BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: Ultra-Trail Shudao by UTMB DSD 100K (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-20-effort-legend@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260720 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/ultra-trail-shudao-by-utm b-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-20-W1-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260720 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 45m\n• Vert: 1725m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 30m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-27-W2-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260727 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 6h 10m\n• Vert: 1875m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 35m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-03-W3-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260803 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 6h 35m\n• Vert: 1975m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 45m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-10-W4-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260810 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 40m\n• Vert: 1675m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 20m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-17-W5-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260817 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 20m\n• Vert: 2175m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 55m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-24-W6-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260824 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 45m\n• Vert: 2325m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h)\n• Sat: Long Run (1h 50m)\n\n👇 PLAN:\nhttp s://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-pla n TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-31-W7-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260831 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 8h 10m\n• Vert: 2425m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 5m)\n• Sat: Long Run (2h)\n\n👇 PLAN:\nhttps ://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-07-W8-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260907 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h\n• Vert: 2100m\n\nKEY SESSIONS:\n• Wed: Me dium Long Run + Hills (1h 40m)\n• Sat: Long Run (2h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-14-W9-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260914 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 8h 55m\n• Vert: 2675m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 20m)\n• Sat: Long Run (2h 10m)\n\n👇 PLAN:\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-21-W10-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260921 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 11h 40m\n• Vert: 2775m\n\nKEY SESSIONS:\n• We d: Medium Long Run + Hills (2h 25m)\n• Sat: Adventure Run / Hike (4h 35m)\ n\n👇 PLAN:\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd- 100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-28-W11-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260928 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 9h 45m\n• Vert: 3125m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 25m)\n• Sat: Long Run (Part 1) (3h 30m)\n\n� � PLAN:\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k /training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-05-W12-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261005 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 9h 30m\n• Vert: 2650m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 40m)\n• Sat: Adventure Run / Hike (4h 35m)\n \n👇 PLAN:\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-1 00k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-12-W13-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261012 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 10h 30m\n• Vert: 3325m\n\nKEY SESSIONS:\n• We d: Medium Long Run + Hills (2h 30m)\n• Sat: Long Run (Part 1) (3h 30m)\n\n 👇 PLAN:\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100 k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-19-W14-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261019 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 7h 20m\n• Vert: 2175m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 5m)\n• Sat: Long Run (1h 50m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-26-W15-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261026 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 5h 15m\n• Vert: 1575m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 30m)\n• Sat: Long Run (1h 20m)\n\n👇 PLAN:\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-11-02-W16-overview@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261102 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 925m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (55m)\n• Sat: Long Run (50m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-20-1-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260720 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-21-1-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260721 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&we ek=1&session=W1-Tue-easy&session_type=easy&tier=strong-finish&workout=W1-T ue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://trai lsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=1&session=W1-Tue-easy&session_type=easy&tier=stro ng-finish&workout=W1-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-21-1-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260721 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=1&session=W1-Tue-strength-hill-sprints&sess ion_type=strength-hill-sprints&tier=strong-finish&workout=W1-Tue-strength- hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1& max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits. com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra -trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=1&session=W1-Tue-strength-hill-sprints&session_ty pe=strength-hill-sprints&tier=strong-finish&workout=W1-Tue-strength-hill-s prints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_di st=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-22-1-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260722 SUMMARY:🟠 Medium Long Run + Hills · 1h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 700m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_n ame=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=1&session=W1-Wed-hil ls&session_type=hills&tier=strong-finish&workout=W1-Wed-hills&duration=90& hill_preference=hilly&target_dist=9.5&min_dist=8&max_dist=11&target_vert=7 00&min_vert=575&max_vert=825\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=90&distance_km=9.5&vert_m=700\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=1&session=W1-Wed-hills&session_type=hills&tier=st rong-finish&workout=W1-Wed-hills&duration=90&hill_preference=hilly&target_ dist=9.5&min_dist=8&max_dist=11&target_vert=700&min_vert=575&max_vert=825 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-23-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260723 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/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-24-1-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260724 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=1&session=W1-Fri-easy&session_type=easy&tier=strong-fini sh&workout=W1-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\n https://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km= 5.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=1&session=W1-Fri-easy&session_type=easy&tier=stro ng-finish&workout=W1-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-24-1-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260724 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-25-1-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260725 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 550m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=DSD+100K&week=1&session=W1-Sat-long&session_type=long&tier=s trong-finish&workout=W1-Sat-long&duration=105&target_dist=12.5&min_dist=11 &max_dist=14&target_vert=550&min_vert=450&max_vert=650\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=105&distance_km=12.5&vert_m=550\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=1&session=W1-Sat-long&session_type=long&tier=stro ng-finish&workout=W1-Sat-long&duration=105&target_dist=12.5&min_dist=11&ma x_dist=14&target_vert=550&min_vert=450&max_vert=650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-26-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260726 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 475m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=DSD+100K&week=1&session=W1-Sun-recovery&session_ type=recovery&tier=strong-finish&workout=W1-Sun-recovery&duration=55&targe t_dist=5.5&min_dist=4&max_dist=7&target_vert=440&min_vert=350&max_vert=525 \nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&distance_k m=5.5&vert_m=475\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb -dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=1&session=W1-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W1-Sun-recovery&duration=55&target_dist=5.5&min_ dist=4&max_dist=7&target_vert=440&min_vert=350&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-27-2-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260727 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-28-2-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260728 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&we ek=2&session=W2-Tue-easy&session_type=easy&tier=strong-finish&workout=W2-T ue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://trai lsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=2&session=W2-Tue-easy&session_type=easy&tier=stro