-Fri-easy&duration=30&target_dist=3.5&min_d
 ist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-26-11-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260626
SUMMARY:💪 Strength (optional) · 20m
DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si
 t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\;
  stop well before failure. If you have a long run Saturday\, avoid heavy e
 ccentric step-downs on Friday (swap to core/power or move to Wednesday). I
 n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• 
 Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength
 -for-trail-runners#no-gym\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-27-11-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260627
SUMMARY:🔵 Long Run · 1h 20m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h 20m\n• Vert: 375m\n• Effort: Moderate (steady)\n\n👇 L
 INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai
 ning_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+b
 y+UTMB&distance=30K+Tuc%C3%A1n&week=11&session=W11-Sat-long&session_type=l
 ong&tier=strong-finish&workout=W11-Sat-long&duration=80&target_dist=9.5&mi
 n_dist=8&max_dist=11&target_vert=375&min_vert=300&max_vert=450\nhttps://tr
 ailsplits.com/tools/fuel-calculator?duration_min=80&distance_km=9.5&vert_m
 =375\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/
 training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=11&session=W11-Sat-long&session_type=long
 &tier=strong-finish&workout=W11-Sat-long&duration=80&target_dist=9.5&min_d
 ist=8&max_dist=11&target_vert=375&min_vert=300&max_vert=450
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-28-11-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260628
SUMMARY:🟢 Recovery Run or Hike · 45m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 350m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=11&session=W11-Sun-recover
 y&session_type=recovery&tier=strong-finish&workout=W11-Sun-recovery&durati
 on=45&target_dist=4.5&min_dist=3&max_dist=6&target_vert=350&min_vert=275&m
 ax_vert=425\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45
 &distance_km=4.5&vert_m=350\nhttps://trailsplits.com/races/quito-trail-ecu
 ador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=11&session=W11-Sun-recovery&session_type=
 recovery&tier=strong-finish&workout=W11-Sun-recovery&duration=45&target_di
 st=4.5&min_dist=3&max_dist=6&target_vert=350&min_vert=275&max_vert=425
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-29-12-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260629
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-30-12-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260630
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=12&session=W12-Tue-easy&session_type=easy&tier=strong-finish&wo
 rkout=W12-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp
 s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh
 ttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/trainin
 g-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=12&session=W12-Tue-easy&session_type=easy
 &tier=strong-finish&workout=W12-Tue-easy&duration=35&target_dist=4.0&min_d
 ist=3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-06-30-12-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260630
SUMMARY:💪 Strength (optional) · 20m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t
 raining_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=12&session=W12-Tue-strength-hill-sp
 rints&session_type=strength-hill-sprints&tier=strong-finish&workout=W12-Tu
 e-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://t
 railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=12&session=W12-Tue-strength-hill-sprints&
 session_type=strength-hill-sprints&tier=strong-finish&workout=W12-Tue-stre
 ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di
 st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-01-12-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260701
SUMMARY:🟠 Medium Long Run + Hills · 50m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 375m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=12&session=W12-
 Wed-hills&session_type=hills&tier=strong-finish&workout=W12-Wed-hills&dura
 tion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target
 _vert=375&min_vert=300&max_vert=450\nhttps://trailsplits.com/tools/fuel-ca
 lculator?duration_min=50&distance_km=5.5&vert_m=375\nhttps://trailsplits.c
 om/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=12&session=W12-Wed-hills&session_type=hil
 ls&tier=strong-finish&workout=W12-Wed-hills&duration=50&hill_preference=hi
 lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=375&min_vert=300&max
 _vert=450
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-02-12-Thu-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260702
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-03-12-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260703
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=12&session=W12-Fri-easy&session_type=easy&tier=s
 trong-finish&workout=W12-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m
 ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d
 istance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-
 30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=12&session=W12-Fri-easy&session_type=easy
