BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: Ultravasan 45K (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-04-2 7-effort-legend@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260427 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/ultravasan-45k/training-p lan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-04-2 7-W1-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260427 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 225m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 4-W2-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260504 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 225m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 1-W3-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260511 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 225m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 8-W4-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260518 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 225m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 5-W5-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260525 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 300m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 1-W6-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260601 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 30m\n• Vert: 300m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 8-W7-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260608 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 40m\n• Vert: 300m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (55m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 5-W8-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260615 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 250m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 2-W9-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260622 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 4h\n• Vert: 325m\n\nKEY SESSIONS:\n• Wed: Med ium Long Run + Hills (1h)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://trail splits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 9-W10-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260629 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 4h 15m\n• Vert: 350m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 5m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps: //trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 6-W11-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260706 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 4h 25m\n• Vert: 400m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 5m)\n• Sat: Long Run (1h 25m)\n\n👇 PLAN:\nht tps://trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 3-W12-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260713 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 325m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h 10m)\n\n👇 PLAN:\nhttp s://trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 0-W13-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260720 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 4h 45m\n• Vert: 400m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h 10m)\n• Sat: Long Run (1h 30m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 7-W14-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260727 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 3h 20m\n• Vert: 300m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (55m)\n• Sat: Long Run (50m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-0 3-W15-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260803 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 25m\n• Vert: 200m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (40m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-1 0-W16-overview@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260810 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 1h 30m\n• Vert: 100m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n\n👇 PLAN:\nhttps://trailsplits.com/races/ ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-04-2 7-1-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260427 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-04-2 8-1-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260428 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W1-Tue-easy&min_di st=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-04-2 8-1-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260428 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W1-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-04-2 9-1-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260429 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 100m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W1-Wed-hills&hill_preference=hilly&min_dist= 4&max_dist=7&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=50&distance_km=5.5&vert_m=100\nhttps://trailsplit s.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=225& max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-04-3 0-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260430 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/ultravasan-45k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 1-1-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260501 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W1- Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrava san-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 1-1-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260501 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 2-1-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260502 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 75m\n• Effort: Moderate (steady)\n\n👇 LINKS: \nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workou t=W1-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=75 \nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 3-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260503 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W1-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_ve rt=75\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dista nce_km=3&vert_m=50\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 4-2-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260504 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 5-2-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260505 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W2-Tue-easy&min_di st=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 5-2-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260505 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W2-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 6-2-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260506 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 100m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W2-Wed-hills&hill_preference=hilly&min_dist= 4&max_dist=7&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=50&distance_km=5.5&vert_m=100\nhttps://trailsplit s.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=225& max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 7-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260507 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/ultravasan-45k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 8-2-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260508 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W2- Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrava san-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 8-2-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260508 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-0 9-2-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260509 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 75m\n• Effort: Moderate (steady)\n\n👇 LINKS: \nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workou t=W2-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=75 \nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 0-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260510 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W2-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_ve rt=75\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dista nce_km=3&vert_m=50\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 1-3-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260511 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 2-3-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260512 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W3-Tue-easy&min_di st=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 2-3-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260512 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W3-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 3-3-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260513 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 100m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W3-Wed-hills&hill_preference=hilly&min_dist= 4&max_dist=7&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=50&distance_km=5.5&vert_m=100\nhttps://trailsplit s.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=225& max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 4-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260514 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/ultravasan-45k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 5-3-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260515 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W3- Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrava san-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 5-3-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260515 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 6-3-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260516 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 75m\n• Effort: Moderate (steady)\n\n👇 LINKS: \nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workou t=W3-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=75 \nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 7-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260517 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W3-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_ve rt=75\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dista nce_km=3&vert_m=50\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 8-4-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260518 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 9-4-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260519 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W4-Tue-easy&min_di st=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-1 9-4-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260519 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W4-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 0-4-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260520 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 100m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W4-Wed-hills&hill_preference=hilly&min_dist= 4&max_dist=7&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=50&distance_km=5.5&vert_m=100\nhttps://trailsplit s.