BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//TrailSplits//Race Training Plan//EN
X-WR-CALNAME:TrailSplits: Transgrancanaria 21K (strong-finish\, +strength (no-gym))
METHOD:PUBLISH
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-17-effort-legend@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251117
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/transgrancanaria-21k/trai
 ning-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-17-W1-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251117
SUMMARY:📅 Week 1 Overview · Base Building
DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 625m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-24-W2-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251124
SUMMARY:📅 Week 2 Overview · Base Building
DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 675m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-01-W3-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251201
SUMMARY:📅 Week 3 Overview · Base Building
DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 725m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-08-W4-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251208
SUMMARY:📅 Week 4 Overview · Base Building
DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 625m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-15-W5-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251215
SUMMARY:📅 Week 5 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 800m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-22-W6-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251222
SUMMARY:📅 Week 6 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 875m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-29-W7-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251229
SUMMARY:📅 Week 7 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 875m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (40m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-05-W8-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260105
SUMMARY:📅 Week 8 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 775m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-12-W9-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260112
SUMMARY:📅 Week 9 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 3h\n• Vert: 1000m\n\nKEY SESSIONS:\n• Wed: Me
 dium Long Run + Hills (45m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps://tr
 ailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-19-W10-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260119
SUMMARY:📅 Week 10 Overview · Vert Accumulation
DESCRIPTION:TOTALS:\n• Time: 3h 5m\n• Vert: 1000m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (50m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-26-W11-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260126
SUMMARY:📅 Week 11 Overview · Peak Volume
DESCRIPTION:TOTALS:\n• Time: 3h 15m\n• Vert: 1150m\n\nKEY SESSIONS:\n• Wed
 : Medium Long Run + Hills (45m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-02-W12-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260202
SUMMARY:📅 Week 12 Overview · Peak Volume
DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 1000m\n\nKEY SESSIONS:\n• Wed
 : Medium Long Run + Hills (35m)\n• Sat: Long Run (55m)\n\n👇 PLAN:\nhttps:
 //trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-09-W13-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260209
SUMMARY:📅 Week 13 Overview · Peak Volume
DESCRIPTION:TOTALS:\n• Time: 3h 30m\n• Vert: 1250m\n\nKEY SESSIONS:\n• Wed
 : Medium Long Run + Hills (50m)\n• Sat: Long Run (1h 5m)\n\n👇 PLAN:\nhttp
 s://trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-16-W14-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260216
SUMMARY:📅 Week 14 Overview · Taper
DESCRIPTION:TOTALS:\n• Time: 2h 25m\n• Vert: 800m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (40m)\n• Sat: Long Run (35m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-23-W15-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260223
SUMMARY:📅 Week 15 Overview · Taper
DESCRIPTION:TOTALS:\n• Time: 1h 45m\n• Vert: 575m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (25m)\n• Sat: Long Run (30m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-03-02-W16-overview@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260302
SUMMARY:📅 Week 16 Overview · Taper
DESCRIPTION:TOTALS:\n• Time: 1h 30m\n• Vert: 350m\n\nKEY SESSIONS:\n• Wed:
  Medium Long Run + Hills (20m)\n• Sat: Long Run (25m)\n\n👇 PLAN:\nhttps:/
 /trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-17-1-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251117
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-18-1-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251118
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W1-Tue-easy&min_di
 st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi
 n=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W1-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-18-1-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251118
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W1-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma
 x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t
 rail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/tr
 aining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W1-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist
 =3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-19-1-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251119
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: 250m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W1-Wed-hills&hill_preference=hilly&min_dist=
 2&max_dist=5&min_vert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel
 -calculator?duration_min=35&distance_km=3.5&vert_m=250\nhttps://trailsplit
 s.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W1-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=200&
 max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-20-1-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251120
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/transgrancanaria-21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-21-1-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251121
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W1-
 Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula
 tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgran
 canaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W1-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-21-1-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251121
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-22-1-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251122
SUMMARY:🔵 Long Run · 45m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 45m\n• Vert: 200m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W1-Sat-long&min_dist=5&max_dist=6&min_vert=150&max_vert=250\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_
 m=200\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W1-Sat-long&min_dist=5&max_dist=6&min_vert=150&max_vert=250
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-23-1-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251123
SUMMARY:🟢 Recovery Run or Hike · 20m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 175m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W1-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_
 vert=200\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&di
 stance_km=2&vert_m=175\nhttps://trailsplits.com/races/transgrancanaria-21k
 /training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W1-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_vert=200
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-24-2-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251124
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-25-2-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251125
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W2-Tue-easy&min_di
 st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi
 n=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W2-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-25-2-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251125