ng-finish&workout=W2-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-28-2-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260728 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=2&session=W2-Tue-strength-hill-sprints&sess ion_type=strength-hill-sprints&tier=strong-finish&workout=W2-Tue-strength- hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1& max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits. com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra -trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=2&session=W2-Tue-strength-hill-sprints&session_ty pe=strength-hill-sprints&tier=strong-finish&workout=W2-Tue-strength-hill-s prints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_di st=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-29-2-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260729 SUMMARY:🟠 Medium Long Run + Hills · 1h 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 35m\n• Vert: 750m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_n ame=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=2&session=W2-Wed-hil ls&session_type=hills&tier=strong-finish&workout=W2-Wed-hills&duration=95& hill_preference=hilly&target_dist=10.0&min_dist=8&max_dist=12&target_vert= 750&min_vert=625&max_vert=875\nhttps://trailsplits.com/tools/fuel-calculat or?duration_min=95&distance_km=10&vert_m=750\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=2&session=W2-Wed-hills&session_type=hills&tier=st rong-finish&workout=W2-Wed-hills&duration=95&hill_preference=hilly&target_ dist=10.0&min_dist=8&max_dist=12&target_vert=750&min_vert=625&max_vert=875 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-30-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260730 SUMMARY:🧘 Cross-train (optional) · 15m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-31-2-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260731 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=2&session=W2-Fri-easy&session_type=easy&tier=strong-fini sh&workout=W2-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\n https://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km= 5.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=2&session=W2-Fri-easy&session_type=easy&tier=stro ng-finish&workout=W2-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-07-31-2-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260731 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-01-2-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260801 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 600m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=DSD+100K&week=2&session=W2-Sat-long&session_type=long&tier=s trong-finish&workout=W2-Sat-long&duration=105&target_dist=12.5&min_dist=11 &max_dist=14&target_vert=600&min_vert=500&max_vert=700\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=105&distance_km=12.5&vert_m=600\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=2&session=W2-Sat-long&session_type=long&tier=stro ng-finish&workout=W2-Sat-long&duration=105&target_dist=12.5&min_dist=11&ma x_dist=14&target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-02-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260802 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 525m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail +Shudao+by+UTMB&distance=DSD+100K&week=2&session=W2-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W2-Sun-recovery&duration=60&target _dist=6.0&min_dist=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&distance_km =6&vert_m=525\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-ds d-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=2&session=W2-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W2-Sun-recovery&duration=60&target_dist=6.0&min_ dist=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-03-3-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260803 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-04-3-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260804 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&we ek=3&session=W3-Tue-easy&session_type=easy&tier=strong-finish&workout=W3-T ue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://trai lsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=3&session=W3-Tue-easy&session_type=easy&tier=stro ng-finish&workout=W3-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-04-3-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260804 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=3&session=W3-Tue-strength-hill-sprints&sess ion_type=strength-hill-sprints&tier=strong-finish&workout=W3-Tue-strength- hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1& max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits. com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra -trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=3&session=W3-Tue-strength-hill-sprints&session_ty pe=strength-hill-sprints&tier=strong-finish&workout=W3-Tue-strength-hill-s prints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_di st=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-05-3-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260805 SUMMARY:🟠 Medium Long Run + Hills · 1h 45m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Vert: 800m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_n ame=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=3&session=W3-Wed-hil ls&session_type=hills&tier=strong-finish&workout=W3-Wed-hills&duration=105 &hill_preference=hilly&target_dist=11.0&min_dist=9&max_dist=13&target_vert =800&min_vert=675&max_vert=925\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=105&distance_km=11&vert_m=800\nhttps://trailsplits.com/ra ces/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=3&session=W3-Wed-hills&session_type=hills&tier=st rong-finish&workout=W3-Wed-hills&duration=105&hill_preference=hilly&target _dist=11.0&min_dist=9&max_dist=13&target_vert=800&min_vert=675&max_vert=92 5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-06-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260806 SUMMARY:🧘 Cross-train (optional) · 25m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-07-3-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260807 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=3&session=W3-Fri-easy&session_type=easy&tier=strong-fini sh&workout=W3-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\n https://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km= 5.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=3&session=W3-Fri-easy&session_type=easy&tier=stro ng-finish&workout=W3-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-07-3-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260807 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/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-08-3-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260808 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 625m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=DSD+100K&week=3&session=W3-Sat-long&session_type=long&tier=s trong-finish&workout=W3-Sat-long&duration=105&target_dist=12.5&min_dist=11 &max_dist=14&target_vert=625&min_vert=525&max_vert=725\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=105&distance_km=12.5&vert_m=625\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=3&session=W3-Sat-long&session_type=long&tier=stro ng-finish&workout=W3-Sat-long&duration=105&target_dist=12.5&min_dist=11&ma x_dist=14&target_vert=625&min_vert=525&max_vert=725 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-09-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260809 SUMMARY:🟢 Recovery Run or Hike · 1h 5m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 5m\n• Vert: 550m\n• Effort: Easy (conversat ional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trai l_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Tr ail+Shudao+by+UTMB&distance=DSD+100K&week=3&session=W3-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W3-Sun-recovery&duration=65&tar get_dist=6.5&min_dist=5&max_dist=8&target_vert=520&min_vert=425&max_vert=6 00\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=65&distance _km=6.5&vert_m=550\nhttps://trailsplits.com/races/ultra-trail-shudao-by-ut mb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=3&session=W3-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W3-Sun-recovery&duration=65&target_dist=6.5&min_ dist=5&max_dist=8&target_vert=520&min_vert=425&max_vert=600 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-10-4-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260810 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-11-4-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260811 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&we ek=4&session=W4-Tue-easy&session_type=easy&tier=strong-finish&workout=W4-T ue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://trai lsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=4&session=W4-Tue-easy&session_type=easy&tier=stro ng-finish&workout=W4-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-11-4-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260811 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=4&session=W4-Tue-strength-hill-sprints&sess ion_type=strength-hill-sprints&tier=strong-finish&workout=W4-Tue-strength- hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1& max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits. com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra -trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=4&session=W4-Tue-strength-hill-sprints&session_ty pe=strength-hill-sprints&tier=strong-finish&workout=W4-Tue-strength-hill-s prints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_di st=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-12-4-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260812 SUMMARY:🟠 Medium Long Run + Hills · 1h 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 20m\n• Vert: 675m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_n ame=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=4&session=W4-Wed-hil ls&session_type=hills&tier=strong-finish&workout=W4-Wed-hills&duration=80& hill_preference=hilly&target_dist=8.5&min_dist=7&max_dist=10&target_vert=6 75&min_vert=550&max_vert=800\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=80&distance_km=8.5&vert_m=675\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=4&session=W4-Wed-hills&session_type=hills&tier=st rong-finish&workout=W4-Wed-hills&duration=80&hill_preference=hilly&target_ dist=8.5&min_dist=7&max_dist=10&target_vert=675&min_vert=550&max_vert=800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-13-4-Thu-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260813 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-14-4-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260814 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=4&session=W4-Fri-easy&session_type=easy&tier=strong-fini sh&workout=W4-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\n https://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km= 5.