 &tier=strong-finish&workout=W12-Fri-easy&duration=30&target_dist=3.5&min_d
 ist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-03-12-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260703
SUMMARY:💪 Strength (optional) · 20m
DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si
 t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\;
  stop well before failure. If you have a long run Saturday\, avoid heavy e
 ccentric step-downs on Friday (swap to core/power or move to Wednesday). I
 n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• 
 Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength
 -for-trail-runners#no-gym\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-04-12-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260704
SUMMARY:🔵 Long Run · 1h 10m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h 10m\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 L
 INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai
 ning_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+b
 y+UTMB&distance=30K+Tuc%C3%A1n&week=12&session=W12-Sat-long&session_type=l
 ong&tier=strong-finish&workout=W12-Sat-long&duration=70&target_dist=8.5&mi
 n_dist=7&max_dist=10&target_vert=325&min_vert=275&max_vert=375\nhttps://tr
 ailsplits.com/tools/fuel-calculator?duration_min=70&distance_km=8.5&vert_m
 =325\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/
 training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=12&session=W12-Sat-long&session_type=long
 &tier=strong-finish&workout=W12-Sat-long&duration=70&target_dist=8.5&min_d
 ist=7&max_dist=10&target_vert=325&min_vert=275&max_vert=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-05-12-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260705
SUMMARY:🟢 Recovery Run or Hike · 30m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 300m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=12&session=W12-Sun-recover
 y&session_type=recovery&tier=strong-finish&workout=W12-Sun-recovery&durati
 on=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&m
 ax_vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30
 &distance_km=3&vert_m=300\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=12&session=W12-Sun-recovery&session_type=
 recovery&tier=strong-finish&workout=W12-Sun-recovery&duration=30&target_di
 st=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
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-06-13-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260706
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-07-13-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260707
SUMMARY:🟢 Easy Run · 35m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=13&session=W13-Tue-easy&session_type=easy&tier=strong-finish&wo
 rkout=W13-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5\nhttp
 s://trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4\nh
 ttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/trainin
 g-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=13&session=W13-Tue-easy&session_type=easy
 &tier=strong-finish&workout=W13-Tue-easy&duration=35&target_dist=4.0&min_d
 ist=3&max_dist=5
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-07-13-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260707
SUMMARY:💪 Strength (optional) · 20m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t
 raining_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=13&session=W13-Tue-strength-hill-sp
 rints&session_type=strength-hill-sprints&tier=strong-finish&workout=W13-Tu
 e-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://t
 railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=13&session=W13-Tue-strength-hill-sprints&
 session_type=strength-hill-sprints&tier=strong-finish&workout=W13-Tue-stre
 ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di
 st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-08-13-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260708
SUMMARY:🟠 Medium Long Run + Hills · 1h 10m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 1h 10m\n• Vert: 475m\n• Effort:
  Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu
 n&sport=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_
 name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=13&session=W
 13-Wed-hills&session_type=hills&tier=strong-finish&workout=W13-Wed-hills&d
 uration=70&hill_preference=hilly&target_dist=7.5&min_dist=6&max_dist=9&tar
 get_vert=475&min_vert=400&max_vert=550\nhttps://trailsplits.com/tools/fuel
 -calculator?duration_min=70&distance_km=7.5&vert_m=475\nhttps://trailsplit
 s.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=13&session=W13-Wed-hills&session_type=hil
 ls&tier=strong-finish&workout=W13-Wed-hills&duration=70&hill_preference=hi
 lly&target_dist=7.5&min_dist=6&max_dist=9&target_vert=475&min_vert=400&max
 _vert=550
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-09-13-Thu-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260709
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-10-13-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260710
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=13&session=W13-Fri-easy&session_type=easy&tier=s
 trong-finish&workout=W13-Fri-easy&duration=30&target_dist=3.5&min_dist=3&m
 ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d
