BEGIN:VCALENDAR
PRODID:-//Coach-C//Training Schedule//EN
VERSION:2.0
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-WR-CALNAME:Coach-C träningsschema
X-WR-TIMEZONE:Europe/Stockholm
REFRESH-INTERVAL;VALUE=DURATION:PT1H
X-PUBLISHED-TTL:PT1H
BEGIN:VEVENT
UID:chris-2026-05-22@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260522
DTEND;VALUE=DATE:20260523
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Långpass 80min Z2 22km
DESCRIPTION:🤧 Morgonjogg 6\,4km Z1 (5:46/km\, HR 131/138max\, 233W\, PUM
 A Foreverrun Nitro 2). Skum känsla i halsen vid uppvaknande + trött\, me
 n data i passet identisk med tidigare friska morgonjoggar (HR/watt/drift) 
 = ingen kardiovaskulär signal om sjukdom ännu. Skippade planerat lunchl
 ångpass 80min Z2 enligt sjukdomsprotokoll scenario "Dag 1-2: halskli". 30
 min sömn + 30min rask skogspromenad istället. Kändes bättre efter. RHR
 /HRV i morse: 45/72 (båda i grön zon\, mätta före symptomen).
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-05-23@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260523
DTEND;VALUE=DATE:20260524
SUMMARY:Jogg 50min Z1 + 4×200m + 4×100m stegring 10km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-05-24@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260524
DTEND;VALUE=DATE:20260525
SUMMARY:Distans 50min Z2 10km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-05-25@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260525
DTEND;VALUE=DATE:20260526
SUMMARY:AM: Morgonjogg 25min Z1 + 4×100m stegring\nKväll: 🏁 Blodomlopp
 et 10km\n(uppv 2km + nedjogg 1km) 16km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-05-26@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260526
DTEND;VALUE=DATE:20260527
SUMMARY:AM: Morgonjogg 30min Z1 (återhämtning)\nEv. kort lunchjogg 30min 
 Z1 10km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-05-27@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260527
DTEND;VALUE=DATE:20260528
SUMMARY:Distans 45min Z2 9km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-05-28@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260528
DTEND;VALUE=DATE:20260529
SUMMARY:Jogg 45min Z1 8km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-05-29@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260529
DTEND;VALUE=DATE:20260530
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Långpass 95min Z2 25km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-05-30@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260530
DTEND;VALUE=DATE:20260531
SUMMARY:Jogg 50min Z1 9km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-05-31@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260531
DTEND;VALUE=DATE:20260601
SUMMARY:Distans 50min Z2 + 5×120m stegring 10km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-01@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260601
DTEND;VALUE=DATE:20260602
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Distans 60min Z2 18km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-02@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260602
DTEND;VALUE=DATE:20260603
SUMMARY:🔑 AM: Morgonjogg 30min Z1\nLunch: 🔑 Tröskel 5×2km @3:38–3
 :40/km\, 90s joggvila\n(uppv 3km + nedjogg 2km) 21km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-03@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260603
DTEND;VALUE=DATE:20260604
SUMMARY:Distans 50min Z2 10km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-04@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260604
DTEND;VALUE=DATE:20260605
SUMMARY:Jogg 50min Z1 9km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-05@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260605
DTEND;VALUE=DATE:20260606
SUMMARY:🔑 AM: Morgonjogg 30min Z1\nLunch: 🔑 Kombi-långpass: 19 km Z2
  med 4×1km @3:38–3:40/km inmixat (efter km 6\, 1min jogg-vila mellan)\n
 (2025-mönster: dubbelpass-dag med kvalitet i båda) 25km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-06@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260606
DTEND;VALUE=DATE:20260607
SUMMARY:Jogg 50min Z1 9km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-07@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260607
DTEND;VALUE=DATE:20260608
SUMMARY:🔑 🔑 Sondre: 32×(45s @14.5 km/h / 15s jogg)\n(uppv 3km + nedj
 ogg 2km — totalt ~13 km)\nKör utomhus med GPS-fart eller på band. 2025
 -signaturpass. 13km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-08@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260608
DTEND;VALUE=DATE:20260609
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Distans 60min Z2 + 5×120m 18km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-09@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260609
DTEND;VALUE=DATE:20260610
SUMMARY:🔑 AM: Morgonjogg 30min Z1\nLunch: 🔑 Tröskel 3×3km @3:36–3
 :38/km\, 2min joggvila\n(uppv 3km + nedjogg 2km) 20km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-10@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260610
DTEND;VALUE=DATE:20260611
SUMMARY:Distans 50min Z2 10km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-11@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260611
DTEND;VALUE=DATE:20260612
SUMMARY:Jogg 50min Z1 9km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-12@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260612
DTEND;VALUE=DATE:20260613
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Långpass 110min Z2 med 4×1km @LT1
  (4:05/km) 28km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-13@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260613
DTEND;VALUE=DATE:20260614
SUMMARY:🔑 🔑 VO2max: 6×1000m @3:20/km\, 3min joggvila\n(uppv 3km + ne
 djogg 2km)\n(flyttat från sön 14/06 — 7 dagar före Midsommarmilen) 14
 km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-14@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260614
DTEND;VALUE=DATE:20260615
SUMMARY:Jogg 50min Z1 + 5×100m stegring\n(håller benen pigga inför Midso
 mmarmilen fre 19/06) 10km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-15@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260615
DTEND;VALUE=DATE:20260616
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Kort tröskel 3×1km @3:44/km\, 1mi
 n vila\n(uppv 3km + nedjogg 2km) 16km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-16@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260616
DTEND;VALUE=DATE:20260617
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Jogg 40min Z1 + 4×120m stegring 14
 km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-17@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260617
DTEND;VALUE=DATE:20260618
SUMMARY:Jogg 35min Z1 + 4×100m stegring 7km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-06-18@coach-c.lovable.app
DTSTAMP:20260522T201714Z
LAST-MODIFIED:20260522T200716Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260618
DTEND;VALUE=DATE:20260619
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Jogg 35min Z1 + 4×100m stegring 13
 km
END:VEVENT
END:VCALENDAR