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W2-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma
 x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t
 rail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/tr
 aining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W2-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist
 =3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-26-2-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251126
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: 275m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W2-Wed-hills&hill_preference=hilly&min_dist=
 2&max_dist=5&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel
 -calculator?duration_min=35&distance_km=3.5&vert_m=275\nhttps://trailsplit
 s.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W2-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=225&
 max_vert=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-27-2-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251127
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/transgrancanaria-21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-28-2-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251128
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W2-
 Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula
 tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgran
 canaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W2-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-28-2-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251128
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-29-2-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251129
SUMMARY:🔵 Long Run · 45m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 45m\n• Vert: 225m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W2-Sat-long&min_dist=5&max_dist=6&min_vert=175&max_vert=275\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_
 m=225\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W2-Sat-long&min_dist=5&max_dist=6&min_vert=175&max_vert=275
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-11-30-2-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251130
SUMMARY:🟢 Recovery Run or Hike · 20m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 175m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W2-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_
 vert=200\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&di
 stance_km=2&vert_m=175\nhttps://trailsplits.com/races/transgrancanaria-21k
 /training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W2-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_vert=200
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-01-3-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251201
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-02-3-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251202
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W3-Tue-easy&min_di
 st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi
 n=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W3-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-02-3-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251202
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W3-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma
 x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t
 rail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/tr
 aining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W3-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist
 =3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-03-3-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251203
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: 300m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W3-Wed-hills&hill_preference=hilly&min_dist=
 2&max_dist=5&min_vert=250&max_vert=350\nhttps://trailsplits.com/tools/fuel
 -calculator?duration_min=35&distance_km=3.5&vert_m=300\nhttps://trailsplit
 s.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W3-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=250&
 max_vert=350
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-04-3-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251204
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/transgrancanaria-21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-05-3-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251205
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W3-
 Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula
 tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgran
 canaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W3-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-05-3-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251205
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-06-3-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251206
SUMMARY:🔵 Long Run · 45m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 45m\n• Vert: 225m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W3-Sat-long&min_dist=5&max_dist=6&min_vert=175&max_vert=275\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_
 m=225\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W3-Sat-long&min_dist=5&max_dist=6&min_vert=175&max_vert=275
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-07-3-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251207
SUMMARY:🟢 Recovery Run or Hike · 20m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 200m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W3-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_
 vert=200\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&di
 stance_km=2&vert_m=200\nhttps://trailsplits.com/races/transgrancanaria-21k
 /training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W3-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_vert=200
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-08-4-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251208
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-09-4-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251209
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W4-Tue-easy&min_di
 st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi
 n=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W4-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-09-4-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251209
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W4-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma
 x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t
 rail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/tr
 aining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W4-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist
 =3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-10-4-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251210
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: 250m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W4-Wed-hills&hill_preference=hilly&min_dist=
 2&max_dist=5&min_vert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel
 -calculator?duration_min=35&distance_km=3.5&vert_m=250\nhttps://trailsplit
 s.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W4-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=200&
 max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-11-4-Thu-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251211
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-12-4-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251212
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W4-
 Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula
 tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgran
 canaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W4-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-12-4-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251212
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-13-4-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251213
