Attackpoint - performance and training tools for orienteering athletes

Monthly Training: kwilliams

Month

Hrs by Intensity

0

4

8

12

16

20

24

28

32

36

40

44

48

52

56

60

64

29% intensity 4

70% intensity 3

2% intensity 5

4% intensity 4

57% intensity 3

35% intensity 2

14% intensity 4

38% intensity 3

38% intensity 2

8% intensity 1

0% intensity 5

6% intensity 4

49% intensity 3

26% intensity 2

16% intensity 1

5% intensity 4

71% intensity 3

17% intensity 2

5% intensity 1

7% intensity 4

59% intensity 3

30% intensity 2

2% intensity 1

2% intensity 5

10% intensity 4

72% intensity 3

7% intensity 2

7% intensity 1

4% intensity 4

59% intensity 3

15% intensity 2

20% intensity 1

2% intensity 5

12% intensity 4

55% intensity 3

13% intensity 2

15% intensity 1

2% intensity 5

14% intensity 4

73% intensity 3

9% intensity 2

9% intensity 4

77% intensity 3

10% intensity 2

2% intensity 1

21% intensity 4

55% intensity 3

21% intensity 2

2% intensity 1

21% intensity 4

78% intensity 3

30% intensity 4

63% intensity 3

6% intensity 2

2% intensity 5

20% intensity 4

69% intensity 3

8% intensity 1

27% intensity 4

56% intensity 3

9% intensity 2

6% intensity 1

26% intensity 4

73% intensity 3

18% intensity 4

58% intensity 3

14% intensity 2

7% intensity 1

15% intensity 5

14% intensity 4

42% intensity 3

11% intensity 2

16% intensity 1

6% intensity 5

13% intensity 4

51% intensity 3

19% intensity 2

8% intensity 1

3% intensity 5

27% intensity 4

51% intensity 3

4% intensity 2

12% intensity 1

3% intensity 4

79% intensity 3

11% intensity 2

5% intensity 1

8% intensity 5

4% intensity 4

66% intensity 3

20% intensity 1

20% intensity 4

73% intensity 3

3% intensity 2

2% intensity 1

4% intensity 4

90% intensity 3

4% intensity 1

1% intensity 5

17% intensity 4

71% intensity 3

5% intensity 2

4% intensity 1

2% intensity 5

14% intensity 4

76% intensity 3

5% intensity 2

2% intensity 1

11% intensity 4

50% intensity 3

30% intensity 2

7% intensity 1

6% intensity 4

73% intensity 3

1% intensity 2

18% intensity 1

9% intensity 5

14% intensity 4

56% intensity 3

11% intensity 2

9% intensity 1

19% intensity 4

62% intensity 3

9% intensity 2

7% intensity 1

4% intensity 4

74% intensity 3

7% intensity 2

13% intensity 1

18% intensity 4

60% intensity 3

13% intensity 2

7% intensity 1

3% intensity 5

20% intensity 4

65% intensity 3

6% intensity 2

3% intensity 1

20% intensity 4

72% intensity 3

1% intensity 2

4% intensity 1

13% intensity 4

85% intensity 3

1% intensity 2

7% intensity 5

8% intensity 4

81% intensity 3

1% intensity 2

0% intensity 1

4% intensity 5

17% intensity 4

70% intensity 3

3% intensity 2

3% intensity 1

1% intensity 5

5% intensity 4

73% intensity 3

19% intensity 2

1% intensity 5

6% intensity 4

77% intensity 3

6% intensity 2

7% intensity 1

8% intensity 5

5% intensity 4

77% intensity 3

6% intensity 2

1% intensity 1

14% intensity 5

6% intensity 4

69% intensity 3

5% intensity 2

3% intensity 1

14% intensity 5

23% intensity 4

55% intensity 3

6% intensity 2

8% intensity 5

6% intensity 4

70% intensity 3

13% intensity 2

4% intensity 5

9% intensity 4

65% intensity 3

10% intensity 2

10% intensity 1

4% intensity 5

15% intensity 4

70% intensity 3

6% intensity 2

3% intensity 1

2% intensity 5

11% intensity 4

64% intensity 3

14% intensity 2

6% intensity 1

4% intensity 5

28% intensity 4

59% intensity 3

7% intensity 2

1% intensity 1

4% intensity 5

7% intensity 4

67% intensity 3

17% intensity 2

2% intensity 1

9% intensity 5

19% intensity 4

49% intensity 3

3% intensity 2

18% intensity 1

11% intensity 5

15% intensity 4

52% intensity 3

16% intensity 2

3% intensity 1

11% intensity 5

17% intensity 4

47% intensity 3

11% intensity 2

11% intensity 1

5% intensity 5

25% intensity 4

63% intensity 3

6% intensity 2

13% intensity 5

17% intensity 4

52% intensity 3

17% intensity 2

4% intensity 5

20% intensity 4

54% intensity 3

12% intensity 2

8% intensity 1

22% intensity 5

20% intensity 4

49% intensity 3

4% intensity 2

3% intensity 1

6% intensity 5

19% intensity 4

50% intensity 3

18% intensity 2

5% intensity 1

3% intensity 5

25% intensity 4

58% intensity 3

13% intensity 2

21% intensity 4

77% intensity 3

5% intensity 5

23% intensity 4

58% intensity 3

12% intensity 2

4% intensity 5

28% intensity 4

40% intensity 3

21% intensity 2

3% intensity 1

19% intensity 5

19% intensity 4

41% intensity 3

4% intensity 2

15% intensity 1

13% intensity 5

20% intensity 4

56% intensity 3

9% intensity 2

5% intensity 5

43% intensity 4

42% intensity 3

6% intensity 2

1% intensity 1

2% intensity 5

54% intensity 4

37% intensity 3

5% intensity 2

45% intensity 4

53% intensity 3

0% intensity 2

13% intensity 5

36% intensity 4

46% intensity 3

0% intensity 2

2% intensity 1

45% intensity 4

52% intensity 3

2% intensity 2

38% intensity 4

43% intensity 3

18% intensity 2

1% intensity 5

39% intensity 4

56% intensity 3

1% intensity 2

38% intensity 4

60% intensity 3

1% intensity 2

5% intensity 5

45% intensity 4

46% intensity 3

2% intensity 2

59% intensity 4

35% intensity 3

5% intensity 2

6% intensity 5

42% intensity 4

46% intensity 3

4% intensity 2

10% intensity 5

31% intensity 4

51% intensity 3

6% intensity 2

33% intensity 4

58% intensity 3

7% intensity 2

14% intensity 4

84% intensity 3

1% intensity 2

20% intensity 4

66% intensity 3

12% intensity 2

29% intensity 4

53% intensity 3

17% intensity 2

15% intensity 4

58% intensity 3

14% intensity 2

11% intensity 1

12% intensity 4

85% intensity 3

2% intensity 2

14% intensity 4

65% intensity 3

17% intensity 2

2% intensity 1

14% intensity 4

78% intensity 3

7% intensity 2

7% intensity 4

92% intensity 3

28% intensity 4

52% intensity 3

9% intensity 2

8% intensity 1

Month

Hrs by Activity

0

4

8

12

16

20

24

28

32

36

40

44

48

52

56

60

64

5% core-strength (1x) 10:00

64% biking (3x) 1:50:00

29% stairclimb (1x) 50:00

24% strength training (3x) 8:00:00

49% biking (21x) 16:25:00

14% cardio (2x) 4:45:00

10% running (8x) 3:37:30

0% weight training (1x) 18:48

0% core-strength (1x) 10:00

20% strength training (2x) 3:42:35

8% aerobic (2x) 1:30:00

17% biking (7x) 3:10:00

22% cardio (3x) 3:58:19

8% hiking (2x) 1:30:00

6% orienteering (2x) 1:08:25

11% running (4x) 2:03:22

3% stairclimb (1x) 35:00

7% core-strength (7x) 1:52:00

6% strength training (2x) 1:47:00

20% aerobic (3x) 5:20:00

18% biking (8x) 4:45:00

9% cardio (3x) 2:32:17

17% hiking (4x) 4:30:00

19% running (12x) 5:10:18

1% weight training (1x) 18:00

9% core-strength (1x) 1:30:00

22% aerobic (3x) 3:35:00

35% biking (11x) 5:45:00

4% hiking (1x) 45:00

15% running (4x) 2:24:50

3% swimming (2x) 30:00

9% weight training (2x) 1:30:00

3% core-strength (1x) 45:00

27% aerobic (5x) 6:20:00

40% biking (17x) 9:25:00

7% cardio (3x) 1:45:00

2% hiking (1x) 30:00

2% orienteering (1x) 31:20

10% running (5x) 2:31:52

4% stairclimb (2x) 1:03:15

1% weight training (1x) 25:00

3% core-strength (3x) 48:00

4% aerobic (1x) 1:00:00

53% biking (18x) 11:30:00

10% cardio (3x) 2:10:00

22% running (10x) 4:47:52

5% stairclimb (2x) 1:16:25

3% core-strength (2x) 30:00

10% aerobic (1x) 1:30:00

22% biking (4x) 3:05:00

25% cardio (4x) 3:35:00

16% running (3x) 2:18:14

13% stairclimb (3x) 1:55:00

7% weight training (1x) 1:00:00

7% core-strength (4x) 1:08:00

15% aerobic (3x) 2:25:00

24% biking (7x) 3:43:00

4% cardio (1x) 40:00

27% running (7x) 4:07:54

15% stairclimb (3x) 2:25:00

4% weight training (2x) 40:00

9% core-strength (5x) 2:03:00

1% aerobic (1x) 18:00

6% biking (3x) 1:25:00

44% cardio (5x) 9:15:00

23% running (8x) 4:51:57

10% stairclimb (4x) 2:16:00

2% weight training (1x) 28:00

11% climbing (1x) 1:30:00

10% core-strength (4x) 1:20:00

6% aerobic (1x) 50:00

13% biking (4x) 1:45:00

23% hiking (3x) 3:05:00

34% running (7x) 4:23:27

2% core-strength (2x) 25:00

22% aerobic (5x) 3:15:00

16% biking (5x) 2:22:00

9% cardio (2x) 1:25:00

26% running (8x) 3:51:17

18% stairclimb (4x) 2:45:00

3% weight training (2x) 34:00

8% climbing (1x) 1:15:00

8% core-strength (5x) 1:19:00

9% aerobic (3x) 1:25:00

31% biking (9x) 4:50:23

5% cardio (2x) 51:00

23% running (5x) 3:38:19

13% stairclimb (3x) 2:00:00

14% aerobic (4x) 1:50:00

13% biking (7x) 1:42:30

28% cardio (5x) 3:40:00

29% running (9x) 3:47:00

13% stairclimb (3x) 1:45:00

2% weight training (1x) 16:00

8% aerobic (2x) 1:15:00

8% biking (4x) 1:24:00

44% cardio (4x) 7:01:00

19% running (6x) 2:58:25

7% stairclimb (2x) 1:10:00

11% weight training (4x) 1:48:00

4% core-strength (2x) 45:00

4% aerobic (2x) 40:00

7% biking (4x) 1:10:00

22% cardio (5x) 3:28:00

11% hiking (2x) 1:45:00

31% running (11x) 4:55:06

13% stairclimb (3x) 2:07:00

4% swimming (1x) 45:00

9% core-strength (3x) 1:15:00

4% aerobic (1x) 35:00

17% biking (7x) 2:11:00

26% cardio (5x) 3:25:00

11% running (3x) 1:28:32

12% stairclimb (2x) 1:32:00

3% swimming (1x) 30:00

14% weight training (2x) 1:50:00

4% core-strength (2x) 52:00

1% aerobic (1x) 20:00

7% biking (5x) 1:14:15

31% cardio (7x) 5:32:00

15% hiking (2x) 2:40:00

9% running (4x) 1:42:07

20% stairclimb (5x) 3:38:00

9% weight training (4x) 1:35:00

3% core-strength (2x) 30:00

4% aerobic (1x) 40:00

24% biking (6x) 3:56:38

13% cardio (3x) 2:07:00

17% hiking (3x) 2:50:00

25% running (9x) 4:08:25

4% stairclimb (1x) 40:00

6% weight training (2x) 1:05:00

3% core-strength (2x) 40:00

28% aerobic (5x) 5:08:00

5% biking (2x) 1:00:00

19% cardio (3x) 3:30:00

4% orienteering (1x) 50:00

34% running (11x) 6:19:36

4% stairclimb (1x) 45:00

4% core-strength (3x) 44:00

6% aerobic (2x) 1:05:00

19% biking (8x) 3:09:43

14% cardio (4x) 2:20:00

12% hiking (2x) 2:00:00

23% running (7x) 3:45:23

13% stairclimb (3x) 2:10:34

4% weight training (1x) 45:00

4% core-strength (3x) 44:00

2% aerobic (1x) 20:00

4% biking (1x) 43:00

12% cardio (2x) 1:55:00

44% hiking (5x) 6:42:00

20% running (8x) 3:03:25

5% stairclimb (1x) 45:00

2% swimming (1x) 20:00

2% weight training (1x) 22:00

5% core-strength (3x) 37:00

4% aerobic (1x) 30:00

31% biking (8x) 3:39:00

26% hiking (4x) 3:02:00

23% running (4x) 2:42:03

6% stairclimb (1x) 45:00

2% weight training (1x) 15:00

3% core-strength (2x) 27:00

42% biking (12x) 6:10:54

12% cardio (2x) 1:48:23

19% running (6x) 2:52:23

15% stairclimb (3x) 2:17:00

6% weight training (2x) 53:00

8% core-strength (6x) 1:15:00

37% biking (10x) 5:37:56

7% cardio (1x) 1:05:24

16% running (5x) 2:31:44

4% stairclimb (1x) 40:00

20% swimming (5x) 3:00:59

4% weight training (1x) 44:37

5% core-strength (6x) 1:18:00

3% aerobic (2x) 48:00

32% biking (10x) 7:24:24

9% cardio (3x) 2:05:02

7% orienteering (2x) 1:41:12

18% running (8x) 4:10:40