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Attackpoint - performance and training tools for orienteering athletes

Monthly Training: szurcher

MonthHrs by Intensity
0481216202428323640444852566064
2010.3
3% intensity 53% intensity 411% intensity 339% intensity 240% intensity 1
2010.2
1% intensity 54% intensity 417% intensity 341% intensity 234% intensity 1
2010.1
0% intensity 54% intensity 418% intensity 332% intensity 243% intensity 1
2009.12
2% intensity 419% intensity 341% intensity 235% intensity 1
2009.11
3% intensity 335% intensity 249% intensity 1
2009.10
6% intensity 56% intensity 464% intensity 211% intensity 1
2009.9
10% intensity 57% intensity 49% intensity 355% intensity 218% intensity 1
2009.8
29% intensity 51% intensity 47% intensity 335% intensity 225% intensity 1
2009.7
14% intensity 57% intensity 410% intensity 352% intensity 214% intensity 1
2009.6
16% intensity 52% intensity 41% intensity 353% intensity 225% intensity 1
2009.5
5% intensity 51% intensity 412% intensity 339% intensity 238% intensity 1
2009.4
12% intensity 55% intensity 43% intensity 346% intensity 230% intensity 1
2009.3
3% intensity 53% intensity 44% intensity 317% intensity 267% intensity 1
2009.2
8% intensity 53% intensity 411% intensity 358% intensity 218% intensity 1
2009.1
6% intensity 55% intensity 47% intensity 356% intensity 222% intensity 1
2008.12
3% intensity 51% intensity 418% intensity 361% intensity 214% intensity 1
2008.11
0% intensity 412% intensity 361% intensity 225% intensity 1
2008.10
19% intensity 51% intensity 415% intensity 350% intensity 212% intensity 1
2008.9
9% intensity 54% intensity 412% intensity 340% intensity 230% intensity 1
2008.8
9% intensity 52% intensity 414% intensity 346% intensity 225% intensity 1
2008.7
22% intensity 52% intensity 411% intensity 343% intensity 218% intensity 1
2008.6
22% intensity 52% intensity 451% intensity 223% intensity 1
2008.5
12% intensity 55% intensity 48% intensity 361% intensity 210% intensity 1
2008.4
6% intensity 52% intensity 46% intensity 364% intensity 217% intensity 1
2008.3
7% intensity 51% intensity 412% intensity 348% intensity 228% intensity 1
2008.2
9% intensity 53% intensity 416% intensity 355% intensity 214% intensity 1
2008.1
4% intensity 52% intensity 413% intensity 356% intensity 220% intensity 1
2007.12
3% intensity 54% intensity 410% intensity 363% intensity 216% intensity 1
2007.11
3% intensity 59% intensity 427% intensity 338% intensity 219% intensity 1
2007.10
19% intensity 58% intensity 43% intensity 348% intensity 217% intensity 1
2007.9
13% intensity 54% intensity 418% intensity 341% intensity 219% intensity 1
2007.8
10% intensity 55% intensity 418% intensity 351% intensity 213% intensity 1
2007.7
20% intensity 52% intensity 414% intensity 347% intensity 215% intensity 1
2007.6
13% intensity 55% intensity 413% intensity 340% intensity 226% intensity 1
2007.5
2% intensity 52% intensity 416% intensity 355% intensity 222% intensity 1
2007.4
8% intensity 50% intensity 410% intensity 351% intensity 228% intensity 1
2007.3
8% intensity 512% intensity 410% intensity 355% intensity 214% intensity 1