SUMMARY:🔵 Long Run · 45m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 45m\n• Vert: 200m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W4-Sat-long&min_dist=5&max_dist=6&min_vert=150&max_vert=250\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_
 m=200\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W4-Sat-long&min_dist=5&max_dist=6&min_vert=150&max_vert=250
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-14-4-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251214
SUMMARY:🟢 Recovery Run or Hike · 20m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 175m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W4-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_
 vert=200\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&di
 stance_km=2&vert_m=175\nhttps://trailsplits.com/races/transgrancanaria-21k
 /training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W4-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_vert=200
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-15-5-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251215
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-16-5-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251216
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W5-Tue-easy&min_di
 st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi
 n=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W5-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-16-5-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251216
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W5-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma
 x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t
 rail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/tr
 aining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W5-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist
 =3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-17-5-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251217
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: 325m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W5-Wed-hills&hill_preference=hilly&min_dist=
 2&max_dist=5&min_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fuel
 -calculator?duration_min=35&distance_km=3.5&vert_m=325\nhttps://trailsplit
 s.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W5-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=275&
 max_vert=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-18-5-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251218
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/transgrancanaria-21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-19-5-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251219
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W5-
 Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula
 tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgran
 canaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W5-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-19-5-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251219
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-20-5-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251220
SUMMARY:🔵 Long Run · 45m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 45m\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W5-Sat-long&min_dist=5&max_dist=6&min_vert=200&max_vert=300\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_
 m=250\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W5-Sat-long&min_dist=5&max_dist=6&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-21-5-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251221
SUMMARY:🟢 Recovery Run or Hike · 20m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 225m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W5-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_
 vert=200\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&di
 stance_km=2&vert_m=225\nhttps://trailsplits.com/races/transgrancanaria-21k
 /training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W5-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_vert=200
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-22-6-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251222
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-23-6-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251223
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W6-Tue-easy&min_di
 st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi
 n=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W6-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-23-6-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251223
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W6-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma
 x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t
 rail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/tr
 aining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W6-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist
 =3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-24-6-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251224
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: 350m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W6-Wed-hills&hill_preference=hilly&min_dist=
 2&max_dist=5&min_vert=275&max_vert=425\nhttps://trailsplits.com/tools/fuel
 -calculator?duration_min=35&distance_km=3.5&vert_m=350\nhttps://trailsplit
 s.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W6-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=275&
 max_vert=425
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-25-6-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251225
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/transgrancanaria-21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-26-6-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251226
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W6-
 Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula
 tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgran
 canaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W6-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-26-6-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251226
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-27-6-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251227
SUMMARY:🔵 Long Run · 45m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 45m\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W6-Sat-long&min_dist=5&max_dist=6&min_vert=225&max_vert=325\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_
 m=275\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W6-Sat-long&min_dist=5&max_dist=6&min_vert=225&max_vert=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-28-6-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251228
SUMMARY:🟢 Recovery Run or Hike · 20m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 250m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W6-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_
 vert=200\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&di
 stance_km=2&vert_m=250\nhttps://trailsplits.com/races/transgrancanaria-21k
 /training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W6-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_vert=200
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-29-7-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251229
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-30-7-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251230
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W7-Tue-easy&min_di
 st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi
 n=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W7-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-30-7-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251230
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W7-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma
 x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t
 rail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/tr
 aining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W7-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist
 =3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 5-12-31-7-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20251231
SUMMARY:🟠 Medium Long Run + Hills · 40m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 350m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W7-Wed-hills&hill_preference=hilly&min_dist=
 3&max_dist=5&min_vert=275&max_vert=425\nhttps://trailsplits.com/tools/fuel
 -calculator?duration_min=40&distance_km=4&vert_m=350\nhttps://trailsplits.
 com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W7-Wed-hills&hill_preference=hilly&min_dist=3&max_dist=5&min_vert=275&
 max_vert=425
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-01-7-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260101
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/transgrancanaria-21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-02-7-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260102
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W7-
 Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula
 tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgran
 canaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W7-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-02-7-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260102
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-03-7-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260103
SUMMARY:🔵 Long Run · 45m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 45m\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W7-Sat-long&min_dist=5&max_dist=6&min_vert=225&max_vert=325\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_
 m=275\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W7-Sat-long&min_dist=5&max_dist=6&min_vert=225&max_vert=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-04-7-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260104
SUMMARY:🟢 Recovery Run or Hike · 25m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 250m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W7-Sun-recovery&min_dist=2&max_dist=3&min_vert=150&max_
 vert=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=25&di
 stance_km=2.5&vert_m=250\nhttps://trailsplits.com/races/transgrancanaria-2
 1k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W7-Sun-recovery&min_dist=2&max_dist=3&min_vert=150&max_vert=250
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-05-8-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260105
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-06-8-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260106
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W8-Tue-easy&min_di
 st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi
 n=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W8-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-06-8-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260106
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W8-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma
 x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t
 rail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/tr
 aining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W8-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist
 =3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-07-8-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260107
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: 300m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W8-Wed-hills&hill_preference=hilly&min_dist=
 2&max_dist=5&min_vert=250&max_vert=350\nhttps://trailsplits.com/tools/fuel
 -calculator?duration_min=35&distance_km=3.5&vert_m=300\nhttps://trailsplit
 s.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W8-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=250&
 max_vert=350
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-08-8-Thu-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260108
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-09-8-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260109
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W8-
 Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula
 tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgran
 canaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W8-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-09-8-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260109
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-10-8-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260110
SUMMARY:🔵 Long Run · 45m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 45m\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W8-Sat-long&min_dist=5&max_dist=6&min_vert=200&max_vert=300\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_
 m=250\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W8-Sat-long&min_dist=5&max_dist=6&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-11-8-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260111
SUMMARY:🟢 Recovery Run or Hike · 20m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 225m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W8-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_
 vert=200\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&di
 stance_km=2&vert_m=225\nhttps://trailsplits.com/races/transgrancanaria-21k
 /training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W8-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_vert=200
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-12-9-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260112
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-13-9-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260113
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W9-Tue-easy&min_di
 st=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi
 n=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W9-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-13-9-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260113
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W9-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma
 x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t
 rail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/tr
 aining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W9-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist
 =3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-14-9-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260114
SUMMARY:🟠 Medium Long Run + Hills · 45m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 400m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W9-Wed-hills&hill_preference=hilly&min_dist=
 3&max_dist=6&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/fuel
 -calculator?duration_min=45&distance_km=4.5&vert_m=400\nhttps://trailsplit
 s.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W9-Wed-hills&hill_preference=hilly&min_dist=3&max_dist=6&min_vert=325&
 max_vert=475
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-15-9-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260115
SUMMARY:🧘 Cross-train (optional) · 5m
DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET
 S:\n• Duration: 5m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://
 trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-16-9-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260116
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W9-
 Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula
 tor?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgran
 canaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W9-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-16-9-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260116
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-17-9-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260117
SUMMARY:🔵 Long Run · 45m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 45m\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W9-Sat-long&min_dist=5&max_dist=6&min_vert=275&max_vert=375\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert_
 m=325\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W9-Sat-long&min_dist=5&max_dist=6&min_vert=275&max_vert=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-18-9-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260118