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=225& max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 1-4-Thu-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260521 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 2-4-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260522 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W4- Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrava san-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 2-4-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260522 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 3-4-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260523 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 75m\n• Effort: Moderate (steady)\n\n👇 LINKS: \nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workou t=W4-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=75 \nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 4-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260524 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W4-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_ve rt=75\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dista nce_km=3&vert_m=50\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 5-5-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260525 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 6-5-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260526 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W5-Tue-easy&min_di st=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 6-5-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260526 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W5-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 7-5-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260527 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 125m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W5-Wed-hills&hill_preference=hilly&min_dist= 4&max_dist=7&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=50&distance_km=5.5&vert_m=125\nhttps://trailsplit s.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=225& max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 8-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260528 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/ultravasan-45k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 9-5-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260529 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W5- Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrava san-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-2 9-5-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260529 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-3 0-5-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260530 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 100m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&worko ut=W5-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=1 00\nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-05-3 1-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260531 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W5-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_ve rt=100\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist ance_km=3&vert_m=75\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 1-6-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260601 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 2-6-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260602 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W6-Tue-easy&min_di st=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 2-6-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260602 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W6-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 3-6-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260603 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 125m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W6-Wed-hills&hill_preference=hilly&min_dist= 4&max_dist=7&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=50&distance_km=5.5&vert_m=125\nhttps://trailsplit s.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=225& max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 4-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260604 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/ultravasan-45k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 5-6-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260605 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W6- Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrava san-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 5-6-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260605 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 6-6-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260606 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 100m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&worko ut=W6-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=1 00\nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 7-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260607 SUMMARY:🟢 Recovery Run or Hike · 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W6-Sun-recovery&min_dist=3&max_dist=4&min_vert=50&max_ve rt=100\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dist ance_km=3.5&vert_m=75\nhttps://trailsplits.com/races/ultravasan-45k/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Sun-recovery&min_dist=3&max_dist=4&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 8-7-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260608 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 9-7-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260609 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W7-Tue-easy&min_di st=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-0 9-7-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260609 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W7-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 0-7-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260610 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: 125m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W7-Wed-hills&hill_preference=hilly&min_dist= 5&max_dist=7&min_vert=250&max_vert=350\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=55&distance_km=6&vert_m=125\nhttps://trailsplits. com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Wed-hills&hill_preference=hilly&min_dist=5&max_dist=7&min_vert=250& max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 1-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260611 SUMMARY:🧘 Cross-train (optional) · 5m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 5m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:// trailsplits.com/races/ultravasan-45k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 2-7-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260612 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W7- Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrava san-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 2-7-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260612 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 3-7-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260613 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 100m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&worko ut=W7-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=1 00\nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 4-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260614 SUMMARY:🟢 Recovery Run or Hike · 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W7-Sun-recovery&min_dist=3&max_dist=4&min_vert=50&max_ve rt=100\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dist ance_km=3.5&vert_m=75\nhttps://trailsplits.com/races/ultravasan-45k/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Sun-recovery&min_dist=3&max_dist=4&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 5-8-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260615 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 6-8-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260616 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W8-Tue-easy&min_di st=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 6-8-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260616 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W8-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 7-8-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260617 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 100m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W8-Wed-hills&hill_preference=hilly&min_dist= 4&max_dist=7&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=50&distance_km=5.5&vert_m=100\nhttps://trailsplit s.