 istance_km=3.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-
 30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=13&session=W13-Fri-easy&session_type=easy
 &tier=strong-finish&workout=W13-Fri-easy&duration=30&target_dist=3.5&min_d
 ist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-10-13-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260710
SUMMARY:💪 Strength (optional) · 20m
DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si
 t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\;
  stop well before failure. If you have a long run Saturday\, avoid heavy e
 ccentric step-downs on Friday (swap to core/power or move to Wednesday). I
 n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• 
 Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength
 -for-trail-runners#no-gym\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-11-13-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260711
SUMMARY:🔵 Long Run · 1h 25m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h 25m\n• Vert: 400m\n• Effort: Moderate (steady)\n\n👇 L
 INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai
 ning_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+b
 y+UTMB&distance=30K+Tuc%C3%A1n&week=13&session=W13-Sat-long&session_type=l
 ong&tier=strong-finish&workout=W13-Sat-long&duration=85&target_dist=10.0&m
 in_dist=9&max_dist=11&target_vert=400&min_vert=325&max_vert=475\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=85&distance_km=10&vert_m
 =400\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/
 training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=13&session=W13-Sat-long&session_type=long
 &tier=strong-finish&workout=W13-Sat-long&duration=85&target_dist=10.0&min_
 dist=9&max_dist=11&target_vert=400&min_vert=325&max_vert=475
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-12-13-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260712
SUMMARY:🟢 Recovery Run or Hike · 50m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 375m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=13&session=W13-Sun-recover
 y&session_type=recovery&tier=strong-finish&workout=W13-Sun-recovery&durati
 on=50&target_dist=5.0&min_dist=4&max_dist=6&target_vert=375&min_vert=300&m
 ax_vert=450\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50
 &distance_km=5&vert_m=375\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=13&session=W13-Sun-recovery&session_type=
 recovery&tier=strong-finish&workout=W13-Sun-recovery&duration=50&target_di
 st=5.0&min_dist=4&max_dist=6&target_vert=375&min_vert=300&max_vert=450
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-13-14-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260713
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-14-14-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260714
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=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=14&session=W14-Tue-easy&session_type=easy&tier=strong-finish&wo
 rkout=W14-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttp
 s://trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\
 nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/train
 ing-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=14&session=W14-Tue-easy&session_type=easy
 &tier=strong-finish&workout=W14-Tue-easy&duration=30&target_dist=3.5&min_d
 ist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-14-14-Tue-strength@trailsplits.com
DTSTAMP:20260606T073606Z
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=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuado
 r+by+UTMB&distance=30K+Tuc%C3%A1n&week=14&session=W14-Tue-strength-hill-sp
 rints&session_type=strength-hill-sprints&tier=strong-finish&workout=W14-Tu
 e-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://t
 railsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/
 races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=14&session=W14-Tue-strength-hill-sprints&
 session_type=strength-hill-sprints&tier=strong-finish&workout=W14-Tue-stre
 ngth-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_di
 st=1&max_dist=3&target_vert=240&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-15-14-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260715
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: 325m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=14&session=W14-
 Wed-hills&session_type=hills&tier=strong-finish&workout=W14-Wed-hills&dura
 tion=55&hill_preference=hilly&target_dist=6.0&min_dist=5&max_dist=7&target
 _vert=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fuel-ca
 lculator?duration_min=55&distance_km=6&vert_m=325\nhttps://trailsplits.com
 /races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=14&session=W14-Wed-hills&session_type=hil
 ls&tier=strong-finish&workout=W14-Wed-hills&duration=55&hill_preference=hi
 lly&target_dist=6.0&min_dist=5&max_dist=7&target_vert=325&min_vert=275&max
 _vert=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-16-14-Thu-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260716
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-17-14-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260717
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=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=14&session=W14-Fri-easy&session_type=easy&tier=s