SUMMARY:🟢 Recovery Run or Hike · 30m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 275m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W9-Sun-recovery&min_dist=2&max_dist=4&min_vert=200&max_
 vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&di
 stance_km=3&vert_m=275\nhttps://trailsplits.com/races/transgrancanaria-21k
 /training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W9-Sun-recovery&min_dist=2&max_dist=4&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-19-10-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260119
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-20-10-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260120
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W10-Tue-easy&min_d
 ist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m
 in=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/
 training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W10-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-20-10-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260120
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W10-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m
 ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-
 trail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W10-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis
 t=3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-21-10-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260121
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: 400m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W10-Wed-hills&hill_preference=hilly&min_dist
 =4&max_dist=7&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/fue
 l-calculator?duration_min=50&distance_km=5.5&vert_m=400\nhttps://trailspli
 ts.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W10-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=325
 &max_vert=475
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-22-10-Thu-cross-train@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260122
SUMMARY:🧘 Cross-train (optional) · 5m
DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET
 S:\n• Duration: 5m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://
 trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-23-10-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260123
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W10
 -Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul
 ator?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgra
 ncanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W10-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-23-10-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260123
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-24-10-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260124
SUMMARY:🔵 Long Run · 45m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 45m\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W10-Sat-long&min_dist=5&max_dist=6&min_vert=275&max_vert=375\nhttps://
 trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5&vert
 _m=325\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W10-Sat-long&min_dist=5&max_dist=6&min_vert=275&max_vert=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-25-10-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260125
SUMMARY:🟢 Recovery Run or Hike · 30m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 275m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W10-Sun-recovery&min_dist=2&max_dist=4&min_vert=200&max
 _vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d
 istance_km=3&vert_m=275\nhttps://trailsplits.com/races/transgrancanaria-21
 k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W10-Sun-recovery&min_dist=2&max_dist=4&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-26-11-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260126
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-27-11-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260127
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W11-Tue-easy&min_d
 ist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m
 in=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/
 training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W11-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-27-11-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260127
SUMMARY:💪 Strength (optional) · 20m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W11-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m
 ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-
 trail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W11-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis
 t=3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-28-11-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260128
SUMMARY:🟠 Medium Long Run + Hills · 45m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 425m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W11-Wed-hills&hill_preference=hilly&min_dist
 =3&max_dist=6&min_vert=350&max_vert=500\nhttps://trailsplits.com/tools/fue
 l-calculator?duration_min=45&distance_km=4.5&vert_m=425\nhttps://trailspli
 ts.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W11-Wed-hills&hill_preference=hilly&min_dist=3&max_dist=6&min_vert=350
 &max_vert=500
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-29-11-Thu-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260129
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-30-11-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260130
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W11
 -Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul
 ator?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgra
 ncanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W11-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-30-11-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260130
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-01-31-11-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260131
SUMMARY:🔵 Long Run · 1h
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h\n• Vert: 375m\n• Effort: Moderate (steady)\n\n👇 LINKS
 :\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&worko
 ut=W11-Sat-long&min_dist=6&max_dist=8&min_vert=300&max_vert=450\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=
 375\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W11-Sat-long&min_dist=6&max_dist=8&min_vert=300&max_vert=450
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-01-11-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260201
SUMMARY:🟢 Recovery Run or Hike · 35m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 350m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W11-Sun-recovery&min_dist=3&max_dist=4&min_vert=225&max
 _vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&d
 istance_km=3.5&vert_m=350\nhttps://trailsplits.com/races/transgrancanaria-
 21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W11-Sun-recovery&min_dist=3&max_dist=4&min_vert=225&max_vert=325
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-02-12-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260202
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-03-12-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260203
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W12-Tue-easy&min_d
 ist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m
 in=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/
 training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W12-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-03-12-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260203
SUMMARY:💪 Strength (optional) · 20m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W12-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m
 ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-
 trail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W12-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis
 t=3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-04-12-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260204
