BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//Glute Alors//Planned Workouts//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-WR-CALDESC:Workouts planned in Glute Alors
X-WR-CALNAME:Planned workouts
BEGIN:VEVENT
SUMMARY:Recovery
DTSTART;VALUE=DATE:20260831
DTEND;VALUE=DATE:20260901
DTSTAMP:20260908T185203Z
UID:planned-workout-1@glute-alors
DESCRIPTION:None km planned
STATUS:CONFIRMED
TRANSP:TRANSPARENT
URL:https://glute.clearwind.ca/planned/1/
END:VEVENT
BEGIN:VEVENT
SUMMARY:Tempo Run
DTSTART;VALUE=DATE:20260901
DTEND;VALUE=DATE:20260902
DTSTAMP:20260908T185308Z
UID:planned-workout-2@glute-alors
DESCRIPTION:8.00 km planned\nWarm up: Pre-run 10 mins dynamic stretching.
 \nApprox 2k easy warm up jog then 8k at 8/10 tempo effort\, then end the 1
 2k total with easy effort jogging to cool down.  \n\nTempo effort = can sa
 y a few words here and there but cannot hold a full conversation - a slow 
 burn where the pace/ effort feels controlled at the start but by the end y
 ou're very pleased to slow down (though could have done another 1km+ at sa
 me pace if really needed).
STATUS:CONFIRMED
TRANSP:TRANSPARENT
URL:https://glute.clearwind.ca/planned/2/
END:VEVENT
BEGIN:VEVENT
SUMMARY:Speed Intervals
DTSTART;VALUE=DATE:20260902
DTEND;VALUE=DATE:20260903
DTSTAMP:20260908T185359Z
UID:planned-workout-3@glute-alors
DESCRIPTION:10.50 km planned\nWarm up: Pre-run 10 mins dynamic stretching.
 \nPyramid workout - **1 x 400m 1 x 800m\, 1 x 1200m\, 1 x 800m\, 1 x 400m*
 *\n\nIdeally quite a flat route\, and one where you can run for 1200m with
  minimal/no traffic concerns - could of course be a track (one lap = 400m)
 .\nApprox 3k easy jog to warm up then hard 8/10 to max 9/10 effort reps pe
 r header with recoveries of 1.5 mins\, 2 mins\, 2.5 mins\, 2 mins very slo
 w jog/ walk between each .  Cool down of approx 4kms (can be slow)\, total
  workout distance is approx.\nTotals 3.6k of speed and if you nail this th
 e shorter reps are faster paced than the longer reps.  Overall less volume
  and (most) reps are shorter than the 6 x 1k workout you've done before so
  use that as a bit of a guide on pacing.\nGive it a shot but no worries if
  you don't nail it.\nMaybe have the workout noted on a piece of paper.
STATUS:CONFIRMED
TRANSP:TRANSPARENT
URL:https://glute.clearwind.ca/planned/3/
END:VEVENT
BEGIN:VEVENT
SUMMARY:Speed Intervals
DTSTART;VALUE=DATE:20260903
DTEND;VALUE=DATE:20260904
DTSTAMP:20260908T190644Z
UID:planned-workout-4@glute-alors
DESCRIPTION:10.50 km planned\nWarm up: Pre-run 10 mins dynamic stretching.
 \n**Pyramid workout - 1 x 400m 1 x 800m\, 1 x 1200m\, 1 x 800m\, 1 x 400m*
 *\n\n Ideally quite a flat route\, and one where you can run for 1200m wit
 h minimal/no traffic concerns - could of course be a track (one lap = 400m
 ).\nApprox 3k easy jog to warm up then hard 8/10 to max 9/10 effort reps p
 er header with recoveries of 1.5 mins\, 2 mins\, 2.5 mins\, 2 mins very sl
 ow jog/ walk between each .  Cool down of approx 4kms (can be slow)\, tota
 l workout distance is approx.\nTotals 3.6k of speed and if you nail this t
 he shorter reps are faster paced than the longer reps.  Overall less volum
 e and (most) reps are shorter than the 6 x 1k workout you've done before s
 o use that as a bit of a guide on pacing.\nGive it a shot but no worries i
 f you don't nail it.\nMaybe have the workout noted on a piece of paper.
STATUS:CONFIRMED
TRANSP:TRANSPARENT
URL:https://glute.clearwind.ca/planned/4/
END:VEVENT
BEGIN:VEVENT
SUMMARY:Recovery Run
DTSTART;VALUE=DATE:20260905
DTEND;VALUE=DATE:20260906
DTSTAMP:20260908T190836Z
UID:planned-workout-5@glute-alors
DESCRIPTION:3.00 km planned\n**Easy 5/10 effort jog w/ strides**\n\nSuper 
 short and easy - just keeping the legs moving.\nIn final 10 mins inc 5 x 2
 0 to 30 sec strides (60 to 90 secs jog between each). Hopefully feels good
  to stretch the legs out a little with the strides.