 trong-finish&workout=W14-Fri-easy&duration=25&target_dist=3.0&min_dist=2&m
 ax_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=25&d
 istance_km=3\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30
 k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=14&session=W14-Fri-easy&session_type=easy
 &tier=strong-finish&workout=W14-Fri-easy&duration=25&target_dist=3.0&min_d
 ist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-17-14-Fri-strength@trailsplits.com
DTSTAMP:20260606T073606Z
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/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-18-14-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260718
SUMMARY:🔵 Long Run · 50m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 50m\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=14&session=W14-Sat-long&session_type=long
 &tier=strong-finish&workout=W14-Sat-long&duration=50&target_dist=6.0&min_d
 ist=5&max_dist=7&target_vert=275&min_vert=225&max_vert=325\nhttps://trails
 plits.com/tools/fuel-calculator?duration_min=50&distance_km=6&vert_m=275\n
 https://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/traini
 ng-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=14&session=W14-Sat-long&session_type=long
 &tier=strong-finish&workout=W14-Sat-long&duration=50&target_dist=6.0&min_d
 ist=5&max_dist=7&target_vert=275&min_vert=225&max_vert=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-19-14-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260719
SUMMARY:🟢 Recovery Run or Hike · 30m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 225m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=14&session=W14-Sun-recover
 y&session_type=recovery&tier=strong-finish&workout=W14-Sun-recovery&durati
 on=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&m
 ax_vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30
 &distance_km=3&vert_m=225\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=14&session=W14-Sun-recovery&session_type=
 recovery&tier=strong-finish&workout=W14-Sun-recovery&duration=30&target_di
 st=3.0&min_dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-20-15-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260720
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-21-15-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260721
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=15&session=W15-Tue-easy&session_type=easy&tier=strong-finish&wo
 rkout=W15-Tue-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttp
 s://trailsplits.com/tools/fuel-calculator?duration_min=25&distance_km=3\nh
 ttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/trainin
 g-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=15&session=W15-Tue-easy&session_type=easy
 &tier=strong-finish&workout=W15-Tue-easy&duration=25&target_dist=3.0&min_d
 ist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-22-15-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260722
SUMMARY:🟠 Medium Long Run + Hills · 35m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 225m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=15&session=W15-
 Wed-hills&session_type=hills&tier=strong-finish&workout=W15-Wed-hills&dura
 tion=35&hill_preference=hilly&target_dist=3.5&min_dist=2&max_dist=5&target
 _vert=225&min_vert=175&max_vert=275\nhttps://trailsplits.com/tools/fuel-ca
 lculator?duration_min=35&distance_km=3.5&vert_m=225\nhttps://trailsplits.c
 om/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=15&session=W15-Wed-hills&session_type=hil
 ls&tier=strong-finish&workout=W15-Wed-hills&duration=35&hill_preference=hi
 lly&target_dist=3.5&min_dist=2&max_dist=5&target_vert=225&min_vert=175&max
 _vert=275
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-23-15-Thu-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260723
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-24-15-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260724
SUMMARY:🟢 Easy Run · 20m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=15&session=W15-Fri-easy&session_type=easy&tier=s
 trong-finish&workout=W15-Fri-easy&duration=20&target_dist=2.5&min_dist=2&m
 ax_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&d
 istance_km=2.5\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-
 30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=15&session=W15-Fri-easy&session_type=easy
 &tier=strong-finish&workout=W15-Fri-easy&duration=20&target_dist=2.5&min_d
 ist=2&max_dist=3
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-25-15-Sat-long@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260725
SUMMARY:🔵 Long Run · 40m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 40m\n• Vert: 200m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=15&session=W15-Sat-long&session_type=long
 &tier=strong-finish&workout=W15-Sat-long&duration=40&target_dist=4.5&min_d
 ist=4&max_dist=5&target_vert=200&min_vert=150&max_vert=250\nhttps://trails
 plits.com/tools/fuel-calculator?duration_min=40&distance_km=4.5&vert_m=200
 \nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/trai
 ning-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=15&session=W15-Sat-long&session_type=long
 &tier=strong-finish&workout=W15-Sat-long&duration=40&target_dist=4.5&min_d
 ist=4&max_dist=5&target_vert=200&min_vert=150&max_vert=250