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: 375m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W12-Wed-hills&hill_preference=hilly&min_dist
 =2&max_dist=5&min_vert=300&max_vert=450\nhttps://trailsplits.com/tools/fue
 l-calculator?duration_min=35&distance_km=3.5&vert_m=375\nhttps://trailspli
 ts.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W12-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=300
 &max_vert=450
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-05-12-Thu-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260205
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-06-12-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260206
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W12
 -Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul
 ator?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgra
 ncanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W12-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-06-12-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260206
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-07-12-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260207
SUMMARY:🔵 Long Run · 55m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 55m\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W12-Sat-long&min_dist=5&max_dist=8&min_vert=275&max_vert=375\nhttps://
 trailsplits.com/tools/fuel-calculator?duration_min=55&distance_km=6.5&vert
 _m=325\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W12-Sat-long&min_dist=5&max_dist=8&min_vert=275&max_vert=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-08-12-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260208
SUMMARY:🟢 Recovery Run or Hike · 20m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 300m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W12-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max
 _vert=200\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&d
 istance_km=2&vert_m=300\nhttps://trailsplits.com/races/transgrancanaria-21
 k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W12-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_vert=200
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-09-13-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260209
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-10-13-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260210
SUMMARY:🟢 Easy Run · 30m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W13-Tue-easy&min_d
 ist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m
 in=30&distance_km=3.5\nhttps://trailsplits.com/races/transgrancanaria-21k/
 training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W13-Tue-easy&min_dist=3&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-10-13-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260210
SUMMARY:💪 Strength (optional) · 20m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W13-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m
 ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-
 trail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W13-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis
 t=3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-11-13-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260211
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: 475m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W13-Wed-hills&hill_preference=hilly&min_dist
 =4&max_dist=7&min_vert=400&max_vert=550\nhttps://trailsplits.com/tools/fue
 l-calculator?duration_min=50&distance_km=5.5&vert_m=475\nhttps://trailspli
 ts.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W13-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=400
 &max_vert=550
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-12-13-Thu-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260212
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-13-13-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260213
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W13
 -Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul
 ator?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/transgra
 ncanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W13-Fri-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-13-13-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260213
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-14-13-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260214
SUMMARY:🔵 Long Run · 1h 5m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 1h 5m\n• Vert: 400m\n• Effort: Moderate (steady)\n\n👇 LI
 NKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&wo
 rkout=W13-Sat-long&min_dist=6&max_dist=9&min_vert=325&max_vert=475\nhttps:
 //trailsplits.com/tools/fuel-calculator?duration_min=65&distance_km=7.5&ve
 rt_m=400\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W13-Sat-long&min_dist=6&max_dist=9&min_vert=325&max_vert=475
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-15-13-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260215
SUMMARY:🟢 Recovery Run or Hike · 40m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 375m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W13-Sun-recovery&min_dist=3&max_dist=5&min_vert=250&max
 _vert=375\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&d
 istance_km=4&vert_m=375\nhttps://trailsplits.com/races/transgrancanaria-21
 k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W13-Sun-recovery&min_dist=3&max_dist=5&min_vert=250&max_vert=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-16-14-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260216
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-17-14-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260217
SUMMARY:🟢 Easy Run · 25m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W14-Tue-easy&min_d
 ist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m
 in=25&distance_km=3\nhttps://trailsplits.com/races/transgrancanaria-21k/tr
 aining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W14-Tue-easy&min_dist=2&max_dist=4
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-17-14-Tue-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260217
SUMMARY:💪 Strength (optional) · 30m
DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg
  RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; 
 stop well before failure. If 10 reps feels easy\, add weight (backpack/wat
 er) so the last 2 reps feel challenging. In peak weeks\, keep it short and
  easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n�
 � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla
 n&workout=W14-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m
 ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-
 trail-runners#no-gym\nhttps://trailsplits.com/races/transgrancanaria-21k/t
 raining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W14-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis
 t=3&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-18-14-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260218
SUMMARY:🟠 Medium Long Run + Hills · 40m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 325m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W14-Wed-hills&hill_preference=hilly&min_dist
 =3&max_dist=5&min_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fue
 l-calculator?duration_min=40&distance_km=4&vert_m=325\nhttps://trailsplits
 .com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W14-Wed-hills&hill_preference=hilly&min_dist=3&max_dist=5&min_vert=275
 &max_vert=375
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-19-14-Thu-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260219
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-20-14-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260220
SUMMARY:🟢 Easy Run · 20m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W14
 -Fri-easy&min_dist=2&max_dist=3\nhttps://trailsplits.com/tools/fuel-calcul
 ator?duration_min=20&distance_km=2.5\nhttps://trailsplits.com/races/transg
 rancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W14-Fri-easy&min_dist=2&max_dist=3
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-20-14-Fri-strength@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260220