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=4&session=W4-Fri-easy&session_type=easy&tier=stro ng-finish&workout=W4-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-14-4-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260814 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/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-15-4-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260815 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 550m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=DSD+100K&week=4&session=W4-Sat-long&session_type=long&tier=s trong-finish&workout=W4-Sat-long&duration=105&target_dist=12.5&min_dist=11 &max_dist=14&target_vert=550&min_vert=450&max_vert=650\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=105&distance_km=12.5&vert_m=550\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=4&session=W4-Sat-long&session_type=long&tier=stro ng-finish&workout=W4-Sat-long&duration=105&target_dist=12.5&min_dist=11&ma x_dist=14&target_vert=550&min_vert=450&max_vert=650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-16-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260816 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 450m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail +Shudao+by+UTMB&distance=DSD+100K&week=4&session=W4-Sun-recovery&session_t ype=recovery&tier=strong-finish&workout=W4-Sun-recovery&duration=60&target _dist=6.0&min_dist=5&max_dist=7&target_vert=450&min_vert=375&max_vert=525\ nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&distance_km =6&vert_m=450\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-ds d-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=4&session=W4-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W4-Sun-recovery&duration=60&target_dist=6.0&min_ dist=5&max_dist=7&target_vert=450&min_vert=375&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-17-5-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260817 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-18-5-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260818 SUMMARY:🟢 Easy Run · 1h 10m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-t rail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K &week=5&session=W5-Tue-easy&session_type=easy&tier=strong-finish&workout=W 5-Tue-easy&duration=70&target_dist=8.5&min_dist=7&max_dist=10\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=70&distance_km=8.5\nhttps: //trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=5&session=W5-Tue-easy&session_type=easy&tier=stro ng-finish&workout=W5-Tue-easy&duration=70&target_dist=8.5&min_dist=7&max_d ist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-18-5-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260818 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=5&session=W5-Tue-strength-hill-sprints&sess ion_type=strength-hill-sprints&tier=strong-finish&workout=W5-Tue-strength- hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1& max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits. com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra -trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=5&session=W5-Tue-strength-hill-sprints&session_ty pe=strength-hill-sprints&tier=strong-finish&workout=W5-Tue-strength-hill-s prints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_di st=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-19-5-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260819 SUMMARY:🟠 Medium Long Run + Hills · 1h 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 55m\n• Vert: 875m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_n ame=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=5&session=W5-Wed-hil ls&session_type=hills&tier=strong-finish&workout=W5-Wed-hills&duration=115 &hill_preference=hilly&target_dist=12.0&min_dist=10&max_dist=14&target_ver t=875&min_vert=725&max_vert=1025\nhttps://trailsplits.com/tools/fuel-calcu lator?duration_min=115&distance_km=12&vert_m=875\nhttps://trailsplits.com/ races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=5&session=W5-Wed-hills&session_type=hills&tier=st rong-finish&workout=W5-Wed-hills&duration=115&hill_preference=hilly&target _dist=12.0&min_dist=10&max_dist=14&target_vert=875&min_vert=725&max_vert=1 025 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-20-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260820 SUMMARY:🧘 Cross-train (optional) · 35m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-21-5-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260821 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=5&session=W5-Fri-easy&session_type=easy&tier=strong-fini sh&workout=W5-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\n https://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km= 5.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=5&session=W5-Fri-easy&session_type=easy&tier=stro ng-finish&workout=W5-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-21-5-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260821 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/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-22-5-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260822 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 700m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=DSD+100K&week=5&session=W5-Sat-long&session_type=long&tier=s trong-finish&workout=W5-Sat-long&duration=105&target_dist=12.5&min_dist=11 &max_dist=14&target_vert=700&min_vert=575&max_vert=825\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=105&distance_km=12.5&vert_m=700\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=5&session=W5-Sat-long&session_type=long&tier=stro ng-finish&workout=W5-Sat-long&duration=105&target_dist=12.5&min_dist=11&ma x_dist=14&target_vert=700&min_vert=575&max_vert=825 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-23-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260823 SUMMARY:🟢 Recovery Run or Hike · 1h 10m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 10m\n• Vert: 600m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-T rail+Shudao+by+UTMB&distance=DSD+100K&week=5&session=W5-Sun-recovery&sessi on_type=recovery&tier=strong-finish&workout=W5-Sun-recovery&duration=70&ta rget_dist=7.0&min_dist=6&max_dist=8&target_vert=560&min_vert=475&max_vert= 650\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=70&distanc e_km=7&vert_m=600\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utm b-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=5&session=W5-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W5-Sun-recovery&duration=70&target_dist=7.0&min_ dist=6&max_dist=8&target_vert=560&min_vert=475&max_vert=650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-24-6-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260824 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-25-6-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260825 SUMMARY:🟢 Easy Run · 1h 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-t rail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K &week=6&session=W6-Tue-easy&session_type=easy&tier=strong-finish&workout=W 6-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_dist=11\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=80&distance_km=9.5\nhttps: //trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=6&session=W6-Tue-easy&session_type=easy&tier=stro ng-finish&workout=W6-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_d ist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-25-6-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260825 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=6&session=W6-Tue-strength-hill-sprints&sess ion_type=strength-hill-sprints&tier=strong-finish&workout=W6-Tue-strength- hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1& max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits. com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra -trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=6&session=W6-Tue-strength-hill-sprints&session_ty pe=strength-hill-sprints&tier=strong-finish&workout=W6-Tue-strength-hill-s prints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_di st=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-26-6-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260826 SUMMARY:🟠 Medium Long Run + Hills · 2h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h\n• Vert: 925m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name= Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=6&session=W6-Wed-hills&s ession_type=hills&tier=strong-finish&workout=W6-Wed-hills&duration=120&hil l_preference=hilly&target_dist=12.5&min_dist=10&max_dist=15&target_vert=92 5&min_vert=775&max_vert=1075\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=120&distance_km=12.5&vert_m=925\nhttps://trailsplits.com/ra ces/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=6&session=W6-Wed-hills&session_type=hills&tier=st rong-finish&workout=W6-Wed-hills&duration=120&hill_preference=hilly&target _dist=12.5&min_dist=10&max_dist=15&target_vert=925&min_vert=775&max_vert=1 075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-27-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260827 SUMMARY:🧘 Cross-train (optional) · 35m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-28-6-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260828 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=6&session=W6-Fri-easy&session_type=easy&tier=strong-fini sh&workout=W6-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\n https://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_km= 5.