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=225& max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 8-8-Thu-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260618 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 9-8-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260619 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W8- Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrava san-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-1 9-8-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260619 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 0-8-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260620 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 75m\n• Effort: Moderate (steady)\n\n👇 LINKS: \nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workou t=W8-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=75 \nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 1-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260621 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W8-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_ve rt=100\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&dist ance_km=3&vert_m=75\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Sun-recovery&min_dist=2&max_dist=4&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 2-9-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260622 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 3-9-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260623 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W9-Tue-easy&min_di st=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 3-9-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260623 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W9-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 4-9-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260624 SUMMARY:🟠 Medium Long Run + Hills · 1h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 125m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W9-Wed-hills&hill_preference=hilly&min_dist=5 &max_dist=8&min_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=60&distance_km=6.5&vert_m=125\nhttps://trailsplits .com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Wed-hills&hill_preference=hilly&min_dist=5&max_dist=8&min_vert=275& max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 5-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260625 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/ultravasan-45k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 6-9-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260626 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W9- Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrava san-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 6-9-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260626 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 7-9-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260627 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 100m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&worko ut=W9-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m=1 00\nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 8-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260628 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 100m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W9-Sun-recovery&min_dist=3&max_dist=5&min_vert=75&max_v ert=125\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&dis tance_km=4&vert_m=100\nhttps://trailsplits.com/races/ultravasan-45k/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Sun-recovery&min_dist=3&max_dist=5&min_vert=75&max_vert=125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-2 9-10-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260629 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-3 0-10-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260630 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W10-Tue-easy&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-06-3 0-10-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260630 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W10-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/trainin g-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 1-10-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260701 SUMMARY:🟠 Medium Long Run + Hills · 1h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 5m\n• Vert: 150m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trai l_run&ref=training_plan&workout=W10-Wed-hills&hill_preference=hilly&min_di st=5&max_dist=9&min_vert=275&max_vert=425\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=65&distance_km=7&vert_m=150\nhttps://trailspli ts.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Wed-hills&hill_preference=hilly&min_dist=5&max_dist=9&min_vert=275 &max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 2-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260702 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/ultravasan-45k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 3-10-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260703 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W10 -Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrav asan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 3-10-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260703 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 4-10-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260704 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 100m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&worko ut=W10-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=60&distance_km=7&vert_m= 100\nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Sat-long&min_dist=6&max_dist=8&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 5-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260705 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 100m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W10-Sun-recovery&min_dist=3&max_dist=5&min_vert=75&max_ vert=125\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&di stance_km=4&vert_m=100\nhttps://trailsplits.com/races/ultravasan-45k/train ing-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Sun-recovery&min_dist=3&max_dist=5&min_vert=75&max_vert=125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 6-11-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260706 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 7-11-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260707 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W11-Tue-easy&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 7-11-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260707 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W11-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/trainin g-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 8-11-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260708 SUMMARY:🟠 Medium Long Run + Hills · 1h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 5m\n• Vert: 150m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trai l_run&ref=training_plan&workout=W11-Wed-hills&hill_preference=hilly&min_di st=5&max_dist=9&min_vert=275&max_vert=425\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=65&distance_km=7&vert_m=150\nhttps://trailspli ts.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Wed-hills&hill_preference=hilly&min_dist=5&max_dist=9&min_vert=275 &max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-0 9-11-Thu-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260709 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 0-11-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260710 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W11 -Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrav asan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 0-11-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260710 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 1-11-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260711 SUMMARY:🔵 Long Run · 1h 25m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 25m\n• Vert: 125m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W11-Sat-long&min_dist=9&max_dist=11&min_vert=150&max_vert=250\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=85&distance_km=10&v ert_m=125\nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Sat-long&min_dist=9&max_dist=11&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 2-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260712 SUMMARY:🟢 Recovery Run or Hike · 50m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 125m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W11-Sun-recovery&min_dist=4&max_dist=6&min_vert=100&max _vert=150\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5&vert_m=125\nhttps://trailsplits.com/races/ultravasan-45k/trai ning-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Sun-recovery&min_dist=4&max_dist=6&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 3-12-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260713 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 4-12-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260714 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W12-Tue-easy&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 4-12-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260714 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W12-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/trainin g-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 5-12-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260715 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 125m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W12-Wed-hills&hill_preference=hilly&min_dist =4&max_dist=7&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=50&distance_km=5.5&vert_m=125\nhttps://trailspli ts.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Wed-hills&hill_preference=hilly&min_dist=4&max_dist=7&min_vert=225 &max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 6-12-Thu-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260716 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 7-12-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260717 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W12 -Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrav asan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 7-12-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260717 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/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 8-12-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260718 SUMMARY:🔵 Long Run · 1h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 10m\n• Vert: 100m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W12-Sat-long&min_dist=7&max_dist=10&min_vert=125&max_vert=200\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=70&distance_km=8.5& vert_m=100\nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Sat-long&min_dist=7&max_dist=10&min_vert=125&max_vert=200 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-1 9-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260719 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 100m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W12-Sun-recovery&min_dist=3&max_dist=5&min_vert=75&max_ vert=125\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&di stance_km=4&vert_m=100\nhttps://trailsplits.com/races/ultravasan-45k/train ing-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Sun-recovery&min_dist=3&max_dist=5&min_vert=75&max_vert=125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 