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/transgrancanaria-
 21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-21-14-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260221
SUMMARY:🔵 Long Run · 35m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 35m\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W14-Sat-long&min_dist=3&max_dist=5&min_vert=200&max_vert=300\nhttps://
 trailsplits.com/tools/fuel-calculator?duration_min=35&distance_km=4&vert_m
 =250\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W14-Sat-long&min_dist=3&max_dist=5&min_vert=200&max_vert=300
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-22-14-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260222
SUMMARY:🟢 Recovery Run or Hike · 25m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 225m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W14-Sun-recovery&min_dist=2&max_dist=3&min_vert=150&max
 _vert=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=25&d
 istance_km=2.5&vert_m=225\nhttps://trailsplits.com/races/transgrancanaria-
 21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W14-Sun-recovery&min_dist=2&max_dist=3&min_vert=150&max_vert=250
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-23-15-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260223
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-24-15-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260224
SUMMARY:🟢 Easy Run · 20m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W15-Tue-easy&min_d
 ist=2&max_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duration_m
 in=20&distance_km=2.5\nhttps://trailsplits.com/races/transgrancanaria-21k/
 training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W15-Tue-easy&min_dist=2&max_dist=3
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-25-15-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260225
SUMMARY:🟠 Medium Long Run + Hills · 25m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 225m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W15-Wed-hills&hill_preference=hilly&min_dist
 =2&max_dist=3&min_vert=175&max_vert=275\nhttps://trailsplits.com/tools/fue
 l-calculator?duration_min=25&distance_km=2.5&vert_m=225\nhttps://trailspli
 ts.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W15-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=3&min_vert=175
 &max_vert=275
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-26-15-Thu-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260226
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race
 s/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-27-15-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260227
SUMMARY:🟢 Easy Run · 15m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W15
 -Fri-easy&min_dist=1&max_dist=3\nhttps://trailsplits.com/tools/fuel-calcul
 ator?duration_min=15&distance_km=2\nhttps://trailsplits.com/races/transgra
 ncanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W15-Fri-easy&min_dist=1&max_dist=3
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-02-28-15-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260228
SUMMARY:🔵 Long Run · 30m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 30m\n• Vert: 200m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W15-Sat-long&min_dist=3&max_dist=4&min_vert=150&max_vert=250\nhttps://
 trailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5&vert
 _m=200\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W15-Sat-long&min_dist=3&max_dist=4&min_vert=150&max_vert=250
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-03-01-15-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260301
SUMMARY:🟢 Recovery Run or Hike · 15m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 15m\n• Vert: 150m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W15-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max
 _vert=175\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=15&d
 istance_km=2&vert_m=150\nhttps://trailsplits.com/races/transgrancanaria-21
 k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W15-Sun-recovery&min_dist=1&max_dist=3&min_vert=125&max_vert=175
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-03-02-16-Mon-rest@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260302
SUMMARY:💤 Rest
DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp
 lits.com/races/transgrancanaria-21k/training-plan
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-BUSYSTATUS:FREE
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-03-03-16-Tue-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260303
SUMMARY:🟢 Easy Run · 15m
DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat
 ion: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit
 s.com/planner?sport=trail_run&ref=training_plan&workout=W16-Tue-easy&min_d
 ist=1&max_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duration_m
 in=15&distance_km=2\nhttps://trailsplits.com/races/transgrancanaria-21k/tr
 aining-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W16-Tue-easy&min_dist=1&max_dist=3
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-03-04-16-Wed-hills@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260304
SUMMARY:🟠 Medium Long Run + Hills · 20m
DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin
 g transitions.\n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 150m\n• Effort: Mo
 derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_
 run&ref=training_plan&workout=W16-Wed-hills&hill_preference=hilly&min_dist
 =1&max_dist=3&min_vert=125&max_vert=175\nhttps://trailsplits.com/tools/fue
 l-calculator?duration_min=20&distance_km=2&vert_m=150\nhttps://trailsplits
 .com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W16-Wed-hills&hill_preference=hilly&min_dist=1&max_dist=3&min_vert=125
 &max_vert=175
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-03-05-16-Thu-race-day@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260305
SUMMARY:🏁 Race Day: Transgrancanaria 21K
DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n�
 � LINKS:\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-03-06-16-Fri-easy@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260306
SUMMARY:🟢 Easy Run · 15m
DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA
 RGETS:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt
 ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W16
 -Fri-easy&min_dist=1&max_dist=3\nhttps://trailsplits.com/tools/fuel-calcul
 ator?duration_min=15&distance_km=2\nhttps://trailsplits.com/races/transgra
 ncanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W16-Fri-easy&min_dist=1&max_dist=3
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-03-07-16-Sat-long@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260307
SUMMARY:🔵 Long Run · 25m
DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE
 TS:\n• Duration: 25m\n• Vert: 100m\n• Effort: Moderate (steady)\n\n👇 LINK
 S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W16-Sat-long&min_dist=2&max_dist=4&min_vert=75&max_vert=125\nhttps://t
 railsplits.com/tools/fuel-calculator?duration_min=25&distance_km=3&vert_m=
 100\nhttps://trailsplits.com/races/transgrancanaria-21k/training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W16-Sat-long&min_dist=2&max_dist=4&min_vert=75&max_vert=125
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
BEGIN:VEVENT
UID:race-transgrancanaria-21k-2026-03-05-strong-finish-strength-no-gym-202
 6-03-08-16-Sun-recovery@trailsplits.com
DTSTAMP:20260606T012153Z
DTSTART;VALUE=DATE:20260308
SUMMARY:🟢 Recovery Run or Hike · 15m
DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\
 n\n📊 TARGETS:\n• Duration: 15m\n• Vert: 100m\n• Effort: Easy (conversatio
 nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra
 ining_plan&workout=W16-Sun-recovery&min_dist=1&max_dist=3&min_vert=75&max_
 vert=125\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=15&di
 stance_km=2&vert_m=100\nhttps://trailsplits.com/races/transgrancanaria-21k
 /training-plan
URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work
 out=W16-Sun-recovery&min_dist=1&max_dist=3&min_vert=75&max_vert=125
TRANSP:OPAQUE
X-MICROSOFT-CDO-BUSYSTATUS:BUSY
CATEGORIES:TrailSplits
END:VEVENT
END:VCALENDAR