BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//joshuamorley//Auckland Marathon plan//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-WR-CALNAME:Auckland Marathon plan
X-WR-CALDESC:Runs on the sub-3 build\, Test 1 pass\, target 259 (4:15/km). 
 https://joshuamorley.github.io/running-plan/
X-WR-TIMEZONE:Pacific/Auckland
REFRESH-INTERVAL;VALUE=DURATION:PT6H
X-PUBLISHED-TTL:PT6H
X-AKL-ROUTE:A-pass-259
BEGIN:VEVENT
UID:akl-2026-09-29@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20260929
DTEND;VALUE=DATE:20260930
SUMMARY:✓ Tuesday 5k race · 5 km
DESCRIPTION:Done: 17:44\, 3rd place\, avg HR 184\n\nStrava: 5 km at 3:32/km
 \, avg HR 184\n\n• Good George 5k.\n\nHeart rate guide (estimated from y
 our recent runs\, may be off):\n• Race effort: HR climbs past 180 (your 
 5k averaged 184). Run it by feel\n\nhttps://joshuamorley.github.io/running
 -plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-09-30@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20260930
DTEND;VALUE=DATE:20261001
SUMMARY:✓ Easy run · 6 km
DESCRIPTION:Strava: 5 km at 5:46/km\, avg HR 150\n\n• 5:20–5:45/km\, HR
  under 150\n• You should be able to talk in full sentences the whole way
 \n\nWhy: Adds the extra easy volume a sub-3 attempt needs without adding s
 tress.\n\nFuel: None needed. Eat a normal carb-based meal afterwards.\n\nH
 eart rate guide (estimated from your recent runs\, may be off):\n• 5:20
 –5:45/km: easy\, HR 125–150. Over 150 means slow down\n\nhttps://joshu
 amorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-01@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261001
DTEND;VALUE=DATE:20261002
SUMMARY:✓ Morning intervals · threshold · 10.5 km
DESCRIPTION:Strava: 6.7 km at 5:51/km\, avg HR 134\n\n• 2 km easy warm-up
 \n• 5 × 1 km at 3:45–3:50/km\, 90 s jog between\n• 2 km easy cool-d
 own\n• Reps should feel hard but even. If the last rep is more than 5 s 
 slower than the first\, stop there\n\nWhy: Raises your threshold so marath
 on pace feels easier. Kept below 5k pace because you raced two days ago.\n
 \nFuel: None during. Have carbs and protein within an hour afterwards.\n\n
 Heart rate guide (estimated from your recent runs\, may be off):\n• 5:20
 –5:45/km: easy\, HR 125–150. Over 150 means slow down\n• 3:45–3:50
 /km: HR about 172–182\n\nhttps://joshuamorley.github.io/running-plan/#pl
 an
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-03@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261003
DTEND;VALUE=DATE:20261004
SUMMARY:✓ Easy run · 6 km
DESCRIPTION:Done: 6.0 km parkrun jogged at 5:20/km\, avg HR 145\n\nStrava: 
 6 km at 5:20/km\, avg HR 146\n\n• 5:20–5:45/km\, conversational\n• A
  parkrun jogged easy counts\n\nWhy: Loosens the legs before Sunday.\n\nFue
 l: None needed. Eat a normal carb-based meal afterwards.\n\nHeart rate gui
 de (estimated from your recent runs\, may be off):\n• 5:20–5:45/km: ea
 sy\, HR 125–150. Over 150 means slow down\n\nhttps://joshuamorley.github
 .io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-04@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261004
DTEND;VALUE=DATE:20261005
SUMMARY:✓ Long run · 29 km rolling hills
DESCRIPTION:Done: 29.0 km in 2:37:48\, +219 m. 24 km at 5:35/km (avg HR abo
 ut 130)\, then 5 km at 4:18/km\, quickening from 4:24 to 4:13 (HR 153–16
 8). 5 gels\, stomach fine. Felt really good\n\nStrava: 29 km at 5:26/km\, 
 avg HR 135\n\n• 5:30–5:45/km for the first 24 km\, HR under 150\n• L
 ast 5 km at 4:20/km only if your legs have recovered from Tuesday. Otherwi
 se stay easy\n• Run the hills by effort\, not pace\n\nWhy: Builds time o
 n your feet and starts training your gut to take race fuel.\n\nFuel: Gut t
 raining starts here. Eat your planned race breakfast 2.5–3 h before. Tak
 e a gel every 25 min from 25 min in (about 6)\, each with water. That's ab
 out 60 g of carbs per hour.\n\nHeart rate guide (estimated from your recen
 t runs\, may be off):\n• 5:30–5:45/km: easy\, HR 125–150. Over 150 m
 eans slow down\n• 4:17–4:23/km: HR about 158–170\n\nhttps://joshuamo
 rley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-06@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261006
DTEND;VALUE=DATE:20261007
SUMMARY:✓ Morning intervals · faster than race pace · 13 km
DESCRIPTION:Done instead: 7 × 1 min hard\, 1 min walk recovery (2:44–3:3
 3/km\, max HR 183)\, 7.5 km total. The 3 × 3 km is dropped\, not made up\
 n\nStrava: 7.5 km at 5:59/km\, avg HR 141\n\n• Moved from Thursday. No e
 vening 5k this week\n• 1.5 km easy warm-up\n• 3 × 3 km at 4:05/km\, 2
  min jog between\n• 1.5 km easy cool-down\n• If you can't hold 4:05 on
  rep 3\, stop. That means you need recovery\, not more work\n\nWhy: Faster
  than sub-3 pace\, so 4:15 feels comfortable by comparison.\n\nFuel: None 
 during. Have carbs and protein within an hour afterwards.\n\nHeart rate gu
 ide (estimated from your recent runs\, may be off):\n• 5:20–5:45/km: e
 asy\, HR 125–150. Over 150 means slow down\n• 4:03–4:07/km: HR about
  165–175\n\nhttps://joshuamorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-07@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261007
DTEND;VALUE=DATE:20261008
SUMMARY:✓ Easy run · 5 km
DESCRIPTION:Done: 5.0 km at 5:27/km\, avg HR about 140\n\nStrava: 5 km at 5
 :27/km\, avg HR 141\n\n• 5:20–5:45/km\, HR under 150.\n\nWhy: Easy vol
 ume. Keep it genuinely easy.\n\nFuel: None needed. Eat a normal carb-based
  meal afterwards.\n\nHeart rate guide (estimated from your recent runs\, m
 ay be off):\n• 5:20–5:45/km: easy\, HR 125–150. Over 150 means slow 
 down\n\nhttps://joshuamorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-08@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261008
DTEND;VALUE=DATE:20261009
SUMMARY:✓ Easy run · 5 km
DESCRIPTION:Strava: 5 km at 5:22/km\, avg HR 145\n\n• 5:30–5:45/km. Fre
 sh legs for Saturday matter more than pace.\n\nWhy: Keeps the legs moving 
 before your biggest run.\n\nFuel: None needed. Eat a normal carb-based mea
 l afterwards.\n\nHeart rate guide (estimated from your recent runs\, may b
 e off):\n• 5:30–5:45/km: easy\, HR 125–150. Over 150 means slow down
 \n\nhttps://joshuamorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-10@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261010
DTEND;VALUE=DATE:20261011
SUMMARY:✓ Long run · 33 km · Test 1
DESCRIPTION:Done: 33.0 km in 2:54:07\, +35 m. 25 km at 5:36/km (avg HR abou
 t 144)\, then 8 km at 4:15/km\, last 2 km at 4:11 (HR 167–181\, max 185)
 . 6 gels about every 22 min\, caffeine in the last 2. A little sloshing th
 at settled quickly\n\nStrava: 33 km at 5:17/km\, avg HR 150\n\n• First 2
 5 km easy at 5:30–5:45/km\n• Last 8 km at 4:15/km\, your sub-3 race pa
 ce\n• Note your average pace and HR over the last 8 km\, and whether the
  final 2–3 km slowed\n• If you slow by more than 10 s/km\, ease back t
 o easy and jog it home. That's your answer for Decision 2\n\nWhy: Sub-3 pa
 ce on tired legs is the closest you can get to the last 10 km of the race.