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=6&session=W6-Fri-easy&session_type=easy&tier=stro ng-finish&workout=W6-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-28-6-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260828 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-29-6-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260829 SUMMARY:🔵 Long Run · 1h 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 50m\n• Vert: 750m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=DSD+100K&week=6&session=W6-Sat-long&session_type=long&tier=s trong-finish&workout=W6-Sat-long&duration=110&target_dist=13.0&min_dist=11 &max_dist=15&target_vert=750&min_vert=625&max_vert=875\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=110&distance_km=13&vert_m=750\nht tps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-p lan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=6&session=W6-Sat-long&session_type=long&tier=stro ng-finish&workout=W6-Sat-long&duration=110&target_dist=13.0&min_dist=11&ma x_dist=15&target_vert=750&min_vert=625&max_vert=875 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-30-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260830 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 650m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-T rail+Shudao+by+UTMB&distance=DSD+100K&week=6&session=W6-Sun-recovery&sessi on_type=recovery&tier=strong-finish&workout=W6-Sun-recovery&duration=75&ta rget_dist=7.5&min_dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert= 700\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=75&distanc e_km=7.5&vert_m=650\nhttps://trailsplits.com/races/ultra-trail-shudao-by-u tmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=6&session=W6-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W6-Sun-recovery&duration=75&target_dist=7.5&min_ dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-08-31-7-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260831 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-01-7-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260901 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-t rail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K &week=7&session=W7-Tue-easy&session_type=easy&tier=strong-finish&workout=W 7-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist=11\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=75&distance_km=9\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=7&session=W7-Tue-easy&session_type=easy&tier=stro ng-finish&workout=W7-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_d ist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-01-7-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260901 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=7&session=W7-Tue-strength-hill-sprints&sess ion_type=strength-hill-sprints&tier=strong-finish&workout=W7-Tue-strength- hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1& max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits. com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra -trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=7&session=W7-Tue-strength-hill-sprints&session_ty pe=strength-hill-sprints&tier=strong-finish&workout=W7-Tue-strength-hill-s prints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_di st=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-02-7-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260902 SUMMARY:🟠 Medium Long Run + Hills · 2h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 975m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun &sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_na me=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=7&session=W7-Wed-hill s&session_type=hills&tier=strong-finish&workout=W7-Wed-hills&duration=125& hill_preference=hilly&target_dist=13.0&min_dist=11&max_dist=15&target_vert =975&min_vert=825&max_vert=1125\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=125&distance_km=13&vert_m=975\nhttps://trailsplits.com/r aces/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=7&session=W7-Wed-hills&session_type=hills&tier=st rong-finish&workout=W7-Wed-hills&duration=125&hill_preference=hilly&target _dist=13.0&min_dist=11&max_dist=15&target_vert=975&min_vert=825&max_vert=1 125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-03-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260903 SUMMARY:🧘 Cross-train (optional) · 40m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-04-7-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260904 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=7&session=W7-Fri-easy&session_type=easy&tier=strong-fini sh&workout=W7-Fri-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\n https://trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km= 6\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=7&session=W7-Fri-easy&session_type=easy&tier=stro ng-finish&workout=W7-Fri-easy&duration=50&target_dist=6.0&min_dist=5&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-04-7-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260904 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/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-05-7-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260905 SUMMARY:🔵 Long Run · 2h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h\n• Vert: 775m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB &distance=DSD+100K&week=7&session=W7-Sat-long&session_type=long&tier=stron g-finish&workout=W7-Sat-long&duration=120&target_dist=14.0&min_dist=12&max _dist=16&target_vert=775&min_vert=650&max_vert=900\nhttps://trailsplits.co m/tools/fuel-calculator?duration_min=120&distance_km=14&vert_m=775\nhttps: //trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=7&session=W7-Sat-long&session_type=long&tier=stro ng-finish&workout=W7-Sat-long&duration=120&target_dist=14.0&min_dist=12&ma x_dist=16&target_vert=775&min_vert=650&max_vert=900 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-06-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260906 SUMMARY:🟢 Recovery Run or Hike · 1h 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 20m\n• Vert: 675m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-T rail+Shudao+by+UTMB&distance=DSD+100K&week=7&session=W7-Sun-recovery&sessi on_type=recovery&tier=strong-finish&workout=W7-Sun-recovery&duration=80&ta rget_dist=8.0&min_dist=7&max_dist=9&target_vert=640&min_vert=525&max_vert= 750\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=80&distanc e_km=8&vert_m=675\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utm b-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=7&session=W7-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W7-Sun-recovery&duration=80&target_dist=8.0&min_ dist=7&max_dist=9&target_vert=640&min_vert=525&max_vert=750 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-07-8-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260907 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-08-8-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260908 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-t rail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K &week=8&session=W8-Tue-easy&session_type=easy&tier=strong-finish&workout=W 8-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist=11\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=75&distance_km=9\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=8&session=W8-Tue-easy&session_type=easy&tier=stro ng-finish&workout=W8-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_d ist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-08-8-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260908 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=8&session=W8-Tue-strength-hill-sprints&sess ion_type=strength-hill-sprints&tier=strong-finish&workout=W8-Tue-strength- hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1& max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits. com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra -trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=8&session=W8-Tue-strength-hill-sprints&session_ty pe=strength-hill-sprints&tier=strong-finish&workout=W8-Tue-strength-hill-s prints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_di st=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-09-8-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260909 SUMMARY:🟠 Medium Long Run + Hills · 1h 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 850m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_n ame=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=8&session=W8-Wed-hil ls&session_type=hills&tier=strong-finish&workout=W8-Wed-hills&duration=100 &hill_preference=hilly&target_dist=10.5&min_dist=8&max_dist=13&target_vert =850&min_vert=700&max_vert=1000\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=100&distance_km=10.5&vert_m=850\nhttps://trailsplits.com /races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=8&session=W8-Wed-hills&session_type=hills&tier=st rong-finish&workout=W8-Wed-hills&duration=100&hill_preference=hilly&target _dist=10.5&min_dist=8&max_dist=13&target_vert=850&min_vert=700&max_vert=10 00 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-10-8-Thu-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260910 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-11-8-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260911 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=8&session=W8-Fri-easy&session_type=easy&tier=strong-fini