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-2026-09-15@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260915
DTEND;VALUE=DATE:20260916
SUMMARY:AM: Morgonjogg 25min Z1\nLunch: Målpace-touch 2×1km @3:30\, 2min 
 vila + 4×200m lätt fart\n(uppv 2km + nedjogg 2km)\nÄndrat 5/9 från kor
 t fart 4×400m @3:15: VO2max är underhåll — målpacen ska sitta i bene
 n inför 19/9. 12km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-16@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260916
DTEND;VALUE=DATE:20260917
SUMMARY:Jogg 30min Z1 5km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-17@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260917
DTEND;VALUE=DATE:20260918
SUMMARY:Jogg 25min Z1 + 4×120m stegring 5km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-18@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260918
DTEND;VALUE=DATE:20260919
SUMMARY:AM: Kort jogg 20min Z1 + 4×100m stegring 4km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-19@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260919
DTEND;VALUE=DATE:20260920
SUMMARY:🏁 Löparnas kväll 10000m (A)\n🎯 SÄSONGSMÅL: SUB 35:00\nTar
 get: 34:55 (3:29.5/km)\nStrategi: 3:30/km km1-7\, fri sista 3km\n(uppv 3km
  + nedjogg 2km) 15km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-20@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260920
DTEND;VALUE=DATE:20260921
SUMMARY:Vila eller kort jogg 20min Z1 4km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-21@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260921
DTEND;VALUE=DATE:20260922
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Jogg 50min Z1 15km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-22@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260922
DTEND;VALUE=DATE:20260923
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Snäll tröskel 4×1km @3:46/km\, 1
 min vila\n(uppv 3km + nedjogg 2km) 18km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-23@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260923
DTEND;VALUE=DATE:20260924
SUMMARY:Distans 45min Z2 9km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-24@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260924
DTEND;VALUE=DATE:20260925
SUMMARY:Jogg 45min Z1 8km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-25@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260925
DTEND;VALUE=DATE:20260926
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Långpass 90min Z2 24km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-26@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260926
DTEND;VALUE=DATE:20260927
SUMMARY:Jogg 50min Z1 9km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-27@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260927
DTEND;VALUE=DATE:20260928
SUMMARY:Fart: 8×400m @3:18/km\, 2min joggvila\n(uppv 3km + nedjogg 2km —
  totalt ~12 km)\n(2025-mönster: 20×400m i tävlingsfart redan från feb)
  12km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-28@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260928
DTEND;VALUE=DATE:20260929
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Distans 55min Z2 17km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-29@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260929
DTEND;VALUE=DATE:20260930
SUMMARY:AM: Morgonjogg 30min Z1 + 4×120m stegring\nLunch: Jogg 35min Z1 13
 km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-09-30@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20260930
DTEND;VALUE=DATE:20261001
SUMMARY:🏁 Höstfemman 5km (B)\nMål: sub 17:00\n(uppv 2km + nedjogg 2km)
  9km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-10-01@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20261001
DTEND;VALUE=DATE:20261002
SUMMARY:Jogg 40min Z1 (återhämtning) 7km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-10-02@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20261002
DTEND;VALUE=DATE:20261003
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: HM-fart 50min: 10km @3:47/km\n(uppv
  3km + nedjogg 2km) 21km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-10-03@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20261003
DTEND;VALUE=DATE:20261004
SUMMARY:Jogg 50min Z1 9km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-10-04@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20261004
DTEND;VALUE=DATE:20261005
SUMMARY:Långpass 100min Z2 20km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-10-05@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20261005
DTEND;VALUE=DATE:20261006
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Kort tröskel 3×1km @3:46/km\, 1mi
 n vila\n(uppv 2km + nedjogg 2km) 15km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-10-06@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20261006
DTEND;VALUE=DATE:20261007
SUMMARY:AM: Morgonjogg 30min Z1\nLunch: Jogg 35min Z1 12km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-10-07@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20261007
DTEND;VALUE=DATE:20261008
SUMMARY:Jogg 35min Z1 6km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-10-08@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20261008
DTEND;VALUE=DATE:20261009
SUMMARY:Jogg 30min Z1 + 4×100m stegring 6km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-10-09@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20261009
DTEND;VALUE=DATE:20261010
SUMMARY:AM: Kort jogg 20min Z1 + 4×100m stegring 4km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-10-10@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20261010
DTEND;VALUE=DATE:20261011
SUMMARY:🏁 Umemaran HM 21km (B)\nMål: 1:19–1:20 (3:45–3:48/km)\nJäm
 nt tempo\, negativa splits om möjligt\n(uppv 2km + nedjogg 1km) 24km
END:VEVENT
BEGIN:VEVENT
UID:chris-2026-10-11@coach-c.lovable.app
DTSTAMP:20260914T232109Z
LAST-MODIFIED:20260914T232058Z
SEQUENCE:0
DTSTART;VALUE=DATE:20261011
DTEND;VALUE=DATE:20261012
SUMMARY:Vila eller kort jogg 20min Z1 3km
END:VEVENT
END:VCALENDAR