BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//skyklapper//plan export//EN
CALSCALE:GREGORIAN
X-WR-CALNAME:skyklapper plan
BEGIN:VEVENT
UID:skyklapper-685-2026-05-05@local
DTSTAMP:20260506T093249Z
DTSTART:20260505T070000
DTEND:20260505T080500
SUMMARY:🏃 Threshold: 5×1 km @ 4:00-4:05
DESCRIPTION:Sport: run\\nIntensity: threshold\\nTarget TSS: 100\\nWU 2.5 k
 m → 5×1 km @ 4:00-4:05/km m/ 90s jog rest → CD 2.5 km. Total ~10 km.
  Skal kunne holde paten ENS — ikke gå ud for hårdt.
END:VEVENT
BEGIN:VEVENT
UID:skyklapper-687-2026-05-07@local
DTSTAMP:20260506T093249Z
DTSTART:20260507T070000
DTEND:20260507T080000
SUMMARY:🏃 Easy 10 km + 6×100m strides
DESCRIPTION:Sport: run\\nIntensity: easy\\nTarget TSS: 50\\n10 km easy @ 5
 :15-5:30/km. Efter km 7: 6×100m strides @ 3:30/km. Spændstighed til lø
 rdag.
END:VEVENT
BEGIN:VEVENT
UID:skyklapper-689-2026-05-09@local
DTSTAMP:20260506T093249Z
DTSTART:20260509T070000
DTEND:20260509T074500
SUMMARY:🏃 🎯 TEST: 5 km time trial all-out
DESCRIPTION:Sport: run\\nIntensity: race\\nTarget TSS: 85\\nWU: 2 km jog +
  4×100m strides + 5 min stille. TT: 5 km flad rute\, ALL-OUT. CD: 1 km j
 og. Send mig tid + max HR efter — jeg justerer race-pace mål. Forvente
 t: 18:30-19:00.
END:VEVENT
BEGIN:VEVENT
UID:skyklapper-690-2026-05-10@local
DTSTAMP:20260506T093249Z
DTSTART:20260510T070000
DTEND:20260510T083500
SUMMARY:🏃 Easy long 16 km
DESCRIPTION:Sport: run\\nIntensity: long\\nTarget TSS: 75\\n16 km @ 5:15-5
 :35/km. Hvis testen smadrede dig: cut til 12 km @ 5:30+/km.
END:VEVENT
BEGIN:VEVENT
UID:skyklapper-692-2026-05-12@local
DTSTAMP:20260506T093249Z
DTSTART:20260512T070000
DTEND:20260512T080500
SUMMARY:🏃 VO2max: 6×800m @ 3:40-3:45
DESCRIPTION:Sport: run\\nIntensity: intervals\\nTarget TSS: 110\\nWU 2.5 k
 m → 6×800m @ 3:40-3:45/km m/ 2 min jog rest → CD 2.5 km. Den hårdes
 te session i planen. Sidste 2 reps må ikke være LANGSOMMERE end de før
 ste.
END:VEVENT
BEGIN:VEVENT
UID:skyklapper-694-2026-05-14@local
DTSTAMP:20260506T093249Z
DTSTART:20260514T070000
DTEND:20260514T080500
SUMMARY:🏃 Race-pace: 2×3 km @ goal pace
DESCRIPTION:Sport: run\\nIntensity: threshold\\nTarget TSS: 95\\nWU 2 km 
 → 2×3 km @ goal pace (3:53/km eller justeret efter test) m/ 3 min jog 
 rest → CD 2 km. Mental rehearsal af race-rytmen.
END:VEVENT
BEGIN:VEVENT
UID:skyklapper-696-2026-05-16@local
DTSTAMP:20260506T093249Z
DTSTART:20260516T070000
DTEND:20260516T074500
SUMMARY:🏃 Easy 8 km + 6 strides
DESCRIPTION:Sport: run\\nIntensity: easy\\nTarget TSS: 40\\n8 km easy @ 5:
 15-5:30/km + 6×100m strides. Holder benene vågne.
END:VEVENT
BEGIN:VEVENT
UID:skyklapper-697-2026-05-17@local
DTSTAMP:20260506T093249Z
DTSTART:20260517T070000
DTEND:20260517T082000
SUMMARY:🏃 Easy long 14 km
DESCRIPTION:Sport: run\\nIntensity: long\\nTarget TSS: 65\\n14 km @ 5:15-5
 :35/km. Sidste long run — ingen tempo i den.
END:VEVENT
BEGIN:VEVENT
UID:skyklapper-699-2026-05-19@local
DTSTAMP:20260506T093249Z
DTSTART:20260519T070000
DTEND:20260519T074500
SUMMARY:🏃 Sharpening: 5×400m @ 3:35
DESCRIPTION:Sport: run\\nIntensity: intervals\\nTarget TSS: 55\\nWU 2 km 
 → 5×400m @ 3:35/km m/ 90s jog rest → CD 2 km. Total ~7 km. Skarphed\
 , ikke smadre.
END:VEVENT
BEGIN:VEVENT
UID:skyklapper-701-2026-05-21@local
DTSTAMP:20260506T093249Z
DTSTART:20260521T070000
DTEND:20260521T073500
SUMMARY:🏃 Easy 6 km + 4×100m strides
DESCRIPTION:Sport: run\\nIntensity: easy\\nTarget TSS: 30\\n6 km @ 5:30/km
  + 4×100m strides. Helt let.
END:VEVENT
BEGIN:VEVENT
UID:skyklapper-703-2026-05-23@local
DTSTAMP:20260506T093249Z
DTSTART:20260523T070000
DTEND:20260523T073500
SUMMARY:🏃 Race opener: 5 km m/ 3×400m @ goal pace
DESCRIPTION:Sport: run\\nIntensity: race\\nTarget TSS: 35\\nWU 1.5 km → 
 3×400m @ goal pace (3:53/km) m/ 60s rest → CD 1.5 km. Vækker race-sys
 temet.
END:VEVENT
BEGIN:VEVENT
UID:skyklapper-705-2026-05-25@local
DTSTAMP:20260506T093249Z
DTSTART:20260525T070000
DTEND:20260525T075000
SUMMARY:🏃 🏁 RACE: Royal Run Randers 10K
DESCRIPTION:Sport: run\\nIntensity: race\\nTarget TSS: 110\\nWU: 15 min jo
 g + 4×100m strides + 5 min stille. STRATEGI (A-mål 38:45 = 3:53/km): km
  1-2 @ 3:55 (hold igen)\, km 3-7 @ 3:53 (settle\, HR <185)\, km 8-9 push 
 hvis HR <190\, km 10 ALT. Fueling: 1 gel 30 min før start.
END:VEVENT
END:VCALENDAR