sh&workout=W8-Fri-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\n https://trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km= 6\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=8&session=W8-Fri-easy&session_type=easy&tier=stro ng-finish&workout=W8-Fri-easy&duration=50&target_dist=6.0&min_dist=5&max_d ist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-11-8-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260911 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/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-12-8-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260912 SUMMARY:🔵 Long Run · 2h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h\n• Vert: 675m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB &distance=DSD+100K&week=8&session=W8-Sat-long&session_type=long&tier=stron g-finish&workout=W8-Sat-long&duration=120&target_dist=14.0&min_dist=12&max _dist=16&target_vert=675&min_vert=550&max_vert=800\nhttps://trailsplits.co m/tools/fuel-calculator?duration_min=120&distance_km=14&vert_m=675\nhttps: //trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=8&session=W8-Sat-long&session_type=long&tier=stro ng-finish&workout=W8-Sat-long&duration=120&target_dist=14.0&min_dist=12&ma x_dist=16&target_vert=675&min_vert=550&max_vert=800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-13-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260913 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 575m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-T rail+Shudao+by+UTMB&distance=DSD+100K&week=8&session=W8-Sun-recovery&sessi on_type=recovery&tier=strong-finish&workout=W8-Sun-recovery&duration=75&ta rget_dist=7.5&min_dist=6&max_dist=9&target_vert=575&min_vert=475&max_vert= 675\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=75&distanc e_km=7.5&vert_m=575\nhttps://trailsplits.com/races/ultra-trail-shudao-by-u tmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=8&session=W8-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W8-Sun-recovery&duration=75&target_dist=7.5&min_ dist=6&max_dist=9&target_vert=575&min_vert=475&max_vert=675 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-14-9-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260914 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-15-9-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260915 SUMMARY:🟢 Easy Run · 1h 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-t rail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K &week=9&session=W9-Tue-easy&session_type=easy&tier=strong-finish&workout=W 9-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_dist=11\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=80&distance_km=9.5\nhttps: //trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=9&session=W9-Tue-easy&session_type=easy&tier=stro ng-finish&workout=W9-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_d ist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-15-9-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260915 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=9&session=W9-Tue-strength-hill-sprints&sess ion_type=strength-hill-sprints&tier=strong-finish&workout=W9-Tue-strength- hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1& max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits. com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultra -trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=9&session=W9-Tue-strength-hill-sprints&session_ty pe=strength-hill-sprints&tier=strong-finish&workout=W9-Tue-strength-hill-s prints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_di st=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-16-9-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260916 SUMMARY:🟠 Medium Long Run + Hills · 2h 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h 20m\n• Vert: 1075m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_ name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=9&session=W9-Wed-hi lls&session_type=hills&tier=strong-finish&workout=W9-Wed-hills&duration=14 0&hill_preference=hilly&target_dist=14.5&min_dist=12&max_dist=17&target_ve rt=1075&min_vert=900&max_vert=1250\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=140&distance_km=14.5&vert_m=1075\nhttps://trailsplits .com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=9&session=W9-Wed-hills&session_type=hills&tier=st rong-finish&workout=W9-Wed-hills&duration=140&hill_preference=hilly&target _dist=14.5&min_dist=12&max_dist=17&target_vert=1075&min_vert=900&max_vert= 1250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-17-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260917 SUMMARY:🧘 Cross-train (optional) · 45m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-18-9-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260918 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=9&session=W9-Fri-easy&session_type=easy&tier=strong-fini sh&workout=W9-Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_dist=8\n https://trailsplits.com/tools/fuel-calculator?duration_min=55&distance_km= 6.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=9&session=W9-Fri-easy&session_type=easy&tier=stro ng-finish&workout=W9-Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_d ist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-18-9-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260918 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/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-19-9-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260919 SUMMARY:🔵 Long Run · 2h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h 10m\n• Vert: 850m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=DSD+100K&week=9&session=W9-Sat-long&session_type=long&tier=s trong-finish&workout=W9-Sat-long&duration=130&target_dist=15.5&min_dist=14 &max_dist=17&target_vert=850&min_vert=700&max_vert=1000\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=130&distance_km=15.5&vert_m=850\ nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/trainin g-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=9&session=W9-Sat-long&session_type=long&tier=stro ng-finish&workout=W9-Sat-long&duration=130&target_dist=15.5&min_dist=14&ma x_dist=17&target_vert=850&min_vert=700&max_vert=1000 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-20-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260920 SUMMARY:🟢 Recovery Run or Hike · 1h 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 25m\n• Vert: 750m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-T rail+Shudao+by+UTMB&distance=DSD+100K&week=9&session=W9-Sun-recovery&sessi on_type=recovery&tier=strong-finish&workout=W9-Sun-recovery&duration=85&ta rget_dist=8.5&min_dist=7&max_dist=10&target_vert=680&min_vert=575&max_vert =800\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=85&distan ce_km=8.5&vert_m=750\nhttps://trailsplits.com/races/ultra-trail-shudao-by- utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=9&session=W9-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W9-Sun-recovery&duration=85&target_dist=8.5&min_ dist=7&max_dist=10&target_vert=680&min_vert=575&max_vert=800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-21-10-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260921 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-22-10-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260922 SUMMARY:🟢 Easy Run · 1h 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-t rail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K &week=10&session=W10-Tue-easy&session_type=easy&tier=strong-finish&workout =W10-Tue-easy&duration=90&target_dist=10.5&min_dist=9&max_dist=12\nhttps:/ /trailsplits.com/tools/fuel-calculator?duration_min=90&distance_km=10.5\nh ttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training- plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=10&session=W10-Tue-easy&session_type=easy&tier=st rong-finish&workout=W10-Tue-easy&duration=90&target_dist=10.5&min_dist=9&m ax_dist=12 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-22-10-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260922 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=10&session=W10-Tue-strength-hill-sprints&se ssion_type=strength-hill-sprints&tier=strong-finish&workout=W10-Tue-streng th-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist =1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailspli ts.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ul tra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=10&session=W10-Tue-strength-hill-sprints&session_ type=strength-hill-sprints&tier=strong-finish&workout=W10-Tue-strength-hil l-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max _dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-23-10-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260923 SUMMARY:🟠 Medium Long Run + Hills · 2h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 25m\n• Vert: 1125m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail +Shudao+by+UTMB&distance=DSD+100K&week=10&session=W10-Wed-hills&session_ty pe=hills&tier=strong-finish&workout=W10-Wed-hills&duration=145&hill_prefer ence=hilly&target_dist=15.0&min_dist=12&max_dist=18&target_vert=1125&min_v ert=950&max_vert=1300\nhttps://trailsplits.com/tools/fuel-calculator?durat ion_min=145&distance_km=15&vert_m=1125\nhttps://trailsplits.com/races/ultr a-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=10&session=W10-Wed-hills&session_type=hills&tier= strong-finish&workout=W10-Wed-hills&duration=145&hill_preference=hilly&tar get_dist=15.0&min_dist=12&max_dist=18&target_vert=1125&min_vert=950&max_ve rt=1300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-24-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260924 SUMMARY:🧘 Cross-train (optional) · 45m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-25-10-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260925 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=10&session=W10-Fri-easy&session_type=easy&tier=strong-fi nish&workout=W10-Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_dist= 8\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&distance_ km=6.