2007.2
5% intensity 56% intensity 412% intensity 363% intensity 212% intensity 1
2007.1
4% intensity 59% intensity 414% intensity 330% intensity 240% intensity 1
2006.12
4% intensity 52% intensity 423% intensity 357% intensity 212% intensity 1
2006.11
10% intensity 54% intensity 410% intensity 353% intensity 221% intensity 1
2006.10
14% intensity 58% intensity 420% intensity 335% intensity 221% intensity 1
2006.9
15% intensity 52% intensity 413% intensity 353% intensity 214% intensity 1
2006.8
18% intensity 52% intensity 48% intensity 343% intensity 226% intensity 1
2006.7
23% intensity 55% intensity 411% intensity 338% intensity 221% intensity 1
2006.6
17% intensity 56% intensity 417% intensity 346% intensity 212% intensity 1
2006.5
9% intensity 53% intensity 411% intensity 347% intensity 227% intensity 1
2006.4
14% intensity 54% intensity 419% intensity 342% intensity 218% intensity 1
2006.3
12% intensity 52% intensity 427% intensity 343% intensity 214% intensity 1
2006.2
13% intensity 52% intensity 424% intensity 344% intensity 215% intensity 1
2006.1
5% intensity 57% intensity 430% intensity 331% intensity 224% intensity 1
2005.12
10% intensity 452% intensity 326% intensity 210% intensity 1
2005.11
22% intensity 434% intensity 324% intensity 218% intensity 1
2005.10
21% intensity 52% intensity 435% intensity 326% intensity 213% intensity 1
2005.9
6% intensity 516% intensity 423% intensity 338% intensity 215% intensity 1
2005.8
14% intensity 514% intensity 443% intensity 320% intensity 26% intensity 1
2005.7
13% intensity 525% intensity 422% intensity 327% intensity 211% intensity 1
2005.6
14% intensity 530% intensity 437% intensity 311% intensity 26% intensity 1
2005.5
18% intensity 523% intensity 428% intensity 320% intensity 28% intensity 1
2005.4
19% intensity 513% intensity 438% intensity 322% intensity 25% intensity 1
2005.3
10% intensity 513% intensity 429% intensity 335% intensity 211% intensity 1
2005.2
6% intensity 519% intensity 436% intensity 330% intensity 27% intensity 1
2005.1
6% intensity 522% intensity 443% intensity 322% intensity 24% intensity 1
2004.12
30% intensity 456% intensity 313% intensity 2
2004.11
13% intensity 460% intensity 325% intensity 2
2004.10
6% intensity 57% intensity 445% intensity 36% intensity 234% intensity 1
2004.9
100% intensity 3
2004.8
6% intensity 516% intensity 460% intensity 314% intensity 21% intensity 1
2004.7
16% intensity 523% intensity 457% intensity 32% intensity 1
2004.6
13% intensity 525% intensity 461% intensity 3
2004.5
26% intensity 573% intensity 3
2004.4
11% intensity 513% intensity 467% intensity 38% intensity 2
2004.3
7% intensity 526% intensity 456% intensity 39% intensity 2
2004.1
100% intensity 3+
2003.12
100% intensity 3+
2003.10
17% intensity 526% intensity 455% intensity 3
2003.9
33% intensity 523% intensity 431% intensity 311% intensity 2
2003.8
10% intensity 489% intensity 3
2002.12
100% intensity 3+
2002.4
100% intensity 3
2002.3
2% intensity 514% intensity 480% intensity 31% intensity 2
2002.2
12% intensity 487% intensity 3
2002.1
100% intensity 3
2001.12
100% intensity 3+

MonthHrs by Activity
0481216202428323640444852566064
2010.3
1% feet and ankle strength (3x) 20:009% hiking (2x) 1:50:0043% running (13x) 8:06:584% running drills and plyometrics (1x) 49:0011% strength (5x) 2:10:003% aquajogging (1x) 40:007% indoor bike (hometrainer) (2x) 1:20:0018% Orienteering (4x) 3:25:45
2010.2
1% feet and ankle strength (2x) 30:0036% running (17x) 14:33:486% running drills and plyometrics (7x) 2:46:3818% strength (9x) 7:15:009% indoor bike (hometrainer) (5x) 3:57:009% Orienteering (5x) 3:39:2618% skate skiing (6x) 7:20:20
2010.1
0% feet and ankle strength (2x) 25:3024% hiking (3x) 12:27:5540% running (18x) 20:42:542% running drills and plyometrics (3x) 1:30:009% strength (7x) 5:04:001% indoor bike (hometrainer) (2x) 1:00:004% Mt. Biking (2x) 2:31:439% Orienteering (5x) 4:56:545% skate skiing (2x) 3:02:36
2009.12
1% cross training (1x) 25:001% feet and ankle strength (4x) 40:0017% running (11x) 6:12:234% running drills and plyometrics (5x) 1:40:0018% strength (8x) 6:47:009% aquajogging (4x) 3:32:0036% indoor bike (hometrainer) (15x) 13:04:576% Orienteering (3x) 2:16:524% skate skiing (2x) 1:41:37
2009.11
7% feet and ankle strength (9x) 1:35:0017% running (8x) 3:32:524% running drills and plyometrics (1x) 50:0033% strength (13x) 6:39:004% stretching (5x) 1:00:006% walking (2x) 1:15:0019% indoor bike (hometrainer) (5x) 3:52:196% Orienteering (2x) 1:16:13
2009.10
2% feet and ankle strength (3x) 27:0056% running (10x) 8:32:379% strength (3x) 1:25:001% stretching (1x) 10:009% walking (2x) 1:30:0011% Mt. Biking (1x) 1:42:008% Orienteering (2x) 1:19:44
2009.9
1% feet and ankle strength (3x) 30:0045% running (19x) 15:52:166% strength (5x) 2:22:005% Mt. Biking (2x) 1:47:0041% Orienteering (14x) 14:18:01
2009.8
41% running (15x) 8:45:153% strength (3x) 45:001% stretching (2x) 20:0053% Orienteering (12x) 11:28:03
2009.7
59% running (20x) 21:27:141% running drills and plyometrics (1x) 30:003% strength (4x) 1:10:000% stretching (2x) 15:004% Mt. Biking (1x) 1:33:0030% Orienteering (13x) 11:07:30
2009.6
82% running (21x) 19:55:110% running drills and plyometrics (1x) 10:003% strength (3x) 52:410% stretching (1x) 10:004% indoor bike (hometrainer) (1x) 1:10:007% Orienteering (2x) 1:47:07
2009.5
0% feet and ankle strength (1x) 16:009% hiking (2x) 4:00:0039% running (20x) 16:35:032% running drills and plyometrics (2x) 1:13:4710% strength (8x) 4:39:243% stretching (7x) 1:35:0023% indoor bike (hometrainer) (9x) 9:48:4410% Orienteering (5x) 4:22:56
2009.4
0% feet and ankle strength (1x) 10:0039% running (18x) 14:25:093% running drills and plyometrics (3x) 1:16:0012% strength (7x) 4:27:000% stretching (2x) 20:0026% indoor bike (hometrainer) (9x) 9:32:1917% Orienteering (8x) 6:28:26
2009.3
3% cross training (2x) 1:00:002% feet and ankle strength (4x) 44:008% running (5x) 2:14:100% running drills and plyometrics (1x) 15:0024% strength (13x) 6:52:003% stretching (6x) 1:05:007% aquajogging (2x) 2:01:3747% indoor bike (hometrainer) (15x) 13:20:151% Orienteering (1x) 22:35
2009.2
0% feet and ankle strength (2x) 15:0030% running (13x) 13:10:217% running drills and plyometrics (4x) 3:17:0013% strength (10x) 5:53:001% aquajogging (1x) 30:008% indoor bike (hometrainer) (5x) 3:41:0025% Orienteering (10x) 11:06:1412% skate skiing (3x) 5:34:30
2009.1
1% feet and ankle strength (2x) 24:0042% running (15x) 13:05:2512% running drills and plyometrics (5x) 3:45:0014% strength (8x) 4:31:0017% indoor bike (hometrainer) (7x) 5:26:292% Orienteering (1x) 37:298% skate skiing (3x) 2:43:00
2008.12
8% classic xc skiing (2x) 3:15:540% feet and ankle strength (1x) 10:0035% running (15x) 12:55:1911% running drills and plyometrics (7x) 4:06:4020% strength (9x) 7:23:000% stretching (2x) 15:002% aquajogging (1x) 45:063% indoor bike (hometrainer) (2x) 1:26:252% Orienteering (2x) 1:03:5614% skate skiing (4x) 5:23:43
2008.11
4% feet and ankle strength (5x) 1:13:0043% running (13x) 11:42:386% running drills and plyometrics (5x) 1:49:2325% strength (11x) 6:57:0013% indoor bike (hometrainer) (6x) 3:37:005% Orienteering (1x) 1:30:00
2008.10
44% running (13x) 6:35:027% indoor bike (hometrainer) (1x) 1:05:0048% Orienteering (9x) 7:06:18
2008.9
3% hiking (2x) 1:30:0053% running (21x) 21:52:363% running drills and plyometrics (6x) 1:36:0010% strength (7x) 4:07:001% stretching (4x) 40:003% aquajogging (2x) 1:35:008% indoor bike (hometrainer) (5x) 3:37:0314% Orienteering (7x) 5:43:17
2008.8
18% hiking (3x) 8:00:0034% running (19x) 14:39:081% running drills and plyometrics (2x) 32:004% strength (3x) 1:49:021% stretching (4x) 40:001% aquajogging (1x) 50:005% indoor bike (hometrainer) (2x) 2:13:0032% Orienteering (12x) 13:49:23
2008.7
4% hiking (1x) 1:21:3848% running (20x) 13:14:121% running drills and plyometrics (2x) 25:002% strength (2x) 43:000% stretching (1x) 10:0041% Orienteering (14x) 11:29:41
2008.6
46% running (16x) 13:44:095% strength (5x) 1:32:000% stretching (3x) 15:003% aquajogging (2x) 1:00:0019% indoor bike (hometrainer) (5x) 5:49:3423% Orienteering (7x) 6:55:19
2008.5
0% feet and ankle strength (1x) 10:0048% running (23x) 19:55:067% running drills and plyometrics (5x) 2:55:538% strength (6x) 3:36:031% stretching (3x) 25:004% aquajogging (2x) 1:40:581% cycling (1x) 30:0010% indoor bike (hometrainer) (4x) 4:11:2217% Orienteering (9x) 7:14:49
2008.4
47% running (17x) 17:59:235% running drills and plyometrics (4x) 1:56:0014% strength (8x) 5:21:311% stretching (6x) 45:005% aquajogging (2x) 2:00:0012% indoor bike (hometrainer) (7x) 4:42:2513% Orienteering (6x) 5:08:57
2008.3
38% running (18x) 17:46:215% running drills and plyometrics (4x) 2:41:5612% strength (7x) 5:34:291% stretching (5x) 45:003% aquajogging (2x) 1:31:438% indoor bike (hometrainer) (4x) 3:54:0230% Orienteering (11x) 14:00:09
2008.2
0% feet and ankle strength (1x) 10:0037% running (18x) 15:40:4111% running drills and plyometrics (7x) 4:49:4213% strength (8x) 5:36:550% stretching (2x) 10:002% aquajogging (1x) 50:008% indoor bike (hometrainer) (4x) 3:32:1725% Orienteering (9x) 10:37:19
2008.1
2% classic xc skiing (1x) 1:10:561% cross training (1x) 45:0044% running (20x) 23:15:148% running drills and plyometrics (7x) 4:25:0811% strength (7x) 6:20:002% stretching (12x) 1:30:006% aquajogging (4x) 3:33:443% cycling (1x) 1:56:393% indoor bike (hometrainer) (2x) 2:03:414% Orienteering (3x) 2:28:3810% skate skiing (3x) 5:18:27
2007.12
8% classic xc skiing (3x) 4:04:0229% running (12x) 13:40:078% running drills and plyometrics (7x) 3:47:3920% strength (11x) 9:25:211% stretching (5x) 40:001% aquajogging (1x) 50:006% indoor bike (hometrainer) (3x) 2:47:3410% Orienteering (4x) 4:51:3211% skate skiing (3x) 5:23:132% snowshoe running (1x) 1:00:00
2007.11
3% classic xc skiing (1x) 1:10:3233% running (16x) 12:40:533% running drills and plyometrics (3x) 1:27:4516% strength (9x) 6:09:321% stretching (6x) 44:002% aquajogging (1x) 50:0013% indoor bike (hometrainer) (6x) 4:54:4425% Orienteering (8x) 9:34:18
2007.10
10% hiking (1x) 2:00:0039% running (10x) 7:13:440% running drills and plyometrics (1x) 10:006% strength (4x) 1:08:001% stretching (2x) 20:0040% Orienteering (6x) 7:23:33
2007.9
0% feet and ankle strength (1x) 12:002% hiking (2x) 57:5954% running (21x) 20:30:0311% strength (9x) 4:16:560% stretching (2x) 13:004% aquajogging (2x) 1:33:098% indoor bike (hometrainer) (4x) 3:16:0817% Orienteering (7x) 6:28:03
2007.8
1% feet and ankle strength (3x) 29:0049% running (16x) 13:20:380% running drills and plyometrics (2x) 11:003% strength (3x) 57:553% stretching (8x) 57:001% aquajogging (1x) 20:006% cycling (1x) 1:39:144% indoor bike (hometrainer) (1x) 1:10:0029% Orienteering (10x) 8:08:21
2007.7
1% feet and ankle strength (2x) 25:0054% running (20x) 18:14:289% strength (6x) 3:09:041% stretching (4x) 37:003% Mt. Biking (1x) 1:02:5329% Orienteering (9x) 9:42:02
2007.6
4% feet and ankle strength (8x) 1:43:4445% running (19x) 17:54:384% strength (6x) 1:51:561% stretching (3x) 28:478% indoor bike (hometrainer) (4x) 3:17:3636% Orienteering (15x) 14:19:17
2007.5
3% feet and ankle strength (7x) 1:34:465% hiking (1x) 2:15:0043% running (19x) 18:09:320% running drills and plyometrics (2x) 20:0011% strength (11x) 4:43:051% stretching (4x) 30:003% aquajogging (2x) 1:30:5717% indoor bike (hometrainer) (10x) 7:03:445% Mt. Biking (1x) 2:11:477% Orienteering (3x) 3:02:11
2007.4
2% cross training (4x) 1:01:075% feet and ankle strength (7x) 1:54:596% running (6x) 2:16:5724% strength (14x) 8:26:592% stretching (7x) 48:000% sun therapy (1x) 20:002% aquajogging (1x) 51:2935% indoor bike (hometrainer) (12x) 12:20:4111% Mt. Biking (2x) 3:59:288% Orienteering (2x) 2:53:13
2007.3
2% feet and ankle strength (5x) 1:13:231% hiking (1x) 50:0044% running (19x) 19:49:001% running drills and plyometrics (3x) 35:005% strength (6x) 2:28:071% stretching (5x) 49:001% aquajogging (1x) 42:008% indoor bike (hometrainer) (6x) 3:48:2531% Orienteering (11x) 14:07:25
2007.2
1% feet and ankle strength (3x) 38:1249% running (21x) 19:48:161% running drills and plyometrics (4x) 46:0012% strength (8x) 4:48:572% stretching (8x) 53:211% aquajogging (1x) 46:0018% indoor bike (hometrainer) (9x) 7:27:1412% Orienteering (5x) 4:57:59
2007.1
2% feet and ankle strength (7x) 1:06:104% hiking (1x) 2:00:0040% running (20x) 17:14:3110% strength (8x) 4:37:141% stretching (6x) 40:001% aquajogging (1x) 45:002% cycling (1x) 1:04:005% indoor bike (hometrainer) (3x) 2:18:4329% Orienteering (9x) 12:37:05
2006.12
8% classic xc skiing (2x) 4:11:5558% running (23x) 27:39:3210% strength (9x) 5:06:001% stretching (7x) 53:009% indoor bike (hometrainer) (6x) 4:23:275% Mt. Biking (1x) 2:40:343% Orienteering (2x) 1:48:251% yoga (1x) 45:00
2006.11
47% running (18x) 17:08:3012% strength (9x) 4:27:192% stretching (9x) 1:02:0014% indoor bike (hometrainer) (7x) 5:09:3123% Orienteering (6x) 8:24:35
2006.10
53% running (15x) 11:35:312% strength (1x) 30:181% stretching (4x) 20:005% indoor bike (hometrainer) (1x) 1:14:0337% Orienteering (7x) 8:11:05
2006.9
58% running (24x) 25:18:238% strength (9x) 3:32:451% stretching (7x) 48:001% aquajogging (1x) 48:3912% indoor bike (hometrainer) (5x) 5:19:5717% Orienteering (7x) 7:23:11
2006.8
54% running (19x) 14:30:1411% strength (9x) 2:57:332% stretching (6x) 37:003% aquajogging (1x) 53:442% indoor bike (hometrainer) (1x) 45:3825% Orienteering (9x) 6:48:30
2006.7
52% running (20x) 17:04:215% strength (8x) 1:46:053% stretching (9x) 1:04:0038% Orienteering (15x) 12:34:04
2006.6
44% running (20x) 16:06:2512% strength (12x) 4:37:353% stretching (9x) 1:20:0013% indoor bike (hometrainer) (7x) 4:48:5126% Orienteering (10x) 9:30:50
2006.5
44% running (17x) 15:20:5911% strength (15x) 4:01:182% stretching (7x) 48:004% aquajogging (2x) 1:23:511% cycling (1x) 32:1517% indoor bike (hometrainer) (9x) 6:08:5417% Orienteering (7x) 6:11:20
2006.4
39% running (17x) 17:03:443% strength (3x) 1:33:485% stretching (10x) 2:26:003% cycling (2x) 1:43:448% indoor bike (hometrainer) (4x) 3:35:2839% Orienteering (16x) 17:22:07
2006.3
42% running (16x) 15:48:0014% strength (10x) 5:19:345% stretching (12x) 2:05:001% aquajogging (1x) 40:2215% indoor bike (hometrainer) (6x) 5:36:4520% Orienteering (6x) 7:22:40
2006.2
10% classic xc skiing (3x) 4:08:3537% running (15x) 14:41:059% strength (9x) 3:46:374% stretching (11x) 1:39:4816% indoor bike (hometrainer) (7x) 6:15:3317% Orienteering (4x) 6:52:113% snowshoe running (1x) 1:30:00
2006.1
3% classic xc skiing (2x) 1:52:5519% hiking (2x) 10:08:1629% running (14x) 15:02:4110% strength (10x) 5:34:056% stretching (16x) 3:04:525% aquajogging (3x) 2:36:559% indoor bike (hometrainer) (6x) 4:59:1515% Orienteering (6x) 7:50:55
2005.12
9% classic xc skiing (3x) 3:47:035% hiking (2x) 2:05:151% rowing (1x) 27:522% aquajogging (1x) 51:238% core strength workout (7x) 3:13:4412% indoor bike (hometrainer) (6x) 5:10:323% Mt. Biking (1x) 1:15:3945% running (100% trails/roads) (15x) 18:13:1012% running (mixed off/on trail) (3x) 5:06:29
2005.11
4% aquajogging (2x) 1:48:5215% core strength workout (9x) 5:37:3716% indoor bike (hometrainer) (10x) 6:20:5614% Orienteering (3x) 5:17:2734% running (100% trails/roads) (14x) 12:48:5814% running (mixed off/on trail) (6x) 5:27:42
2005.10
5% core strength workout (3x) 1:26:114% indoor bike (hometrainer) (2x) 1:08:2530% Orienteering (6x) 7:21:3144% running (100% trails/roads) (16x) 10:37:3914% running (mixed off/on trail) (3x) 3:27:33
2005.9
12% core strength workout (7x) 2:55:0518% indoor bike (hometrainer) (6x) 4:20:3110% Orienteering (2x) 2:24:2451% running (100% trails/roads) (15x) 12:14:587% running (mixed off/on trail) (2x) 1:50:32
2005.8
2% aquajogging (1x) 41:164% core strength workout (3x) 1:16:175% cycling (1x) 1:30:363% indoor bike (hometrainer) (2x) 56:1136% Orienteering (12x) 10:27:1147% running (100% trails/roads) (17x) 13:35:360% running (mixed off/on trail) (1x) 17:00
2005.7
5% hiking (1x) 1:50:003% aquajogging (1x) 1:03:274% core strength workout (3x) 1:24:4312% indoor bike (hometrainer) (4x) 4:04:1924% Orienteering (9x) 8:20:007% running (100% through woods) (2x) 2:31:1037% running (100% trails/roads) (14x) 12:41:114% running (mixed off/on trail) (3x) 1:31:361% swimming (1x) 24:30
2005.6
7% hiking (1x) 3:00:006% aquajogging (3x) 2:29:114% core strength workout (4x) 1:52:335% cycling (2x) 2:06:576% indoor bike (hometrainer) (3x) 2:25:332% Mt. Biking (1x) 1:03:494% Orienteering (2x) 1:51:2752% running (100% trails/roads) (21x) 19:49:177% running (mixed off/on trail) (3x) 2:47:05
2005.5
3% aquajogging (2x) 1:25:346% core strength workout (7x) 2:29:385% cycling (1x) 2:15:105% indoor bike (hometrainer) (4x) 2:03:003% Mt. Biking (1x) 1:15:5033% Orienteering (10x) 13:35:2033% running (100% trails/roads) (13x) 13:22:009% running (mixed off/on trail) (6x) 3:47:00
2005.4
5% aquajogging (2x) 1:55:514% core strength workout (4x) 1:41:3013% indoor bike (hometrainer) (7x) 4:51:453% Mt. Biking (1x) 1:13:3430% Orienteering (11x) 10:35:0329% running (100% trails/roads) (14x) 10:22:1911% running (mixed off/on trail) (5x) 4:04:24
2005.3
3% Alpine skiing (1x) 1:30:002% aquajogging (1x) 50:273% core strength workout (5x) 1:23:395% cycling (1x) 2:13:4721% indoor bike (hometrainer) (9x) 8:12:4213% Orienteering (4x) 4:59:001% running (100% through woods) (1x) 26:0029% running (100% trails/roads) (12x) 11:02:4912% running (mixed off/on trail) (7x) 4:47:556% treadmil (3x) 2:20:21
2005.2
3% classic xc skiing (1x) 1:12:345% aquajogging (2x) 1:51:336% core strength workout (8x) 2:05:5931% indoor bike (hometrainer) (13x) 9:54:123% Orienteering (1x) 1:07:4628% running (100% trails/roads) (9x) 8:52:589% running (mixed off/on trail) (3x) 2:56:335% skate skiing (1x) 1:44:304% treadmil (1x) 1:29:30
2005.1
8% aquajogging (5x) 3:55:144% core strength workout (8x) 1:52:0022% indoor bike (hometrainer) (9x) 9:59:100% Orienteering (1x) 18:193% running (100% through woods) (1x) 1:28:3512% running (100% trails/roads) (5x) 5:34:1526% running (mixed off/on trail) (9x) 11:50:2813% skate skiing (5x) 6:02:052% snowshoe running (1x) 1:09:361% swimming (2x) 52:173% treadmil (2x) 1:30:54
2004.12
10% aquajogging (3x) 2:27:369% core strength workout (6x) 2:22:001% gym workout (1x) 25:0015% indoor bike (hometrainer) (6x) 3:45:367% Orienteering (2x) 1:54:5427% running (mixed off/on trail) (9x) 6:45:467% skate skiing (2x) 1:57:1218% snowshoe running (3x) 4:25:421% treadmil (1x) 20:00
2004.11
15% aquajogging (2x) 1:45:2515% core strength workout (3x) 1:45:002% indoor bike (hometrainer) (1x) 20:2258% running (mixed off/on trail) (7x) 6:49:118% yoga (1x) 1:00:00
2004.10
23% core strength workout (4x) 3:40:002% indoor bike (hometrainer) (1x) 20:006% road race (1x) 1:03:2418% running (100% through woods) (1x) 3:00:0046% running (mixed off/on trail) (9x) 7:19:352% warm-up/cool-down (1x) 25:00
2004.9
100% running (mixed off/on trail) (1x) 26:34
2004.8
2% aquajogging (1x) 50:149% cycling (2x) 2:39:282% indoor bike (hometrainer) (1x) 45:368% intervals (2x) 2:28:084% Mt. Biking (1x) 1:25:009% Orienteering (3x) 2:50:3356% running (mixed off/on trail) (15x) 16:15:134% warm-up/cool-down (2x) 1:25:00
2004.7
8% aquajogging (4x) 3:33:205% indoor bike (hometrainer) (2x) 2:20:233% intervals (1x) 1:18:227% Mt. Biking (3x) 2:51:5025% Orienteering (10x) 9:58:572% running (100% trails/roads) (1x) 50:0037% running (mixed off/on trail) (12x) 15:01:0810% warm-up/cool-down (7x) 3:59:27
2004.6
4% intervals (1x) 1:15:342% aquajogging (1x) 50:000% core strength workout (1x) 15:0013% indoor bike (hometrainer) (5x) 4:15:326% Mt. Biking (1x) 2:02:5728% Orienteering (10x) 8:55:3433% running (mixed off/on trail) (11x) 10:30:369% warm-up/cool-down (6x) 3:01:00
2004.5
10% cycling (1x) 1:48:237% gym workout (1x) 1:15:3526% Orienteering (3x) 4:35:2119% running (100% trails/roads) (4x) 3:14:1930% running (mixed off/on trail) (6x) 5:08:445% warm-up/cool-down (2x) 1:00:00
2004.4
24% aquajogging (8x) 7:47:208% cycling (2x) 2:38:3324% gym workout (8x) 7:57:344% hill repeats (1x) 1:18:1418% Orienteering (5x) 5:48:555% running (100% through woods) (2x) 1:42:0914% running (100% trails/roads) (7x) 4:45:43
2004.3
10% aquajogging (2x) 1:53:515% cycling (1x) 1:01:2520% gym workout (3x) 3:34:0327% Orienteering (4x) 4:41:3229% running (100% trails/roads) (6x) 5:03:066% running (mixed off/on trail) (1x) 1:03:52
2004.1
100% yearly training (1x) 100:00:00+
2003.12
100% yearly training (1x) 290:00:00+
2003.10
26% cycling (2x) 3:43:2621% running (100% trails/roads) (5x) 3:00:5836% running (mixed off/on trail) (4x) 5:04:25
2003.9
19% cycling (2x) 2:43:5234% Orienteering (3x) 4:52:242% road race (1x) 18:1315% running (100% trails/roads) (2x) 2:11:4715% running (mixed off/on trail) (2x) 2:08:16
2003.8
43% running (100% through woods) (2x) 6:15:266% running (100% trails/roads) (1x) 58:4249% running (mixed off/on trail) (7x) 7:13:17
2002.12
100% yearly training (1x) 221:50:00+
2002.4
100% cycling (3x) 14:55:00
2002.3
90% cycling (10x) 38:00:009% Orienteering (1x) 4:00:00
2002.2
5% running (1x) 1:00:0094% cycling (6x) 18:20:00
2002.1
100% cycling (3x) 9:30:00
2001.12
100% yearly training (1x) 229:30:00+

intervals
Alpine skiing
aquajogging
classic xc skiing
core strength workout
cross training
cycling
feet and ankle strength
gym workout
hiking
hill repeats
indoor bike (hometrainer)
intervals
Mt. Biking
Orienteering
road race
rowing
running
running (100% through woods)
running (100% trails/roads)
running (mixed off/on trail)
running drills and plyometrics
skate skiing
snowshoe running
strength
stretching
sun therapy
swimming
treadmil
Unspecified
walking
warm-up/cool-down
yearly training
yoga



 

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