STATUS:CONFIRMED
TRANSP:TRANSPARENT
URL:https://glute.clearwind.ca/planned/5/
END:VEVENT
BEGIN:VEVENT
SUMMARY:Long run
DTSTART;VALUE=DATE:20260906
DTEND;VALUE=DATE:20260907
DTSTAMP:20260908T185540Z
UID:planned-workout-6@glute-alors
DESCRIPTION:21.10 km planned\nWarm up: Pre-run 10 mins dynamic stretching.
 \n**Solo 21.1km for September**\n\nWe can have discussed prior if you want
  to push a decent effort today of if this is 'just' a long run to check of
 f your half marathon distance for September.  In some ways I might recomme
 nd that you keep the effort pretty controlled in order that you can do one
  or two speed sessions (and overall some decent running) at start of next 
 week before heading off for WCT.\nBe sure to map out a route in advance an
 d/ or pick a fun route - ideally you're not running laps around a block at
  the end just to make up distance!\nRegardless of effort - be sure to have
  access to plenty of fluids and aim for 100 cals/ 30 mins (or more if you 
 want - ideally end the run not feeling at all hungry or thirsty).
STATUS:CONFIRMED
TRANSP:TRANSPARENT
URL:https://glute.clearwind.ca/planned/6/
END:VEVENT
BEGIN:VEVENT
SUMMARY:Recovery
DTSTART;VALUE=DATE:20260907
DTEND;VALUE=DATE:20260908
DTSTAMP:20260908T185715Z
UID:planned-workout-7@glute-alors
DESCRIPTION:None km planned
STATUS:CONFIRMED
TRANSP:TRANSPARENT
URL:https://glute.clearwind.ca/planned/7/
END:VEVENT
BEGIN:VEVENT
SUMMARY:Hills
DTSTART;VALUE=DATE:20260908
DTEND;VALUE=DATE:20260909
DTSTAMP:20260908T185754Z
UID:planned-workout-8@glute-alors
DESCRIPTION:12.00 km planned\n**Hills - 8 x NINETY secs hard**\n\nPre-run 
 10 mins dynamic stretching.\nApprox 4k easy warm up jog then (90 secs hard
  uphill effort\, very slow jog back to base) x 8.  End the 12k total with 
 easy effort running to cool down. Hill does not need to be super steep - a
 nything with a visible incline.\nIf needed - pause at the base of the hill
  briefly to get heart rate down more\, we don't want long pauses but a bit
  of a pause is worth it if it allows you to maintain a good effort on the 
 ups.\nThis is a hard workout - 90 secs will seem long\, and 8 reps is a lo
 t - do not go out sprinting and if anything go easier than you think you s
 hould on first four.
STATUS:CONFIRMED
TRANSP:TRANSPARENT
URL:https://glute.clearwind.ca/planned/8/
END:VEVENT
BEGIN:VEVENT
SUMMARY:Recovery Run
DTSTART;VALUE=DATE:20260909
DTEND;VALUE=DATE:20260910
DTSTAMP:20260908T185920Z
UID:planned-workout-10@glute-alors
DESCRIPTION:5.00 km planned\n**Easy 5/10 effort jog**\n\nReally go easy on
  runs like this - save your efforts for the hard workout days.
STATUS:CONFIRMED
TRANSP:TRANSPARENT
URL:https://glute.clearwind.ca/planned/10/
END:VEVENT
BEGIN:VEVENT
SUMMARY:Tempo Run
DTSTART;VALUE=DATE:20260910
DTEND;VALUE=DATE:20260911
DTSTAMP:20260908T185850Z
UID:planned-workout-9@glute-alors
DESCRIPTION:12.00 km planned\n**8km tempo run**\n\nApprox 2k easy warm up 
 jog then 8k at 8/10 tempo effort\, then end the 12k total with easy effort
  jogging to cool down.  Tempo effort = pushing the pace/ effort from the s
 tart but sustainably so - a slow burn so by the end it feels tough\, but y
 ou could have done 1k to 2k more at same pace/ effort (tho glad not to hav
 e to!).\nExact same workout as last week so use that pacing and experience
  to guide how you tackle this today.
STATUS:CONFIRMED
TRANSP:TRANSPARENT
URL:https://glute.clearwind.ca/planned/9/
END:VEVENT
BEGIN:VEVENT
SUMMARY:Recovery Run
DTSTART;VALUE=DATE:20260911
DTEND;VALUE=DATE:20260912
DTSTAMP:20260908T185952Z
UID:planned-workout-11@glute-alors
DESCRIPTION:5.00 km planned\n**Easy 5/10 effort jog**\n\nLight jog - minim
 al effort.
STATUS:CONFIRMED
TRANSP:TRANSPARENT
URL:https://glute.clearwind.ca/planned/11/
END:VEVENT
END:VCALENDAR