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=10&session=W10-Fri-easy&session_type=easy&tier=st rong-finish&workout=W10-Fri-easy&duration=55&target_dist=6.5&min_dist=5&ma x_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-25-10-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260925 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/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-26-10-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260926 SUMMARY:🔵 Adventure Run / Hike · 4h 35m DESCRIPTION:🎯 FOCUS: Long hike-run on easy effort. Practice fueling\, pol es\, and hike/run transitions.\n\n📊 TARGETS:\n• Duration: 4h 35m\n• Vert: 900m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/p lanner/?p=hikeRun&sport=hike&ref=training_plan&race=ultra-trail-shudao-by- utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=10&sessio n=W10-Sat-long&session_type=long&tier=strong-finish&workout=W10-Sat-long&d uration=275&target_dist=32.5&min_dist=29&max_dist=36&target_vert=900&min_v ert=750&max_vert=1050\nhttps://trailsplits.com/tools/fuel-calculator?durat ion_min=275&distance_km=32.5&vert_m=900\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=hike&ref=training_pla n&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dis tance=DSD+100K&week=10&session=W10-Sat-long&session_type=long&tier=strong- finish&workout=W10-Sat-long&duration=275&target_dist=32.5&min_dist=29&max_ dist=36&target_vert=900&min_vert=750&max_vert=1050 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-27-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260927 SUMMARY:🟢 Recovery Run or Hike · 1h 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 750m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-T rail+Shudao+by+UTMB&distance=DSD+100K&week=10&session=W10-Sun-recovery&ses sion_type=recovery&tier=strong-finish&workout=W10-Sun-recovery&duration=90 &target_dist=9.0&min_dist=7&max_dist=11&target_vert=720&min_vert=600&max_v ert=850\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=90&dis tance_km=9&vert_m=750\nhttps://trailsplits.com/races/ultra-trail-shudao-by -utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=10&session=W10-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W10-Sun-recovery&duration=90&target_dist=9.0&m in_dist=7&max_dist=11&target_vert=720&min_vert=600&max_vert=850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-28-11-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260928 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-29-11-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260929 SUMMARY:🟢 Easy Run · 1h 10m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-t rail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K &week=11&session=W11-Tue-easy&session_type=easy&tier=strong-finish&workout =W11-Tue-easy&duration=70&target_dist=8.5&min_dist=7&max_dist=10\nhttps:// trailsplits.com/tools/fuel-calculator?duration_min=70&distance_km=8.5\nhtt ps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-pl an URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=11&session=W11-Tue-easy&session_type=easy&tier=st rong-finish&workout=W11-Tue-easy&duration=70&target_dist=8.5&min_dist=7&ma x_dist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-29-11-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260929 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=11&session=W11-Tue-strength-hill-sprints&se ssion_type=strength-hill-sprints&tier=strong-finish&workout=W11-Tue-streng th-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist =1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailspli ts.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ul tra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=11&session=W11-Tue-strength-hill-sprints&session_ type=strength-hill-sprints&tier=strong-finish&workout=W11-Tue-strength-hil l-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max _dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-09-30-11-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20260930 SUMMARY:🟠 Medium Long Run + Hills · 2h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 25m\n• Vert: 1175m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail +Shudao+by+UTMB&distance=DSD+100K&week=11&session=W11-Wed-hills&session_ty pe=hills&tier=strong-finish&workout=W11-Wed-hills&duration=145&hill_prefer ence=hilly&target_dist=15.0&min_dist=12&max_dist=18&target_vert=1175&min_v ert=975&max_vert=1375\nhttps://trailsplits.com/tools/fuel-calculator?durat ion_min=145&distance_km=15&vert_m=1175\nhttps://trailsplits.com/races/ultr a-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=11&session=W11-Wed-hills&session_type=hills&tier= strong-finish&workout=W11-Wed-hills&duration=145&hill_preference=hilly&tar get_dist=15.0&min_dist=12&max_dist=18&target_vert=1175&min_vert=975&max_ve rt=1375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-01-11-Thu-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261001 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-02-11-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261002 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=11&session=W11-Fri-easy&session_type=easy&tier=strong-fi nish&workout=W11-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist= 7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_ km=5.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=11&session=W11-Fri-easy&session_type=easy&tier=st rong-finish&workout=W11-Fri-easy&duration=45&target_dist=5.5&min_dist=4&ma x_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-02-11-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261002 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/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-03-11-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261003 SUMMARY:🔵 Long Run (Part 1) · 3h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 3h 30m\n• Vert: 1000m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by +UTMB&distance=DSD+100K&week=11&session=W11-Sat-long&session_type=long&tie r=strong-finish&workout=W11-Sat-long&duration=210&target_dist=25.0&min_dis t=23&max_dist=27&target_vert=1000&min_vert=850&max_vert=1150\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=210&distance_km=25&vert_m=1 000\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=11&session=W11-Sat-long&session_type=long&tier=st rong-finish&workout=W11-Sat-long&duration=210&target_dist=25.0&min_dist=23 &max_dist=27&target_vert=1000&min_vert=850&max_vert=1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-04-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261004 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 55m\n• Vert: 950m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-T rail+Shudao+by+UTMB&distance=DSD+100K&week=11&session=W11-Sun-recovery&ses sion_type=recovery&tier=strong-finish&workout=W11-Sun-recovery&duration=11 5&target_dist=11.5&min_dist=10&max_dist=13&target_vert=920&min_vert=775&ma x_vert=1075\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=11 5&distance_km=11.5&vert_m=950\nhttps://trailsplits.com/races/ultra-trail-s hudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=11&session=W11-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W11-Sun-recovery&duration=115&target_dist=11.5 &min_dist=10&max_dist=13&target_vert=920&min_vert=775&max_vert=1075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-05-12-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261005 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-06-12-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261006 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&we ek=12&session=W12-Tue-easy&session_type=easy&tier=strong-finish&workout=W1 2-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://t railsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=12&session=W12-Tue-easy&session_type=easy&tier=st rong-finish&workout=W12-Tue-easy&duration=50&target_dist=6.0&min_dist=5&ma x_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-06-12-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261006 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=12&session=W12-Tue-strength-hill-sprints&se ssion_type=strength-hill-sprints&tier=strong-finish&workout=W12-Tue-streng th-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist =1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailspli ts.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ul tra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=12&session=W12-Tue-strength-hill-sprints&session_ type=strength-hill-sprints&tier=strong-finish&workout=W12-Tue-strength-hil l-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max _dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-07-12-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261007 SUMMARY:🟠 Medium Long Run + Hills · 1h 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1000m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail +Shudao+by+UTMB&distance=DSD+100K&week=12&session=W12-Wed-hills&session_ty pe=hills&tier=strong-finish&workout=W12-Wed-hills&duration=100&hill_prefer ence=hilly&target_dist=10.5&min_dist=8&max_dist=13&target_vert=1000&min_ve rt=850&max_vert=1150\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=100&distance_km=10.5&vert_m=1000\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=12&session=W12-Wed-hills&session_type=hills&tier= strong-finish&workout=W12-Wed-hills&duration=100&hill_preference=hilly&tar get_dist=10.5&min_dist=8&max_dist=13&target_vert=1000&min_vert=850&max_ver t=1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-08-12-Thu-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261008 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-09-12-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261009 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=12&session=W12-Fri-easy&session_type=easy&tier=strong-fi nish&workout=W12-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist= 7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_ km=5.