 \n\nFuel: Full race rehearsal. Race breakfast 3 h before\, a gel 10–15 m
 in before you start\, then gels on your race schedule (see the Fuel tab)\,
  each with water. Use your race-day flavour mix: non-caffeine early\, caff
 eine gels from about km 18.\n\nHeart rate guide (estimated from your recen
 t runs\, may be off):\n• 5:30–5:45/km: easy\, HR 125–150. Over 150 m
 eans slow down\n• 4:13–4:17/km: HR about 158–170\n\nhttps://joshuamo
 rley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-13@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261013
DTEND;VALUE=DATE:20261014
SUMMARY:✓ Tuesday 5k · steady · 5 km
DESCRIPTION:Strava: 5 km at 4:09/km\, avg HR 162\n\n• Around 4:00–4:10/
 km. Controlled\, not a race\n• Expect HR about 165–175\, creeping up i
 n the last km or two\n• If HR is past 178 before 4 km\, ease off. That's
  race effort\, and Sunday matters more\n\nWhy: Keeps your legs sharp witho
 ut taking anything out of them for Sunday.\n\nFuel: None needed. Eat a nor
 mal carb-based meal afterwards.\n\nHeart rate guide (estimated from your r
 ecent runs\, may be off):\n• 4:00–4:10/km: HR about 165–175\n\nRUN G
 UIDE\n\nHow it should feel: Comfortably hard. You can say a few words but 
 wouldn't want to chat. Smooth and in control\, never straining.\n\nHow to 
 run it:\n• Jog 1–2 km beforehand and do 2–3 strides\n• Km 1 at 4:1
 0. Don't go out with the racers\n• Km 2–4 settle at 4:00–4:05\n• K
 m 5 hold the pace. No sprint finish\n\nHeart rate:\n• Expect about 165
 –175\, creeping up in the last km or two\n• The 33 km may still be in 
 your legs\, and a warm evening adds 3–5 bpm\n\nElevation: Flat. Under 20
  m of climbing\, like the Good George course (+5 m) or your usual morning 
 loop.\n\nBack off if:\n• HR past 178 before 4 km: ease to 4:15\n• Any 
 niggle from Saturday: jog it easy and call it a recovery run\n\nAfterwards
 : Jog 1 km to cool down. Normal dinner. Tomorrow is rest or an easy 30 min
 .\n\nhttps://joshuamorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-14@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261014
DTEND;VALUE=DATE:20261015
SUMMARY:✓ Easy run · 5 km
DESCRIPTION:Strava: 5 km at 5:33/km\, avg HR 141\n\n• 5:20–5:45/km. Kee
 p it short before Sunday.\n\nWhy: Easy volume\, nothing more.\n\nFuel: Non
 e needed. Eat a normal carb-based meal afterwards.\n\nHeart rate guide (es
 timated from your recent runs\, may be off):\n• 5:20–5:45/km: easy\, H
 R 125–150. Over 150 means slow down\n\nRUN GUIDE\n\nHow it should feel: 
 Very easy. Full sentences the whole way. This only adds volume\, so it sho
 uld feel like nothing.\n\nHow to run it:\n• 5:20–5:45/km from the firs
 t step\n• Skip it if your legs are heavy after last night\n\nElevation: 
 Anything gentle\, up to about 40 m. Walk any steep pinch rather than pushi
 ng.\n\nBack off if:\n• HR over 150: slow down\n• Tight calves or hamst
 rings: stop and walk home. Sunday matters more\n\nAfterwards: Nothing spec
 ial. Normal meals.\n\nhttps://joshuamorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-15@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261015
DTEND;VALUE=DATE:20261016
SUMMARY:✓ Morning intervals · light · 9.5 km
DESCRIPTION:Strava: 9.6 km at 4:41/km\, avg HR 157\n\n• 2 km easy warm-up
 \n• 4 × 1 km at 3:50/km\, 2 min jog between\n• 2 km easy cool-down\n\
 nWhy: Sharpens you up without tiring you before the test.\n\nFuel: None du
 ring. Have carbs and protein within an hour afterwards.\n\nHeart rate guid
 e (estimated from your recent runs\, may be off):\n• 5:20–5:45/km: eas
 y\, HR 125–150. Over 150 means slow down\n• 3:48–3:52/km: HR about 1
 72–182\n\nRUN GUIDE\n\nHow it should feel: Reps feel strong and quick bu
 t relaxed\, like the middle of a 10k race. You finish wanting one more.\n\
 nHow to run it:\n• 2 km easy\, then 3–4 strides\n• 4 × 1 km at 3:48
 –3:52/km. Rep 1 at 3:52\, then settle\n• 2 min easy jog between\, not 
 a walk\n• 2 km easy cool-down\n\nHeart rate:\n• HR won't settle in a 1
  km rep. Run by pace and breathing\n• Expect the end of each rep around 
 170–178\n\nElevation: Flat. Under 20 m of climbing\, like the Good Georg
 e course (+5 m) or your usual morning loop. Do the reps on the flattest st
 retch you have\, so the paces mean something.\n\nBack off if:\n• If a re
 p is more than 5 s slower than rep 1\, stop there\n• Three days before t
 he test\, so leave something in the tank\n\nAfterwards: Carbs and protein 
 within an hour. Rest tomorrow.\n\nhttps://joshuamorley.github.io/running-p
 lan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-17@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261017
DTEND;VALUE=DATE:20261018
SUMMARY:✓ Easy run + strides · 5 km
DESCRIPTION:Strava: 5.5 km at 5:16/km\, avg HR 139\n\n• 5:30/km easy\, th
 en 4 × 20 s relaxed strides.\n\nWhy: Strides wake your legs up for tomorr