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-26-15-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260726
SUMMARY:🟢 Recovery Run or Hike · 20m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 150m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=15&session=W15-Sun-recover
 y&session_type=recovery&tier=strong-finish&workout=W15-Sun-recovery&durati
 on=20&target_dist=2.0&min_dist=1&max_dist=3&target_vert=150&min_vert=125&m
 ax_vert=175\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20
 &distance_km=2&vert_m=150\nhttps://trailsplits.com/races/quito-trail-ecuad
 or-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=15&session=W15-Sun-recovery&session_type=
 recovery&tier=strong-finish&workout=W15-Sun-recovery&duration=20&target_di
 st=2.0&min_dist=1&max_dist=3&target_vert=150&min_vert=125&max_vert=175
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-27-16-Mon-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260727
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-28-16-Tue-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260728
SUMMARY:🟢 Easy Run · 20m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=quito-trai
 l-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C
 3%A1n&week=16&session=W16-Tue-easy&session_type=easy&tier=strong-finish&wo
 rkout=W16-Tue-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3\nhttp
 s://trailsplits.com/tools/fuel-calculator?duration_min=20&distance_km=2.5\
 nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tuc-n/train
 ing-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=16&session=W16-Tue-easy&session_type=easy
 &tier=strong-finish&workout=W16-Tue-easy&duration=20&target_dist=2.5&min_d
 ist=2&max_dist=3
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-29-16-Wed-hills@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260729
SUMMARY:🟠 Medium Long Run + Hills · 35m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 150m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s
 port=trail_run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_nam
 e=Quito+Trail+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=16&session=W16-
 Wed-hills&session_type=hills&tier=strong-finish&workout=W16-Wed-hills&dura
 tion=35&hill_preference=hilly&target_dist=3.5&min_dist=2&max_dist=5&target
 _vert=175&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel-ca
 lculator?duration_min=35&distance_km=3.5&vert_m=150\nhttps://trailsplits.c
 om/races/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=16&session=W16-Wed-hills&session_type=hil
 ls&tier=strong-finish&workout=W16-Wed-hills&duration=35&hill_preference=hi
 lly&target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max
 _vert=225
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-30-16-Thu-rest@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260730
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/quito-trail-ecuador-by-utmb-30k-tuc-n/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-07-31-16-Fri-easy@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260731
SUMMARY:🟢 Easy Run · 15m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&
 race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+UTMB&dis
 tance=30K+Tuc%C3%A1n&week=16&session=W16-Fri-easy&session_type=easy&tier=s
 trong-finish&workout=W16-Fri-easy&duration=15&target_dist=2.0&min_dist=1&m
 ax_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=15&d
 istance_km=2\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30
 k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=16&session=W16-Fri-easy&session_type=easy
 &tier=strong-finish&workout=W16-Fri-easy&duration=15&target_dist=2.0&min_d
 ist=1&max_dist=3
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-08-01-16-Sat-race-day@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260801
SUMMARY:🏁 Race Day: Quito Trail Ecuador by UTMB 30K Tucán
DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n�
 � LINKS:\nhttps://trailsplits.com/races/quito-trail-ecuador-by-utmb-30k-tu
 c-n/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-quito-trail-ecuador-by-utmb-30k-tuc-n-2026-08-01-strong-finish-st
 rength-no-gym-2026-08-02-16-Sun-recovery@trailsplits.com
DTSTAMP:20260606T073606Z
DTSTART;VALUE=DATE:20260802
SUMMARY:🟢 Recovery Run or Hike · 20m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 100m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_
 run&ref=training_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Tra
 il+Ecuador+by+UTMB&distance=30K+Tuc%C3%A1n&week=16&session=W16-Sun-recover
 y&session_type=recovery&tier=strong-finish&workout=W16-Sun-recovery&durati
 on=20&target_dist=2.0&min_dist=1&max_dist=3&target_vert=100&min_vert=75&ma
 x_vert=125\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&
 distance_km=2&vert_m=100\nhttps://trailsplits.com/races/quito-trail-ecuado
 r-by-utmb-30k-tuc-n/training-plan
URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin
 g_plan&race=quito-trail-ecuador-by-utmb&race_name=Quito+Trail+Ecuador+by+U
 TMB&distance=30K+Tuc%C3%A1n&week=16&session=W16-Sun-recovery&session_type=
 recovery&tier=strong-finish&workout=W16-Sun-recovery&duration=20&target_di
 st=2.0&min_dist=1&max_dist=3&target_vert=100&min_vert=75&max_vert=125
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
END:VCALENDAR