0-13-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260720 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 1-13-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260721 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W13-Tue-easy&min_d ist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=45&distance_km=5.5\nhttps://trailsplits.com/races/ultravasan-45k/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Tue-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 1-13-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260721 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W13-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/trainin g-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 2-13-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260722 SUMMARY:🟠 Medium Long Run + Hills · 1h 10m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 10m\n• Vert: 150m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W13-Wed-hills&hill_preference=hilly&min_d ist=6&max_dist=9&min_vert=300&max_vert=450\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=70&distance_km=7.5&vert_m=150\nhttps://trails plits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Wed-hills&hill_preference=hilly&min_dist=6&max_dist=9&min_vert=300 &max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 3-13-Thu-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260723 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 4-13-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260724 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W13 -Fri-easy&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/ultrav asan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Fri-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 4-13-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260724 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/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 5-13-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260725 SUMMARY:🔵 Long Run · 1h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 30m\n• Vert: 125m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W13-Sat-long&min_dist=9&max_dist=12&min_vert=175&max_vert=250\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=90&distance_km=10.5 &vert_m=125\nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Sat-long&min_dist=9&max_dist=12&min_vert=175&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 6-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260726 SUMMARY:🟢 Recovery Run or Hike · 50m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 125m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W13-Sun-recovery&min_dist=4&max_dist=6&min_vert=100&max _vert=150\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5&vert_m=125\nhttps://trailsplits.com/races/ultravasan-45k/trai ning-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Sun-recovery&min_dist=4&max_dist=6&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 7-14-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260727 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 8-14-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260728 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W14-Tue-easy&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Tue-easy&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 8-14-Tue-strength@trailsplits.com DTSTAMP:20260606T013053Z 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?sport=trail_run&ref=training_pla n&workout=W14-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/ultravasan-45k/trainin g-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-2 9-14-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260729 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: 125m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W14-Wed-hills&hill_preference=hilly&min_dist =5&max_dist=7&min_vert=250&max_vert=350\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=55&distance_km=6&vert_m=125\nhttps://trailsplits .com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Wed-hills&hill_preference=hilly&min_dist=5&max_dist=7&min_vert=250 &max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-3 0-14-Thu-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260730 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-3 1-14-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260731 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W14 -Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/ultravas an-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-07-3 1-14-Fri-strength@trailsplits.com DTSTAMP:20260606T013053Z 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/ultravasan-45k/tr aining-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-0 1-14-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260801 SUMMARY:🔵 Long Run · 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 50m\n• Vert: 100m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Sat-long&min_dist=5&max_dist=7&min_vert=100&max_vert=150\nhttps:// trailsplits.com/tools/fuel-calculator?duration_min=50&distance_km=6&vert_m =100\nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Sat-long&min_dist=5&max_dist=7&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-0 2-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260802 SUMMARY:🟢 Recovery Run or Hike · 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W14-Sun-recovery&min_dist=3&max_dist=4&min_vert=50&max_v ert=100\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dis tance_km=3.5&vert_m=75\nhttps://trailsplits.com/races/ultravasan-45k/train ing-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Sun-recovery&min_dist=3&max_dist=4&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-0 3-15-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260803 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-0 4-15-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260804 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W15-Tue-easy&min_d ist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=25&distance_km=3\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Tue-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-0 5-15-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260805 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 75m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W15-Wed-hills&hill_preference=hilly&min_dist= 2&max_dist=5&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=35&distance_km=3.5&vert_m=75\nhttps://trailsplits .com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=125 &max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-0 6-15-Thu-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260806 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-0 7-15-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260807 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W15 -Fri-easy&min_dist=2&max_dist=3\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=20&distance_km=2.5\nhttps://trailsplits.com/races/ultrav asan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Fri-easy&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-0 8-15-Sat-long@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260808 SUMMARY:🔵 Long Run · 40m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 40m\n• Vert: 75m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&worko ut=W15-Sat-long&min_dist=4&max_dist=5&min_vert=75&max_vert=125\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=40&distance_km=4.5&vert_m =75\nhttps://trailsplits.com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Sat-long&min_dist=4&max_dist=5&min_vert=75&max_vert=125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-0 9-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260809 SUMMARY:🟢 Recovery Run or Hike · 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W15-Sun-recovery&min_dist=2&max_dist=3&min_vert=25&max_v ert=75\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=25&dist ance_km=2.5&vert_m=50\nhttps://trailsplits.com/races/ultravasan-45k/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Sun-recovery&min_dist=2&max_dist=3&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-1 0-16-Mon-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260810 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-1 1-16-Tue-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260811 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W16-Tue-easy&min_d ist=2&max_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=20&distance_km=2.5\nhttps://trailsplits.com/races/ultravasan-45k/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Tue-easy&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-1 2-16-Wed-hills@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260812 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_r un&ref=training_plan&workout=W16-Wed-hills&hill_preference=hilly&min_dist= 2&max_dist=5&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=35&distance_km=3.5&vert_m=50\nhttps://trailsplits .com/races/ultravasan-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Wed-hills&hill_preference=hilly&min_dist=2&max_dist=5&min_vert=125 &max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-1 3-16-Thu-rest@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260813 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/ultravasan-45k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-1 4-16-Fri-easy@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260814 SUMMARY:🟢 Easy Run · 15m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W16 -Fri-easy&min_dist=1&max_dist=3\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=15&distance_km=2\nhttps://trailsplits.com/races/ultravas an-45k/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Fri-easy&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-1 5-16-Sat-race-day@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260815 SUMMARY:🏁 Race Day: Ultravasan 45K DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/ultravasan-45k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-ultravasan-45k-2026-08-15-strong-finish-strength-no-gym-2026-08-1 6-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T013053Z DTSTART;VALUE=DATE:20260816 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W16-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_v ert=75\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&dist ance_km=2&vert_m=50\nhttps://trailsplits.com/races/ultravasan-45k/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Sun-recovery&min_dist=1&max_dist=3&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR