Attackpoint - performance and training tools for orienteering athletes

Monthly Training: Tundra/Desert

Month

Hrs by Intensity

0

4

8

12

16

20

24

28

32

36

40

44

48

52

56

60

64

100% intensity 2

100% intensity 2

99% intensity 3

100% intensity 3

72% intensity 4

27% intensity 2

9% intensity 5

6% intensity 4

58% intensity 3

15% intensity 2

10% intensity 1

23% intensity 4

33% intensity 3

42% intensity 2

2% intensity 5

41% intensity 3

18% intensity 2

37% intensity 1

5% intensity 4

27% intensity 3

56% intensity 2

11% intensity 1

62% intensity 3

30% intensity 2

7% intensity 1

16% intensity 3

83% intensity 2

6% intensity 4

93% intensity 3

30% intensity 3

69% intensity 2

5% intensity 4

94% intensity 2

99% intensity 2

3% intensity 4

5% intensity 3

85% intensity 2

5% intensity 1

4% intensity 5

7% intensity 4

38% intensity 3

37% intensity 2

10% intensity 1

76% intensity 3

13% intensity 2

10% intensity 1

100% intensity 2

19% intensity 3

80% intensity 2

100% intensity 3

2% intensity 4

62% intensity 3

20% intensity 2

14% intensity 1

4% intensity 4

13% intensity 3

81% intensity 2

44% intensity 3

55% intensity 2

2% intensity 5

11% intensity 4

25% intensity 3

58% intensity 2

1% intensity 1

3% intensity 4

10% intensity 3

85% intensity 2

1% intensity 4

17% intensity 3

43% intensity 2

37% intensity 1

6% intensity 5

11% intensity 4

23% intensity 3

46% intensity 2

11% intensity 1

6% intensity 5

4% intensity 4

28% intensity 3

59% intensity 2

5% intensity 3

48% intensity 2

45% intensity 1

16% intensity 3

75% intensity 2

8% intensity 1

2% intensity 3

97% intensity 2

46% intensity 2

53% intensity 1

7% intensity 3

76% intensity 2

15% intensity 1

8% intensity 4

12% intensity 3

72% intensity 2

5% intensity 1

30% intensity 4

23% intensity 2

46% intensity 1

56% intensity 3

33% intensity 2

10% intensity 1

4% intensity 4

12% intensity 3

61% intensity 2

21% intensity 1

26% intensity 4

73% intensity 2

100% intensity 2

7% intensity 4

19% intensity 3

40% intensity 2

31% intensity 1

2% intensity 4

15% intensity 3

44% intensity 2

37% intensity 1

20% intensity 3

33% intensity 2

45% intensity 1

1% intensity 5

4% intensity 4

16% intensity 3

68% intensity 2

8% intensity 1

3% intensity 5

13% intensity 4

15% intensity 3

59% intensity 2

7% intensity 1

12% intensity 4

5% intensity 3

75% intensity 2

7% intensity 1

6% intensity 4

16% intensity 3

73% intensity 2

3% intensity 1

9% intensity 3

90% intensity 2

4% intensity 4

39% intensity 3

44% intensity 2

11% intensity 1

7% intensity 5

3% intensity 4

30% intensity 3

48% intensity 2

9% intensity 1

2% intensity 5

19% intensity 4

35% intensity 3

40% intensity 2

21% intensity 4

25% intensity 3

43% intensity 2

8% intensity 1

23% intensity 4

36% intensity 3

17% intensity 2

22% intensity 1

8% intensity 5

6% intensity 4

18% intensity 3

55% intensity 2

11% intensity 1

8% intensity 4

22% intensity 3

54% intensity 2

14% intensity 1

1% intensity 5

28% intensity 3

67% intensity 2

2% intensity 1

16% intensity 4

6% intensity 3

63% intensity 2

14% intensity 1

11% intensity 5

21% intensity 4

10% intensity 3

46% intensity 2

10% intensity 1

4% intensity 5

7% intensity 4

14% intensity 3

40% intensity 2

32% intensity 1

4% intensity 5

8% intensity 4

35% intensity 3

31% intensity 2

19% intensity 1

2% intensity 5

5% intensity 4

7% intensity 3

40% intensity 2

43% intensity 1

2% intensity 5

22% intensity 4

16% intensity 3

46% intensity 2

12% intensity 1

2% intensity 5

24% intensity 4

11% intensity 3

22% intensity 2

39% intensity 1

18% intensity 4

40% intensity 3

14% intensity 2

27% intensity 1

5% intensity 5

17% intensity 4

24% intensity 3

22% intensity 2

31% intensity 1

8% intensity 5

4% intensity 4

21% intensity 3

52% intensity 2

13% intensity 1

4% intensity 5

31% intensity 3

56% intensity 2

6% intensity 1

0% intensity 5

29% intensity 4

15% intensity 3

53% intensity 2

0% intensity 1

1% intensity 5

21% intensity 4

9% intensity 3

33% intensity 2

34% intensity 1

24% intensity 4

18% intensity 3

48% intensity 2

7% intensity 1

8% intensity 5

17% intensity 4

9% intensity 3

48% intensity 2

15% intensity 1

0% intensity 5

9% intensity 4

11% intensity 3

69% intensity 2

8% intensity 1

0% intensity 5

2% intensity 4

4% intensity 3

77% intensity 2

14% intensity 1

23% intensity 4

21% intensity 3

33% intensity 2

21% intensity 1

2% intensity 5

11% intensity 4

23% intensity 3

53% intensity 2

10% intensity 1

5% intensity 5

30% intensity 4

6% intensity 3

50% intensity 2

6% intensity 1

13% intensity 4

7% intensity 3

43% intensity 2

34% intensity 1

42% intensity 4

43% intensity 3

14% intensity 2

21% intensity 3

78% intensity 2

2% intensity 5

12% intensity 3

40% intensity 2

43% intensity 1

14% intensity 4

9% intensity 3

76% intensity 2

9% intensity 5

4% intensity 4

12% intensity 3

60% intensity 2

13% intensity 1

4% intensity 5

5% intensity 4

3% intensity 3

14% intensity 2

72% intensity 1

4% intensity 5

37% intensity 4

28% intensity 3

6% intensity 2

23% intensity 1

11% intensity 3

65% intensity 2

22% intensity 1

8% intensity 4

4% intensity 3

66% intensity 2

20% intensity 1

29% intensity 3

56% intensity 2

13% intensity 1

5% intensity 4

7% intensity 3

53% intensity 2

33% intensity 1

Month

Hrs by Activity

0

4

8

12

16

20

24

28

32

36

40

44

48

52

56

60

64

100% Easy running (2x) 1:35:24

100% Easy running (1x) 44:35

100% Cycling (2x) 4:35:05

100% Medium pace running (1x) 5:00:59

27% Easy running (2x) 26:31

28% Long intervals (1x) 27:30

44% Orienteering (1x) 43:46

15% Easy running (4x) 1:03:46

6% Long intervals (1x) 24:59

7% Medium pace running (1x) 29:00

50% Orienteering (2x) 3:28:32

10% Rogaining (1x) 43:37

9% Short intervals (1x) 39:32

42% Easy running (3x) 57:31

23% Long intervals (1x) 31:32

33% Short intervals (1x) 45:49

9% Easy running (3x) 1:17:40

32% Medium pace running (1x) 4:36:50

9% Orienteering (1x) 1:18:25

37% Rogaining (2x) 5:19:16

2% Short intervals (1x) 22:45

9% Ski orienteering (1x) 1:19:31

67% Easy running (9x) 6:27:15

5% Long intervals (1x) 28:49

26% Orienteering (1x) 2:33:45

37% Easy running (6x) 4:19:06

49% Medium pace running (3x) 5:40:18

12% Orienteering (1x) 1:27:11

70% Easy running (7x) 5:28:55

4% Medium pace running (1x) 21:30

3% Orienteering (1x) 18:39

21% Running with weights (2x) 1:39:37

34% Easy running (1x) 5:16:49

58% Medium pace running (1x) 8:56:55

6% Orienteering (1x) 1:02:03

58% Easy running (6x) 1:43:23

18% Medium pace running (2x) 33:25

22% Orienteering (2x) 40:51

80% Easy running (5x) 9:27:55

5% Long intervals (1x) 39:16

12% Orienteering (1x) 1:25:06

1% Running with weights (1x) 12:23

2% Easy running (1x) 49:00

97% Rogaining (3x) 29:34:24

1% Easy running (3x) 32:48

2% Long intervals (1x) 47:15

3% Medium pace running (2x) 58:02

21% Orienteering (5x) 6:35:45

71% Rogaining (2x) 21:53:59

47% Easy running (23x) 11:23:29

3% Long intervals (2x) 49:29

1% Medium pace running (3x) 27:46

41% Orienteering (7x) 9:56:16

1% Running with weights (2x) 17:51

4% Short intervals (3x) 1:05:54

23% Easy running (2x) 1:10:20

76% Medium pace running (1x) 3:49:27

95% Easy running (5x) 5:39:08

4% Running with weights (1x) 15:22

80% Easy running (10x) 14:29:21

18% Medium pace running (1x) 3:23:05

0% Running with weights (1x) 8:23

100% Medium pace running (1x) 3:08:47

20% Easy running (6x) 2:56:57

3% Medium pace running (1x) 26:42

54% Orienteering (5x) 8:02:19

4% Race (1x) 37:51

2% Race pace running (1x) 19:45

14% Rogaining (1x) 2:10:05

81% Easy running (12x) 9:46:10

4% Long intervals (1x) 35:48

4% Medium pace running (2x) 33:42

8% Orienteering (1x) 1:01:08

50% Easy running (2x) 1:41:48

44% Orienteering (3x) 1:29:44

4% Strength training (1x) 10:00

45% Easy running (13x) 11:05:20

14% Medium pace running (1x) 3:40:37

27% Orienteering (8x) 6:46:48

1% Rogaining (1x) 16:10

7% Short intervals (3x) 1:50:37

3% Strength training (3x) 49:59

81% Easy running (8x) 13:01:18

2% Long intervals (1x) 27:58

7% Medium pace running (3x) 1:10:41

4% Running with weights (1x) 42:31

3% Short intervals (1x) 37:21

47% Easy running (9x) 6:56:47

6% Long intervals (3x) 53:24

12% Orienteering (1x) 1:54:23

33% Rogaining (1x) 4:57:16

46% Easy running (8x) 5:14:57

6% Long intervals (1x) 41:19

23% Orienteering (2x) 2:36:05

5% Race (1x) 39:35

11% Rogaining (1x) 1:20:02

6% Short intervals (1x) 41:19

59% Easy running (10x) 10:36:19

28% Medium pace running (4x) 5:06:16

2% Orienteering (2x) 29:09

8% Short intervals (3x) 1:32:32

51% Easy running (10x) 9:19:00

5% Medium pace running (2x) 1:04:00

39% Rogaining (2x) 7:12:11

2% Running with weights (1x) 32:32

75% Easy running (5x) 4:43:36

16% Orienteering (1x) 1:01:45

8% Running with weights (1x) 31:29

95% Easy running (11x) 20:38:19

2% Medium pace running (1x) 27:12

2% Running with weights (1x) 29:17

98% Easy running (4x) 1:56:47

72% Easy running (15x) 19:36:45

3% Medium pace running (3x) 1:00:03

9% Orienteering (2x) 2:26:54

11% Rogaining (1x) 3:14:19

3% Running with weights (2x) 52:41

68% Easy running (5x) 4:16:25

19% Long intervals (2x) 1:12:34

12% Running with weights (3x) 44:55

23% Easy running (5x) 2:46:58

17% Long intervals (3x) 2:03:37

12% Orienteering (1x) 1:30:44

39% Rogaining (1x) 4:39:01

6% Running with weights (2x) 45:52

20% Easy running (1x) 52:46

55% Medium pace running (1x) 2:21:06

10% Rogaining (1x) 25:42

12% Running with weights (2x) 32:36

55% Easy running (7x) 5:12:12

12% Medium pace running (1x) 1:08:05

4% Race pace running (1x) 25:34

13% Rogaining (1x) 1:17:11

3% Running with weights (1x) 18:33

9% X-country skiing (1x) 55:17

73% Easy running (1x) 1:53:44

26% Race pace running (1x) 41:02

100% Easy running (4x) 6:58:22

40% Easy running (5x) 5:26:35

19% Medium pace running (2x) 2:37:10

7% Orienteering (1x) 58:51

7% Rogaining (1x) 1:02:36

23% Running with weights (2x) 3:11:29

37% Easy running (10x) 8:40:43

11% Medium pace running (3x) 2:42:18

15% Orienteering (4x) 3:27:00

30% Rogaining (1x) 6:55:00

4% Running with weights (3x) 1:05:48

1% Cycling (1x) 20:18

18% Easy running (8x) 4:21:46

20% Medium pace running (4x) 4:40:09

3% Orienteering (1x) 54:45

18% Rogaining (5x) 4:21:26

37% Running with weights (14x) 8:38:52

63% Easy running (13x) 19:56:10

4% Long intervals (2x) 1:30:54

12% Medium pace running (7x) 3:54:45

11% Orienteering (3x) 3:37:30

5% Running with weights (4x) 1:36:07

1% Short intervals (1x) 36:22

57% Easy running (16x) 14:39:35

1% Long intervals (1x) 30:40

12% Medium pace running (6x) 3:16:20

6% Orienteering (1x) 1:42:27

2% Race (1x) 39:32

5% Rogaining (1x) 1:26:59