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Help with scheduling workout complete and scheduling workout on non consecutive days

I want to know where I go for marking a workout complete. And I want to know HOW I can use ICAL to schedule workouts on alternative days such as Tuesday Thursday Sunday so I don't have to use the filters and search each time for a workout which is too time consuming. Is there a manual way to plug workouts into particular days in advance to make the process more efficient?

Thanks for the help!