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=12&session=W12-Fri-easy&session_type=easy&tier=st rong-finish&workout=W12-Fri-easy&duration=45&target_dist=5.5&min_dist=4&ma x_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-09-12-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261009 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/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-10-12-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261010 SUMMARY:🔵 Adventure Run / Hike · 4h 35m DESCRIPTION:🎯 FOCUS: Long hike-run on easy effort. Practice fueling\, pol es\, and hike/run transitions.\n\n📊 TARGETS:\n• Duration: 4h 35m\n• Vert: 850m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/p lanner/?p=hikeRun&sport=hike&ref=training_plan&race=ultra-trail-shudao-by- utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=12&sessio n=W12-Sat-long&session_type=long&tier=strong-finish&workout=W12-Sat-long&d uration=275&target_dist=32.5&min_dist=29&max_dist=36&target_vert=850&min_v ert=700&max_vert=1000\nhttps://trailsplits.com/tools/fuel-calculator?durat ion_min=275&distance_km=32.5&vert_m=850\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=hike&ref=training_pla n&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dis tance=DSD+100K&week=12&session=W12-Sat-long&session_type=long&tier=strong- finish&workout=W12-Sat-long&duration=275&target_dist=32.5&min_dist=29&max_ dist=36&target_vert=850&min_vert=700&max_vert=1000 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-11-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261011 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 800m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-T rail+Shudao+by+UTMB&distance=DSD+100K&week=12&session=W12-Sun-recovery&ses sion_type=recovery&tier=strong-finish&workout=W12-Sun-recovery&duration=10 0&target_dist=10.0&min_dist=8&max_dist=12&target_vert=800&min_vert=675&max _vert=925\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=100& distance_km=10&vert_m=800\nhttps://trailsplits.com/races/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=12&session=W12-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W12-Sun-recovery&duration=100&target_dist=10.0 &min_dist=8&max_dist=12&target_vert=800&min_vert=675&max_vert=925 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-12-13-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261012 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-13-13-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261013 SUMMARY:🟢 Easy Run · 1h 40m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-t rail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K &week=13&session=W13-Tue-easy&session_type=easy&tier=strong-finish&workout =W13-Tue-easy&duration=100&target_dist=12.0&min_dist=10&max_dist=14\nhttps ://trailsplits.com/tools/fuel-calculator?duration_min=100&distance_km=12\n https://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=13&session=W13-Tue-easy&session_type=easy&tier=st rong-finish&workout=W13-Tue-easy&duration=100&target_dist=12.0&min_dist=10 &max_dist=14 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-13-13-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261013 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=13&session=W13-Tue-strength-hill-sprints&se ssion_type=strength-hill-sprints&tier=strong-finish&workout=W13-Tue-streng th-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist =1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailspli ts.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ul tra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=13&session=W13-Tue-strength-hill-sprints&session_ type=strength-hill-sprints&tier=strong-finish&workout=W13-Tue-strength-hil l-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max _dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-14-13-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261014 SUMMARY:🟠 Medium Long Run + Hills · 2h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Vert: 1250m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail +Shudao+by+UTMB&distance=DSD+100K&week=13&session=W13-Wed-hills&session_ty pe=hills&tier=strong-finish&workout=W13-Wed-hills&duration=150&hill_prefer ence=hilly&target_dist=16.0&min_dist=13&max_dist=19&target_vert=1250&min_v ert=1050&max_vert=1450\nhttps://trailsplits.com/tools/fuel-calculator?dura tion_min=150&distance_km=16&vert_m=1250\nhttps://trailsplits.com/races/ult ra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=13&session=W13-Wed-hills&session_type=hills&tier= strong-finish&workout=W13-Wed-hills&duration=150&hill_preference=hilly&tar get_dist=16.0&min_dist=13&max_dist=19&target_vert=1250&min_vert=1050&max_v ert=1450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-15-13-Thu-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261015 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-16-13-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261016 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=13&session=W13-Fri-easy&session_type=easy&tier=strong-fi nish&workout=W13-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist= 7\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&distance_ km=5.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=13&session=W13-Fri-easy&session_type=easy&tier=st rong-finish&workout=W13-Fri-easy&duration=45&target_dist=5.5&min_dist=4&ma x_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-16-13-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261016 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/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-17-13-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261017 SUMMARY:🔵 Long Run (Part 1) · 3h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 3h 30m\n• Vert: 1075m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by +UTMB&distance=DSD+100K&week=13&session=W13-Sat-long&session_type=long&tie r=strong-finish&workout=W13-Sat-long&duration=210&target_dist=25.0&min_dis t=23&max_dist=27&target_vert=1075&min_vert=900&max_vert=1250\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=210&distance_km=25&vert_m=1 075\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=13&session=W13-Sat-long&session_type=long&tier=st rong-finish&workout=W13-Sat-long&duration=210&target_dist=25.0&min_dist=23 &max_dist=27&target_vert=1075&min_vert=900&max_vert=1250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-18-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261018 SUMMARY:🟢 Long Run (Part 2) / Hike · 2h 5m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1000m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-T rail+Shudao+by+UTMB&distance=DSD+100K&week=13&session=W13-Sun-recovery&ses sion_type=recovery&tier=strong-finish&workout=W13-Sun-recovery&duration=12 5&target_dist=12.5&min_dist=11&max_dist=15&target_vert=1000&min_vert=850&m ax_vert=1150\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=1 25&distance_km=12.5&vert_m=1000\nhttps://trailsplits.com/races/ultra-trail -shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=13&session=W13-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W13-Sun-recovery&duration=125&target_dist=12.5 &min_dist=11&max_dist=15&target_vert=1000&min_vert=850&max_vert=1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-19-14-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261019 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-20-14-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261020 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-t rail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K &week=14&session=W14-Tue-easy&session_type=easy&tier=strong-finish&workout =W14-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist=11\nhttps:// trailsplits.com/tools/fuel-calculator?duration_min=75&distance_km=9\nhttps ://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=14&session=W14-Tue-easy&session_type=easy&tier=st rong-finish&workout=W14-Tue-easy&duration=75&target_dist=9.0&min_dist=7&ma x_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-20-14-Tue-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261020 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+ by+UTMB&distance=DSD+100K&week=14&session=W14-Tue-strength-hill-sprints&se ssion_type=strength-hill-sprints&tier=strong-finish&workout=W14-Tue-streng th-hill-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist =1&max_dist=3&target_vert=240&min_vert=200&max_vert=300\nhttps://trailspli ts.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/races/ul tra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=14&session=W14-Tue-strength-hill-sprints&session_ type=strength-hill-sprints&tier=strong-finish&workout=W14-Tue-strength-hil l-sprints&duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max _dist=3&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-21-14-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261021 SUMMARY:🟠 Medium Long Run + Hills · 2h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 875m\n• Effort: Moderate (steady )\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run &ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+S hudao+by+UTMB&distance=DSD+100K&week=14&session=W14-Wed-hills&session_type =hills&tier=strong-finish&workout=W14-Wed-hills&duration=125&hill_preferen ce=hilly&target_dist=13.0&min_dist=11&max_dist=15&target_vert=875&min_vert =725&max_vert=1025\nhttps://trailsplits.com/tools/fuel-calculator?duration _min=125&distance_km=13&vert_m=875\nhttps://trailsplits.com/races/ultra-tr ail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=14&session=W14-Wed-hills&session_type=hills&tier= strong-finish&workout=W14-Wed-hills&duration=125&hill_preference=hilly&tar get_dist=13.0&min_dist=11&max_dist=15&target_vert=875&min_vert=725&max_ver t=1025 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-22-14-Thu-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261022 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-23-14-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261023 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=14&session=W14-Fri-easy&session_type=easy&tier=strong-fi nish&workout=W14-Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_dist= 8\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&distance_ km=6.