 ow.\n\nFuel: Carb-heavy dinner tonight.\n\nHeart rate guide (estimated fro
 m your recent runs\, may be off):\n• 5:25–5:35/km: easy\, HR 125–150
 . Over 150 means slow down\n\nRUN GUIDE\n\nHow it should feel: Loose and e
 asy\, with the strides feeling quick and light\, not sprinting.\n\nHow to 
 run it:\n• 4.5 km at about 5:30/km\n• 4 × 20 s strides: build to abou
 t 3:30/km pace\, stay tall and relaxed\n• 60 s walk or jog between strid
 es\n\nElevation: Flat. Under 20 m of climbing\, like the Good George cours
 e (+5 m) or your usual morning loop.\n\nBack off if:\n• Anything tight: 
 skip the strides\n\nAfterwards: Carb-heavy dinner. Lay out your kit and ge
 ls for tomorrow. Early night.\n\nhttps://joshuamorley.github.io/running-pl
 an/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-18@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261018
DTEND;VALUE=DATE:20261019
SUMMARY:✓ Half marathon · Test 2 · 21.1 km
DESCRIPTION:Done: 21.1 km in 1:31:16\, a half marathon best. 16 km at 4:14/
 km (every km 4:12–4:17)\, avg HR 164\, max 171\, settling from 167 to ab
 out 164 after km 8. Then 5 km at 4:35/km (HR 153–159). Felt comfortable 
 and fuelling was fine. Sub-3 stays the target\n\nStrava: 22.6 km at 4:26/k
 m\, avg HR 160\n\n• Your dress rehearsal: full race kit and shoes\, race
  breakfast 3 h before\, gels on schedule\n• Run it as a controlled train
 ing run\, not a race. Two weeks out is too close to race a half\n• First
  16 km at 4:15/km\n• Last 5 km easy to steady\, 4:45–5:15/km. Don't sp
 eed up\n• If HR goes past 170 before 16 km\, ease off. That tells you so
 mething useful\, it isn't a failure\n• Note your average pace and HR ove
 r the first 16 km\, and whether you could have kept going\n\nWhy: The best
  guide to your race pace you'll get before race day\, without taking so mu
 ch out of you that it hurts the marathon.\n\nFuel: Race-day routine: break
 fast 3 h before\, a gel 10–15 min before the start\, then gels at about 
 km 6\, 11 and 17\, each with water.\n\nHeart rate guide (estimated from yo
 ur recent runs\, may be off):\n• 4:13–4:17/km: HR about 158–170\n•
  4:45–5:15/km: steady\, HR about 140–158\n\nRUN GUIDE\n\nHow it should
  feel: 4:15 should feel controlled and rhythmic\, like marathon effort\, n
 ot half-marathon effort. The first 10 km should feel almost easy.\n\nHow t
 o run it:\n• Dress rehearsal: full race kit and shoes\, race breakfast 3
  h before\, ideally at the time you'd eat it on race day\n• 1–2 km eas
 y warm-up and a few strides\n• Km 1–16 at 4:13–4:17. Lock in by km 2
  and don't bank time\n• Km 17–21 at 4:45–5:15. Don't speed up even i
 f you feel great\n\nHeart rate:\n• At 4:15 expect about 158–170\, drif
 ting up slowly\n• Your 33 km had the last 8 km at 4:15 at HR 167–181\,
  but that was on tired legs. Fresh\, it should be lower\n\nElevation: If y
 ou're picking the route\, aim for about 80–150 m of climbing. That's abo
 ut the race's climbing per km (roughly 5 m/km\, plus a bit for the bridge)
 \, so the test is honest. Put one longer climb in the first half\, like th
 e bridge. Run hills by effort\, not pace.\n\nBack off if:\n• HR past 170
  before 16 km: ease off and note when it happened\n• 4:15 feels forced b
 y km 8: drop to 4:30 and finish as the 4:30 test\n• Any sharp pain: stop
 . A missed test beats a missed race\n\nAfterwards: Write down your average
  pace and HR over the first 16 km\, and whether you could have kept going.
  Carbs and protein within an hour. Then pick your target on the Decisions 
 tab.\n\nhttps://joshuamorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-20@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261020
DTEND;VALUE=DATE:20261021
SUMMARY:✓ Tuesday 5k · last sharp one · 5 km
DESCRIPTION:Strava: 7.1 km at 4:24/km\, avg HR 156\n\n• Race it if you wa
 nt. Twelve days out is fine. Otherwise run it at threshold.\n\nWhy: One la
 st effort to stay sharp\, with 12 days left to recover.\n\nFuel: None duri
 ng. Have carbs and protein within an hour afterwards.\n\nHeart rate guide 
 (estimated from your recent runs\, may be off):\n• Race effort: HR climb
 s past 180 (your 5k averaged 184). Run it by feel\n\nRUN GUIDE\n\nHow it s
 hould feel: If you race it: hard\, like the 29 Sep 5k. If not: threshold\,
  comfortably hard and even.\n\nHow to run it:\n• Jog 1–2 km and do 3
 –4 strides\n• Racing: km 1 no faster than 3:35\, then hold. Your 17:44
  averaged 3:33\n• Threshold: 3:50–4:00/km the whole way\n\nHeart rate:
 \n• Racing: expect 180+ by km 3\n• Threshold: about 172–180\n\nEleva
 tion: Flat. Under 20 m of climbing\, like the Good George course (+5 m) or
  your usual morning loop.\n\nBack off if:\n• Any niggle from Sunday: run
  it easy. Twelve days out\, nothing is gained by forcing it\n\nAfterwards:
  Carbs and protein within an hour. Rest tomorrow.\n\nhttps://joshuamorley.
 github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-22@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261022
DTEND;VALUE=DATE:20261023
SUMMARY:Morning intervals · pace + speed · 10 km
DESCRIPTION:• 2 km easy warm-up\n• 4 km at 4:15/km\n• 4 × 400 m at 3
 :35/km\, 200 m jog between\n• 1.5 km easy cool-down\n• Race shoes and 
 race kit. This replaces the Sunday race practice\n\nWhy: Your last proper 
 race-pace run before race week\, so it takes a little of the dropped race 
 practice. The 400s keep some pop in your legs.\n\nFuel: None during. Have 
 carbs and protein within an hour afterwards.\n\nHeart rate guide (estimate
 d from your recent runs\, may be off):\n• 5:20–5:45/km: easy\, HR 125
 –150. Over 150 means slow down\n• 4:13–4:17/km: HR about 158–170\n
 • 3:32–3:38/km: too short for HR to settle. Run these by pace\n\nRUN G
 UIDE\n\nHow it should feel: The 4 km at race pace should feel smooth and e
 asy enough to hold for 42 km. The 400s feel quick and springy\, not a spri
 nt.\n\nHow to run it:\n• Race shoes and race kit\n• 2 km easy\n• 4 k
 m at 4:13–4:17/km. Practise exactly how race pace feels\n• 4 × 400 m 
 at 3:32–3:38/km\, 200 m jog between\n• 1.5 km easy cool-down\n\nHeart 
 rate:\n• At race pace expect about 158–170 by the end of the 4 km. Not
 e it\, it's your race-day number\n• 400s are too short for HR to mean mu
 ch. Run by pace\n\nElevation: Flat. Under 20 m of climbing\, like the Good
  George course (+5 m) or your usual morning loop. Race pace on the flat is
  what you're memorising.\n\nBack off if:\n• If race pace feels hard toda
 y\, skip the 400s. You need rest\, not more work\n\nAfterwards: Carbs and 
 protein within an hour. Note anything that rubbed or annoyed you in your r
 ace kit\, and fix it before race week.\n\nhttps://joshuamorley.github.io/r
 unning-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-23@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261023
DTEND;VALUE=DATE:20261024
SUMMARY:Easy run · 6 km
DESCRIPTION:• 5:20–5:45/km. Moved from Saturday.\n\nWhy: Easy running t
 o keep the routine going before the weekend off.\n\nFuel: None needed. Eat
  a normal carb-based meal afterwards.\n\nHeart rate guide (estimated from 
 your recent runs\, may be off):\n• 5:20–5:45/km: easy\, HR 125–150. 
 Over 150 means slow down\n\nRUN GUIDE\n\nHow it should feel: Easy and rela
 xed. Full sentences the whole way.\n\nHow to run it:\n• 5:20–5:45/km f
 rom the first step\n\nElevation: Anything gentle\, up to about 50 m.\n\nBa
 ck off if:\n• HR over 150: slow down\n• Legs heavy from yesterday: cut
  it to 4 km\n\nAfterwards: Nothing special. No running over the weekend wh
 ile you're diving.\n\nhttps://joshuamorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:akl-2026-10-27@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261027
DTEND;VALUE=DATE:20261028
SUMMARY:Tuesday 5k · easy · 5 km
DESCRIPTION:• 5:00–5:15/km. Don't race it this week.\n\nWhy: Keeps the 
 legs moving. Your fitness is already built.\n\nFuel: None needed. Eat a no
 rmal carb-based meal afterwards.\n\nHeart rate guide (estimated from your 
 recent runs\, may be off):\n• 5:00–5:15/km: easy\, HR 125–150. Over 
 150 means slow down\n\nRUN GUIDE\n\nHow it should feel: Easy. You'll feel 
 restless with the taper. That's normal. Don't race it.\n\nHow to run it:\n
 • 5:00–5:15/km the whole way\n• Let the racers go\n\nElevation: Flat
 . Under 20 m of climbing\, like the Good George course (+5 m) or your usua
 l morning loop.\n\nBack off if:\n• If you find yourself under 5:00\, bac
 k off\n\nAfterwards: Normal dinner. Early night.\n\nhttps://joshuamorley.g
 ithub.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-10-29@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261029
DTEND;VALUE=DATE:20261030
SUMMARY:Morning pace check · 6.5 km
DESCRIPTION:• 2 km easy\n• 3 × 1 km at 4:15/km\, 1 min jog between\n
 • 1 km easy\n\nWhy: Reminds your legs what race pace feels like.\n\nFuel
 : None needed. Eat a normal carb-based meal afterwards.\n\nHeart rate guid
 e (estimated from your recent runs\, may be off):\n• 5:20–5:45/km: eas
 y\, HR 125–150. Over 150 means slow down\n• 4:13–4:17/km: HR about 1
 58–170\n\nRUN GUIDE\n\nHow it should feel: Race pace should feel easy an
 d automatic. The legs may feel flat in the taper. That's normal.\n\nHow to
  run it:\n• 2 km easy\n• 3 × 1 km at 4:13–4:17/km\, 1 min jog betwe
 en\n• 1 km easy\n\nElevation: Flat. Under 20 m of climbing\, like the Go
 od George course (+5 m) or your usual morning loop.\n\nBack off if:\n• D
 on't add reps\, however good you feel\n\nAfterwards: Normal meals. Carb lo
 ading starts tomorrow.\n\nhttps://joshuamorley.github.io/running-plan/#pla
 n
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-10-31@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261031
DTEND;VALUE=DATE:20261101
SUMMARY:Shakeout · 5 km
DESCRIPTION:• Very easy\, 5:45/km or slower\, plus 3 strides. Lay out you
 r kit\, pin your bib\, count your gels\, and plan the trip to Devonport.\n
 \nWhy: Settles the nerves and loosens the legs.\n\nFuel: Keep carb loading
 : your carb-load amount (see the Fuel tab). Have an early dinner you've ea
 ten before.\n\nHeart rate guide (estimated from your recent runs\, may be 
 off):\n• 5:45–6:30/km: easy\, HR 125–150. Over 150 means slow down\n
 \nRUN GUIDE\n\nHow it should feel: Very easy and short\, just shaking the 
 legs out.\n\nHow to run it:\n• 5:45/km or slower\n• 3 × 20 s relaxed 
 strides near the end\n\nElevation: Flat. Near Devonport is ideal if you're
  staying close to the start.\n\nBack off if:\n• Anything tight: skip the
  strides\n\nAfterwards: Lay out your kit\, pin your bib\, count your gels\
 , and plan the trip to Devonport. Early dinner you've eaten before.\n\nhtt
 ps://joshuamorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-11-01@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261101
DTEND;VALUE=DATE:20261102
SUMMARY:Auckland Marathon · 42.2 km
DESCRIPTION:• Target 2:59:20 at 4:15/km. See the Race day tab for splits 
 and checks.\n\nFuel: Breakfast 3 h before\, gel 1 10–15 min before the s
 tart\, then your race gel schedule.\n\nHeart rate guide (estimated from yo
 ur recent runs\, may be off):\n• 4:12–4:18/km: HR about 158–170\n\nR
 UN GUIDE\n\nHow it should feel: The first 10 km should feel too easy. The 
 race starts at 32 km.\n\nHow to run it:\n• Target 2:59:20 at 4:15/km\n
 • Halfway about 25 s behind even pace\, because the hills and the bridge
  come first\n• Bridge: keep the effort level\, let it cost 10–20 s/km\
 n• After 32 km: hold form\, take your last gels\, and race the people in
  front\n\nHeart rate:\n• About 158–170 through halfway. Over 175 at ha
 lfway: ease to 4:25\n• HR drifts up late\, so judge by effort after 32 k
 m\n\nElevation: About 217 m of climbing\, though estimates vary (the cours
 e GPX gives anywhere from about 110 to 345 m depending on smoothing\, and 
 it has no bridge height). The hardest of it is in the first half: the Nort
 h Shore hills\, then the bridge from about km 15 to 17. The second half\, 
 out along Tamaki Drive and back\, is mostly flat with a few small bumps.\n
 \nBack off if:\n• See the checks on the Race day tab\n\nAfterwards: Walk
 \, eat and drink. Then celebrate.\n\nhttps://joshuamorley.github.io/runnin
 g-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-11-05@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261105
DTEND;VALUE=DATE:20261106
SUMMARY:Recovery jog · 4 km
DESCRIPTION:• 5:45–6:15/km\, slower is fine\n• Stop and walk home if 
 anything feels sore rather than stiff\n\nWhy: Gets blood moving through ti
 red legs without adding damage.\n\nFuel: None needed. Eat a normal carb-ba
 sed meal afterwards.\n\nHeart rate guide (estimated from your recent runs\
 , may be off):\n• 5:45–6:15/km: easy\, HR 125–150. Over 150 means sl
 ow down\n\nRUN GUIDE\n\nHow it should feel: Shuffly and slow. Stiff is nor
 mal. Sharp or one-sided pain is not.\n\nHow to run it:\n• 5:45–6:15/km
 \, or slower if that's what your legs give you\n• Walking breaks are fin
 e\n\nElevation: Flat. Downhills load the quads that the marathon damaged m
 ost.\n\nBack off if:\n• Sore rather than stiff\, or limping: walk home a
 nd try again Saturday\n\nAfterwards: Nothing special. Keep eating well. Mu
 scle repair needs protein.\n\nhttps://joshuamorley.github.io/running-plan/
 #plan
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-11-07@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261107
DTEND;VALUE=DATE:20261108
SUMMARY:Easy run · 5 km
DESCRIPTION:• 5:30–6:00/km\, HR under 145\n• A parkrun jogged easy co
 unts. Don't race it\n\nWhy: Checks how the legs are coming back.\n\nFuel: 
 None needed. Eat a normal carb-based meal afterwards.\n\nHeart rate guide 
 (estimated from your recent runs\, may be off):\n• 5:30–6:00/km: easy\
 , HR 125–150. Over 150 means slow down\n\nRUN GUIDE\n\nHow it should fee
 l: Easy and relaxed. Probably still a bit flat. That's normal a week out f
 rom a marathon.\n\nHow to run it:\n• 5:30–6:00/km from the first step\
 n• A parkrun is fine if you jog it. Don't get pulled into racing\n\nElev
 ation: Flat. Under 20 m of climbing\, like the Good George course (+5 m) o
 r your usual morning loop.\n\nBack off if:\n• HR over 145 at easy pace: 
 slow down. Your body is still recovering\n\nAfterwards: Normal meals.\n\nh
 ttps://joshuamorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-11-10@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261110
DTEND;VALUE=DATE:20261111
SUMMARY:Tuesday 5k · easy · 5 km
DESCRIPTION:• 5:00–5:15/km. Let the racers go. Too soon after a maratho
 n to race.\n\nWhy: Back into the Tuesday routine without the effort.\n\nFu
 el: None needed. Eat a normal carb-based meal afterwards.\n\nHeart rate gu
 ide (estimated from your recent runs\, may be off):\n• 5:00–5:15/km: e
 asy\, HR 125–150. Over 150 means slow down\n\nRUN GUIDE\n\nHow it should
  feel: Easy. You may feel ready to race. It's too early\, so let them go.\
 n\nHow to run it:\n• 5:00–5:15/km the whole way\n\nElevation: Flat. Un
 der 20 m of climbing\, like the Good George course (+5 m) or your usual mo
 rning loop.\n\nBack off if:\n• Anything sore: drop to 5:30 or jog it\n\n
 Afterwards: Normal dinner.\n\nhttps://joshuamorley.github.io/running-plan/
 #plan
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-11-12@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261112
DTEND;VALUE=DATE:20261113
SUMMARY:Easy run · readiness check · 6 km
DESCRIPTION:• 5:20–5:45/km\n• The check: HR under 150 at 5:20–5:30/
 km\, and stairs and hills feel normal\n• Both yes: race Kerikeri. Either
  no: run it steady. See the Kerikeri tab\n\nWhy: The simplest honest test 
 of whether the marathon has worn off.\n\nFuel: None needed. Eat a normal c
 arb-based meal afterwards.\n\nHeart rate guide (estimated from your recent
  runs\, may be off):\n• 5:20–5:45/km: easy\, HR 125–150. Over 150 me
 ans slow down\n\nRUN GUIDE\n\nHow it should feel: Easy and normal. This ru
 n is the check for whether you race Kerikeri.\n\nHow to run it:\n• 5:20
 –5:45/km\n• Note your average HR over km 2–5 at 5:20–5:30/km\n• 
 Go up a flight of stairs afterwards and notice whether your quads complain
 \n\nHeart rate:\n• Under 150 at 5:20–5:30\, as before Auckland: recove
 red\n• Over 150\, or it feels like work: not yet. Run Kerikeri steady\n\
 nElevation: Flat. Under 20 m of climbing\, like the Good George course (+5
  m) or your usual morning loop.\n\nBack off if:\n• Anything sharp: stop.
  Kerikeri is optional\, the next season isn't\n\nAfterwards: Pick your Ker
 ikeri target on the Kerikeri tab.\n\nhttps://joshuamorley.github.io/runnin
 g-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-11-14@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261114
DTEND;VALUE=DATE:20261115
SUMMARY:Easy run + strides · 8 km
DESCRIPTION:• 5:20–5:40/km\, then 4 × 20 s relaxed strides.\n\nWhy: Th
 e strides remind your legs how to run fast again.\n\nFuel: None needed. Ea
 t a normal carb-based meal afterwards.\n\nHeart rate guide (estimated from
  your recent runs\, may be off):\n• 5:20–5:40/km: easy\, HR 125–150.
  Over 150 means slow down\n\nRUN GUIDE\n\nHow it should feel: Easy\, with 
 the strides feeling quick and light. Your legs should feel like yours agai
 n.\n\nHow to run it:\n• 7 km at 5:20–5:40/km\n• 4 × 20 s strides: b
 uild to about 3:30/km pace\, stay tall and relaxed\n• 60 s walk or jog b
 etween strides\n\nElevation: Flat. Under 20 m of climbing\, like the Good 
 George course (+5 m) or your usual morning loop.\n\nBack off if:\n• Anyt
 hing tight: skip the strides\n\nAfterwards: Normal meals.\n\nhttps://joshu
 amorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-11-15@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261115
DTEND;VALUE=DATE:20261116
SUMMARY:Easy long-ish run · 10 km
DESCRIPTION:• 5:20–5:40/km\, HR under 150\n• Include some gentle down
 hill if you can. Kerikeri drops about 275 m\n\nWhy: Your longest run since
  Auckland. The downhill gets your quads ready for the course.\n\nFuel: Non
 e needed. Eat a normal carb-based meal afterwards.\n\nHeart rate guide (es
 timated from your recent runs\, may be off):\n• 5:20–5:40/km: easy\, H
 R 125–150. Over 150 means slow down\n\nRUN GUIDE\n\nHow it should feel: 
 Easy and comfortable. Full sentences the whole way.\n\nHow to run it:\n•
  5:20–5:40/km\n• If your route has a gentle downhill\, run it at the s
 ame easy effort with quick\, light steps\n\nElevation: Some gentle downhil
 l is useful: 50–100 m of descent gets your quads used to it before Kerik
 eri. Avoid anything steep.\n\nBack off if:\n• HR over 150: slow down\n
 • Sore quads on the downhill: run the rest flat\n\nAfterwards: Carbs and
  protein within an hour.\n\nhttps://joshuamorley.github.io/running-plan/#p
 lan
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-11-17@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261117
DTEND;VALUE=DATE:20261118
SUMMARY:Tuesday 5k · half-marathon pace · 5 km
DESCRIPTION:• Run it at your Kerikeri goal pace\, about 4:00–4:05/km fo
 r 1:25. Not a race\n• Race shoes\, to check they still feel right\n\nWhy
 : Your one session at goal pace\, four days out. Enough to feel sharp with
 out tiring you.\n\nFuel: None during. Have carbs and protein within an hou
 r afterwards.\n\nHeart rate guide (estimated from your recent runs\, may b
 e off):\n• 4:00–4:05/km: HR about 165–175\n\nRUN GUIDE\n\nHow it sho
 uld feel: Controlled and smooth\, like the middle of a good half. Not a ra
 ce\, and you should finish wanting more.\n\nHow to run it:\n• Jog 1–2 
 km and do 3–4 strides\n• 5 km at your Kerikeri goal pace: about 4:00
 –4:05/km for 1:25\, 3:53 for 1:22\, 4:10 for 1:28\n• Race shoes\n\nHea
 rt rate:\n• Expect about 165–175\, creeping up through the run\n• Ov
 er 178 before 4 km: you're not recovered enough for your target. Pick a sl
 ower one\n\nElevation: Flat. Under 20 m of climbing\, like the Good George
  course (+5 m) or your usual morning loop.\n\nBack off if:\n• If goal pa
 ce feels hard today\, ease off and pick a slower target on the Kerikeri ta
 b\n\nAfterwards: Carbs and protein within an hour. Rest tomorrow.\n\nhttps
 ://joshuamorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-11-19@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261119
DTEND;VALUE=DATE:20261120
SUMMARY:Easy run + strides · 5 km
DESCRIPTION:• 5:30/km easy\, then 4 × 20 s relaxed strides.\n\nWhy: Keep
 s the legs loose before Saturday.\n\nFuel: None needed. Eat a normal carb-
 based meal afterwards.\n\nHeart rate guide (estimated from your recent run
 s\, may be off):\n• 5:25–5:35/km: easy\, HR 125–150. Over 150 means 
 slow down\n\nRUN GUIDE\n\nHow it should feel: Loose and easy\, with the st
 rides feeling quick and light.\n\nHow to run it:\n• 4.5 km at about 5:30
 /km\n• 4 × 20 s strides\, 60 s easy between\n\nElevation: Flat. Under 2
 0 m of climbing\, like the Good George course (+5 m) or your usual morning
  loop.\n\nBack off if:\n• Anything tight: skip the strides\n\nAfterwards
 : Pack for Kerikeri: race kit and shoes\, 2 gels\, breakfast\, and warm cl
 othes for the start.\n\nhttps://joshuamorley.github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
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BEGIN:VEVENT
UID:akl-2026-11-21@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART;VALUE=DATE:20261121
DTEND;VALUE=DATE:20261122
SUMMARY:Kerikeri Half Marathon · 21.1 km
DESCRIPTION:• Okaihau to Kerikeri\, point to point. Climbs about 95 m in 
 the first 7 km\, then drops about 275 m to the finish\n• Your target and
  km-by-km splits are on the Kerikeri tab\n• Last year: 1:37:54\n\nWhy: A
  fast course to finish the season on\, three weeks after Auckland.\n\nFuel
 : Breakfast 2.5–3 h before\, a gel 10–15 min before the start\, and on
 e more at about km 9\, after the top of the climb.\n\nHeart rate guide (es
 timated from your recent runs\, may be off):\n• 4:12–4:20/km: HR about
  158–170\n• 3:50–3:58/km: HR about 172–182\n\nRUN GUIDE\n\nHow it 
 should feel: The climb should feel controlled and almost too slow. The rac
 e is the descent and the last 5 km.\n\nHow to run it:\n• 10 min easy jog
  and 3–4 strides. A good warm-up matters more in a half than a marathon\
 n• Km 0–7.3\, the climb out of Okaihau: run by effort. Let the pace dr
 ift 10–20 s/km slower than goal\n• Km 7.3–9.6\, the steep drop: quic
 k\, light steps. Let gravity do it rather than braking or bounding\n• Km
  9.6–21.1: settle on your descent pace and race the last 5 km\n\nHeart r
 ate:\n• Climb: about 165–175. Over 178 before the top means you've gon
 e out too hard\n• Descent: about 170–180. HR rises less than the pace 
 does\, because downhill is cheaper\n• Last 3 km: anything goes\n\nElevat
 ion: About 95 m of climbing in the first 7.3 km\, then about 275 m of desc
 ent to the finish\, steepest from km 7.3 to 9.6. Numbers come from your 20
 25 GPS and may be a little off.\n\nBack off if:\n• Quads cramping or sor
 e on the descent: ease to a jog. It's three weeks after a marathon\, and t
 he result doesn't matter that much\n• Any sharp pain: stop\n\nAfterwards
 : Walk\, eat and drink. Then celebrate the season.\n\nhttps://joshuamorley
 .github.io/running-plan/#plan
URL:https://joshuamorley.github.io/running-plan/#plan
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UID:akl-meal-2026-10-09-1730@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART:20261009T043000Z
DTEND:20261009T051500Z
SUMMARY:🍽 Carb-heavy dinner before the 33 km
DESCRIPTION:Chicken and tomato pasta · about 150 g of carbs · 25 min\n\n
 • 150 g dry spaghetti or penne (about 110 g carbs)\n• 150 g skinless c
 hicken breast\, sliced thin\n• ½ jar (about 250 g) plain tomato pasta s
 auce\n• 1 garlic clove\, a pinch of salt\, a little olive oil\n• 2 sli
 ces white bread or a small white roll on the side (about 30 g carbs)\n\n1.
  Boil the pasta in well-salted water.\n2. Brown the chicken in a little oi
 l\, add the garlic\, then the sauce. Simmer 5 min.\n3. Toss through the dr
 ained pasta. Skip the cheese and keep the veg light tonight.\n\nhttps://jo
 shuamorley.github.io/running-plan/#fuel
URL:https://joshuamorley.github.io/running-plan/#fuel
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DESCRIPTION:Carb-heavy dinner before the 33 km
TRIGGER:-PT30M
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UID:akl-meal-2026-10-10-0500@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART:20261009T160000Z
DTEND:20261009T164500Z
SUMMARY:🍽 Race breakfast before the 33 km
DESCRIPTION:Adjust to 3 hours before you start running.\n\nRace breakfast 
 · about 160 g of carbs · 5 min\n\n• 1 white bagel with 2 tbsp honey (a
 bout 85 g)\n• 1 slice white toast with jam (about 30 g)\n• 1 banana (a
 bout 25 g)\n• 250 ml juice (about 25 g)\n• About 500 ml water or elect
 rolyte drink\n\n1. Eat it 3 hours before the start\, then sip until 30 min
  before.\n2. Same breakfast as the 33 km and the half. Nothing new on race
  day.\n\nhttps://joshuamorley.github.io/running-plan/#fuel
URL:https://joshuamorley.github.io/running-plan/#fuel
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ACTION:DISPLAY
DESCRIPTION:Race breakfast before the 33 km
TRIGGER:-PT30M
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BEGIN:VEVENT
UID:akl-meal-2026-10-17-1730@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART:20261017T043000Z
DTEND:20261017T051500Z
SUMMARY:🍽 Carb-heavy dinner before the half
DESCRIPTION:Teriyaki chicken rice bowl · about 150 g of carbs · 25 min\n\
 n• 1 cup (about 185 g) dry white rice\, about 2.5 cups cooked (about 110
  g carbs)\n• 150 g skinless chicken breast or thigh\, diced\n• 3 tbsp 
 teriyaki sauce (about 15 g carbs)\n• 1 small carrot\, grated\n• 250 ml
  apple or orange juice with it (about 25 g carbs)\n\n1. Cook the rice.\n2.
  Brown the chicken\, add the teriyaki and a splash of water\, and cook unt
 il sticky.\n3. Pile on the rice with the carrot. White rice\, not brown\, 
 the night before a big run.\n\nhttps://joshuamorley.github.io/running-plan
 /#fuel
URL:https://joshuamorley.github.io/running-plan/#fuel
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DESCRIPTION:Carb-heavy dinner before the half
TRIGGER:-PT30M
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BEGIN:VEVENT
UID:akl-meal-2026-10-18-0500@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART:20261017T160000Z
DTEND:20261017T164500Z
SUMMARY:🍽 Race breakfast before the half
DESCRIPTION:Adjust to 3 hours before you start running.\n\nRace breakfast 
 · about 160 g of carbs · 5 min\n\n• 1 white bagel with 2 tbsp honey (a
 bout 85 g)\n• 1 slice white toast with jam (about 30 g)\n• 1 banana (a
 bout 25 g)\n• 250 ml juice (about 25 g)\n• About 500 ml water or elect
 rolyte drink\n\n1. Eat it 3 hours before the start\, then sip until 30 min
  before.\n2. Same breakfast as the 33 km and the half. Nothing new on race
  day.\n\nhttps://joshuamorley.github.io/running-plan/#fuel
URL:https://joshuamorley.github.io/running-plan/#fuel
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ACTION:DISPLAY
DESCRIPTION:Race breakfast before the half
TRIGGER:-PT30M
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BEGIN:VEVENT
UID:akl-meal-2026-10-30-0700@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART:20261029T180000Z
DTEND:20261029T184500Z
SUMMARY:🍽 Carb load day 1
DESCRIPTION:Carb-load day menu · about 700 g of carbs\n\n• Breakfast: 2 
 bagels with jam and 500 ml juice (about 170 g)\n• Morning: a banana and 
 2 rice cakes with honey (about 55 g)\n• Lunch: white-bread ham sandwich 
 (4 slices)\, 50 g pretzels\, 500 ml sports drink (about 130 g)\n• Aftern
 oon: 3 crumpets with golden syrup and a glass of juice (about 100 g)\n• 
 Dinner: the chicken and tomato pasta or the rice bowl (about 150 g)\n• E
 vening: a pot of rice pudding and a handful of lollies (about 90 g)\n\n1. 
 Spread it across the day. Graze\, don't stuff.\n2. Swap in anything from t
 he carbs table on the Fuel tab\, keeping fibre and fat low.\n3. Sip water 
 or electrolyte drink all day. Pale yellow urine is the goal.\n\nhttps://jo
 shuamorley.github.io/running-plan/#fuel
URL:https://joshuamorley.github.io/running-plan/#fuel
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BEGIN:VALARM
ACTION:DISPLAY
DESCRIPTION:Carb load day 1
TRIGGER:-PT30M
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:akl-meal-2026-10-31-0700@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART:20261030T180000Z
DTEND:20261030T184500Z
SUMMARY:🍽 Carb load day 2
DESCRIPTION:Carb-load day menu · about 700 g of carbs\n\n• Breakfast: 2 
 bagels with jam and 500 ml juice (about 170 g)\n• Morning: a banana and 
 2 rice cakes with honey (about 55 g)\n• Lunch: white-bread ham sandwich 
 (4 slices)\, 50 g pretzels\, 500 ml sports drink (about 130 g)\n• Aftern
 oon: 3 crumpets with golden syrup and a glass of juice (about 100 g)\n• 
 Dinner: the chicken and tomato pasta or the rice bowl (about 150 g)\n• E
 vening: a pot of rice pudding and a handful of lollies (about 90 g)\n\n1. 
 Spread it across the day. Graze\, don't stuff.\n2. Swap in anything from t
 he carbs table on the Fuel tab\, keeping fibre and fat low.\n3. Sip water 
 or electrolyte drink all day. Pale yellow urine is the goal.\n\nhttps://jo
 shuamorley.github.io/running-plan/#fuel
URL:https://joshuamorley.github.io/running-plan/#fuel
TRANSP:TRANSPARENT
BEGIN:VALARM
ACTION:DISPLAY
DESCRIPTION:Carb load day 2
TRIGGER:-PT30M
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:akl-meal-2026-10-31-1700@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART:20261031T040000Z
DTEND:20261031T044500Z
SUMMARY:🍽 Early race-eve dinner
DESCRIPTION:Done by 6pm\, so it's settled by bedtime.\n\nTeriyaki chicken r
 ice bowl · about 150 g of carbs · 25 min\n\n• 1 cup (about 185 g) dry 
 white rice\, about 2.5 cups cooked (about 110 g carbs)\n• 150 g skinless
  chicken breast or thigh\, diced\n• 3 tbsp teriyaki sauce (about 15 g ca
 rbs)\n• 1 small carrot\, grated\n• 250 ml apple or orange juice with i
 t (about 25 g carbs)\n\n1. Cook the rice.\n2. Brown the chicken\, add the 
 teriyaki and a splash of water\, and cook until sticky.\n3. Pile on the ri
 ce with the carrot. White rice\, not brown\, the night before a big run.\n
 \nhttps://joshuamorley.github.io/running-plan/#fuel
URL:https://joshuamorley.github.io/running-plan/#fuel
TRANSP:TRANSPARENT
BEGIN:VALARM
ACTION:DISPLAY
DESCRIPTION:Early race-eve dinner
TRIGGER:-PT30M
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:akl-meal-2026-11-01-0300@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART:20261031T140000Z
DTEND:20261031T144500Z
SUMMARY:🍽 Race breakfast
DESCRIPTION:3 hours before the 6am start. Check your start time.\n\nRace br
 eakfast · about 160 g of carbs · 5 min\n\n• 1 white bagel with 2 tbsp 
 honey (about 85 g)\n• 1 slice white toast with jam (about 30 g)\n• 1 b
 anana (about 25 g)\n• 250 ml juice (about 25 g)\n• About 500 ml water 
 or electrolyte drink\n\n1. Eat it 3 hours before the start\, then sip unti
 l 30 min before.\n2. Same breakfast as the 33 km and the half. Nothing new
  on race day.\n\nhttps://joshuamorley.github.io/running-plan/#fuel
URL:https://joshuamorley.github.io/running-plan/#fuel
TRANSP:TRANSPARENT
BEGIN:VALARM
ACTION:DISPLAY
DESCRIPTION:Race breakfast
TRIGGER:-PT30M
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:akl-meal-2026-11-20-1730@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART:20261120T043000Z
DTEND:20261120T051500Z
SUMMARY:🍽 Carb-heavy dinner before Kerikeri
DESCRIPTION:Teriyaki chicken rice bowl · about 150 g of carbs · 25 min\n\
 n• 1 cup (about 185 g) dry white rice\, about 2.5 cups cooked (about 110
  g carbs)\n• 150 g skinless chicken breast or thigh\, diced\n• 3 tbsp 
 teriyaki sauce (about 15 g carbs)\n• 1 small carrot\, grated\n• 250 ml
  apple or orange juice with it (about 25 g carbs)\n\n1. Cook the rice.\n2.
  Brown the chicken\, add the teriyaki and a splash of water\, and cook unt
 il sticky.\n3. Pile on the rice with the carrot. White rice\, not brown\, 
 the night before a big run.\n\nhttps://joshuamorley.github.io/running-plan
 /#fuel
URL:https://joshuamorley.github.io/running-plan/#fuel
TRANSP:TRANSPARENT
BEGIN:VALARM
ACTION:DISPLAY
DESCRIPTION:Carb-heavy dinner before Kerikeri
TRIGGER:-PT30M
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:akl-meal-2026-11-21-0400@joshuamorley.github.io
DTSTAMP:20261020T054838Z
DTSTART:20261120T150000Z
DTEND:20261120T154500Z
SUMMARY:🍽 Race breakfast before Kerikeri
DESCRIPTION:3 hours before a 7am start. Only one listing gives that start t
 ime\, so check it on your bib or the race website.\n\nRace breakfast · ab
 out 160 g of carbs · 5 min\n\n• 1 white bagel with 2 tbsp honey (about 
 85 g)\n• 1 slice white toast with jam (about 30 g)\n• 1 banana (about 
 25 g)\n• 250 ml juice (about 25 g)\n• About 500 ml water or electrolyt
 e drink\n\n1. Eat it 3 hours before the start\, then sip until 30 min befo
 re.\n2. Same breakfast as the 33 km and the half. Nothing new on race day.
 \n\nhttps://joshuamorley.github.io/running-plan/#fuel
URL:https://joshuamorley.github.io/running-plan/#fuel
TRANSP:TRANSPARENT
BEGIN:VALARM
ACTION:DISPLAY
DESCRIPTION:Race breakfast before Kerikeri
TRIGGER:-PT30M
END:VALARM
END:VEVENT
END:VCALENDAR