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=14&session=W14-Fri-easy&session_type=easy&tier=st rong-finish&workout=W14-Fri-easy&duration=55&target_dist=6.5&min_dist=5&ma x_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-23-14-Fri-strength@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261023 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/ultra-trail-shuda o-by-utmb-dsd-100k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-24-14-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261024 SUMMARY:🔵 Long Run · 1h 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 50m\n• Vert: 700m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=DSD+100K&week=14&session=W14-Sat-long&session_type=long&tier =strong-finish&workout=W14-Sat-long&duration=110&target_dist=13.0&min_dist =11&max_dist=15&target_vert=700&min_vert=575&max_vert=825\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=110&distance_km=13&vert_m=700\ nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/trainin g-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=14&session=W14-Sat-long&session_type=long&tier=st rong-finish&workout=W14-Sat-long&duration=110&target_dist=13.0&min_dist=11 &max_dist=15&target_vert=700&min_vert=575&max_vert=825 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-25-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261025 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 600m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-T rail+Shudao+by+UTMB&distance=DSD+100K&week=14&session=W14-Sun-recovery&ses sion_type=recovery&tier=strong-finish&workout=W14-Sun-recovery&duration=75 &target_dist=7.5&min_dist=6&max_dist=9&target_vert=600&min_vert=500&max_ve rt=700\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=75&dist ance_km=7.5&vert_m=600\nhttps://trailsplits.com/races/ultra-trail-shudao-b y-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=14&session=W14-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W14-Sun-recovery&duration=75&target_dist=7.5&m in_dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-26-15-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261026 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-27-15-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261027 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&we ek=15&session=W15-Tue-easy&session_type=easy&tier=strong-finish&workout=W1 5-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://t railsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=15&session=W15-Tue-easy&session_type=easy&tier=st rong-finish&workout=W15-Tue-easy&duration=50&target_dist=6.0&min_dist=5&ma x_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-28-15-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261028 SUMMARY:🟠 Medium Long Run + Hills · 1h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 625m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ru n&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+ Shudao+by+UTMB&distance=DSD+100K&week=15&session=W15-Wed-hills&session_typ e=hills&tier=strong-finish&workout=W15-Wed-hills&duration=90&hill_preferen ce=hilly&target_dist=9.5&min_dist=8&max_dist=11&target_vert=625&min_vert=5 25&max_vert=725\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=90&distance_km=9.5&vert_m=625\nhttps://trailsplits.com/races/ultra-trail -shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=15&session=W15-Wed-hills&session_type=hills&tier= strong-finish&workout=W15-Wed-hills&duration=90&hill_preference=hilly&targ et_dist=9.5&min_dist=8&max_dist=11&target_vert=625&min_vert=525&max_vert=7 25 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-29-15-Thu-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261029 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-30-15-Fri-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261030 SUMMARY:🟢 Easy Run · 40m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&dista nce=DSD+100K&week=15&session=W15-Fri-easy&session_type=easy&tier=strong-fi nish&workout=W15-Fri-easy&duration=40&target_dist=4.5&min_dist=3&max_dist= 6\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&distance_ km=4.5\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=15&session=W15-Fri-easy&session_type=easy&tier=st rong-finish&workout=W15-Fri-easy&duration=40&target_dist=4.5&min_dist=3&ma x_dist=6 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-10-31-15-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261031 SUMMARY:🔵 Long Run · 1h 20m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 20m\n• Vert: 500m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+ UTMB&distance=DSD+100K&week=15&session=W15-Sat-long&session_type=long&tier =strong-finish&workout=W15-Sat-long&duration=80&target_dist=9.5&min_dist=8 &max_dist=11&target_vert=500&min_vert=425&max_vert=575\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=80&distance_km=9.5&vert_m=500\nht tps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-p lan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=15&session=W15-Sat-long&session_type=long&tier=st rong-finish&workout=W15-Sat-long&duration=80&target_dist=9.5&min_dist=8&ma x_dist=11&target_vert=500&min_vert=425&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-11-01-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261101 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 450m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=DSD+100K&week=15&session=W15-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W15-Sun-recovery&duration=55&ta rget_dist=5.5&min_dist=4&max_dist=7&target_vert=440&min_vert=350&max_vert= 525\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&distanc e_km=5.5&vert_m=450\nhttps://trailsplits.com/races/ultra-trail-shudao-by-u tmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=15&session=W15-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W15-Sun-recovery&duration=55&target_dist=5.5&m in_dist=4&max_dist=7&target_vert=440&min_vert=350&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-11-02-16-Mon-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261102 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-11-03-16-Tue-easy@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261103 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=ultra-trai l-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&we ek=16&session=W16-Tue-easy&session_type=easy&tier=strong-finish&workout=W1 6-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps:/ /trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=16&session=W16-Tue-easy&session_type=easy&tier=st rong-finish&workout=W16-Tue-easy&duration=30&target_dist=3.5&min_dist=3&ma x_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-11-04-16-Wed-hills@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261104 SUMMARY:🟠 Medium Long Run + Hills · 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 375m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name =Ultra-Trail+Shudao+by+UTMB&distance=DSD+100K&week=16&session=W16-Wed-hill s&session_type=hills&tier=strong-finish&workout=W16-Wed-hills&duration=55& hill_preference=hilly&target_dist=6.0&min_dist=5&max_dist=7&target_vert=37 5&min_vert=300&max_vert=450\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=55&distance_km=6&vert_m=375\nhttps://trailsplits.com/races/u ltra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=16&session=W16-Wed-hills&session_type=hills&tier= strong-finish&workout=W16-Wed-hills&duration=55&hill_preference=hilly&targ et_dist=6.0&min_dist=5&max_dist=7&target_vert=375&min_vert=300&max_vert=45 0 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-11-05-16-Thu-rest@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261105 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultra-trail-shudao-by-utmb-dsd-100k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-11-06-16-Fri-race-day@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261106 SUMMARY:🏁 Race Day: Ultra-Trail Shudao by UTMB DSD 100K DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100 k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-11-07-16-Sat-long@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261107 SUMMARY:🔵 Long Run · 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 50m\n• Vert: 300m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=16&session=W16-Sat-long&session_type=long&tier=st rong-finish&workout=W16-Sat-long&duration=50&target_dist=6.0&min_dist=5&ma x_dist=7&target_vert=300&min_vert=250&max_vert=350\nhttps://trailsplits.co m/tools/fuel-calculator?duration_min=50&distance_km=6&vert_m=300\nhttps:// trailsplits.com/races/ultra-trail-shudao-by-utmb-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=16&session=W16-Sat-long&session_type=long&tier=st rong-finish&workout=W16-Sat-long&duration=50&target_dist=6.0&min_dist=5&ma x_dist=7&target_vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultra-trail-shudao-by-utmb-dsd-100k-2026-11-06-strong-finish-stre ngth-no-gym-2026-11-08-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T074109Z DTSTART;VALUE=DATE:20261108 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 250m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trai l+Shudao+by+UTMB&distance=DSD+100K&week=16&session=W16-Sun-recovery&sessio n_type=recovery&tier=strong-finish&workout=W16-Sun-recovery&duration=30&ta rget_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert= 300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&distanc e_km=3&vert_m=250\nhttps://trailsplits.com/races/ultra-trail-shudao-by-utm b-dsd-100k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=ultra-trail-shudao-by-utmb&race_name=Ultra-Trail+Shudao+by+UTM B&distance=DSD+100K&week=16&session=W16-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W16-Sun-recovery&duration=30&target_dist=3.0&m in_dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR