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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: Russell

Week
Ending		Hrs by Intensity
012345678910111213141516
8/10/08
100% intensity 3
8/3/08
100% intensity 3
4/27/08
20% intensity 417% intensity 361% intensity 1
4/20/08
20% intensity 518% intensity 460% intensity 1
4/13/08
40% intensity 460% intensity 1
4/6/08
100% intensity 3
3/30/08
100% intensity 3
9/30/07
55% intensity 56% intensity 237% intensity 1
9/23/07
30% intensity 469% intensity 1
9/16/07
32% intensity 426% intensity 35% intensity 235% intensity 1
9/9/07
36% intensity 363% intensity 1
9/2/07
40% intensity 460% intensity 2
8/26/07
100% intensity 3
8/5/07
59% intensity 340% intensity 1
7/29/07
100% intensity 4
7/22/07
44% intensity 313% intensity 241% intensity 1
7/15/07
25% intensity 275% intensity 1
7/8/07
25% intensity 275% intensity 1
6/24/07
100% intensity 2
6/17/07
33% intensity 366% intensity 1
4/29/07
100% intensity 5
4/22/07
25% intensity 474% intensity 1
4/8/07
16% intensity 483% intensity 2
4/1/07
14% intensity 485% intensity 2
3/25/07
2% intensity 297% intensity 1
3/18/07
41% intensity 56% intensity 252% intensity 1
3/11/07
78% intensity 321% intensity 1
3/4/07
100% intensity 4
2/25/07
100% intensity 2
1/7/07
25% intensity 475% intensity 1
12/24/06
10% intensity 290% intensity 1
12/17/06
67% intensity 32% intensity 229% intensity 1
12/10/06
55% intensity 323% intensity 221% intensity 1
12/3/06
50% intensity 250% intensity 1
11/26/06
20% intensity 42% intensity 277% intensity 1
11/19/06
26% intensity 473% intensity 1
11/5/06
97% intensity 42% intensity 1
10/29/06
36% intensity 263% intensity 1
10/22/06
12% intensity 528% intensity 325% intensity 232% intensity 1
10/15/06
40% intensity 359% intensity 1
10/8/06
21% intensity 538% intensity 318% intensity 220% intensity 1
10/1/06
18% intensity 418% intensity 362% intensity 1
9/24/06
12% intensity 452% intensity 335% intensity 1
9/17/06
25% intensity 474% intensity 1
9/10/06
15% intensity 521% intensity 421% intensity 341% intensity 1
9/3/06
10% intensity 442% intensity 35% intensity 241% intensity 1
8/27/06
19% intensity 480% intensity 3
8/20/06
43% intensity 356% intensity 2
8/13/06
30% intensity 469% intensity 3
8/6/06
24% intensity 455% intensity 319% intensity 2
7/30/06
28% intensity 540% intensity 430% intensity 3
7/23/06
53% intensity 346% intensity 2
7/16/06
30% intensity 469% intensity 3
7/9/06
41% intensity 458% intensity 3
7/2/06
51% intensity 348% intensity 2
6/25/06
8% intensity 491% intensity 3
6/18/06
46% intensity 453% intensity 3
6/11/06
34% intensity 465% intensity 3
6/4/06
13% intensity 449% intensity 337% intensity 2
5/28/06
39% intensity 460% intensity 3
5/21/06
100% intensity 3
5/14/06
5/7/06
100% intensity 2
4/30/06
72% intensity 427% intensity 2
4/23/06
33% intensity 366% intensity 1
4/16/06
19% intensity 420% intensity 360% intensity 2
4/9/06
17% intensity 411% intensity 371% intensity 2
4/2/06
17% intensity 462% intensity 319% intensity 2
3/26/06
25% intensity 522% intensity 451% intensity 3
3/19/06
12% intensity 466% intensity 321% intensity 2
3/12/06
42% intensity 557% intensity 3
3/5/06
34% intensity 422% intensity 343% intensity 2
2/26/06
27% intensity 542% intensity 330% intensity 2
2/19/06
40% intensity 519% intensity 440% intensity 3
2/12/06
17% intensity 520% intensity 453% intensity 38% intensity 2
2/5/06
6% intensity 57% intensity 456% intensity 329% intensity 2
1/29/06
7% intensity 441% intensity 350% intensity 2
1/22/06
28% intensity 361% intensity 29% intensity 1
1/15/06
100% intensity 3
1/8/06
1/1/06
83% intensity 316% intensity 2
12/25/05
24% intensity 516% intensity 458% intensity 2
12/18/05
5% intensity 39% intensity 285% intensity 1
12/11/05
11% intensity 310% intensity 277% intensity 1
12/4/05
32% intensity 425% intensity 341% intensity 2
11/27/05
94% intensity 35% intensity 2
11/20/05
10% intensity 489% intensity 3
11/13/05
34% intensity 524% intensity 440% intensity 3
11/6/05
18% intensity 581% intensity 3
10/30/05
16% intensity 562% intensity 320% intensity 2
10/23/05
40% intensity 359% intensity 2
10/16/05
16% intensity 58% intensity 422% intensity 353% intensity 2
10/9/05
19% intensity 447% intensity 332% intensity 2
10/2/05
15% intensity 484% intensity 3
9/25/05
16% intensity 513% intensity 369% intensity 2
9/18/05
16% intensity 570% intensity 312% intensity 2
9/11/05
15% intensity 452% intensity 332% intensity 2
9/4/05
19% intensity 520% intensity 360% intensity 2
8/28/05
6% intensity 493% intensity 3
8/21/05
12% intensity 57% intensity 480% intensity 3
8/14/05
22% intensity 440% intensity 336% intensity 2
8/7/05
18% intensity 581% intensity 2
7/31/05
57% intensity 342% intensity 2
7/24/05
22% intensity 577% intensity 2
7/17/05
100% intensity 3
7/10/05
37% intensity 315% intensity 247% intensity 1
7/3/05
100% intensity 3
6/26/05
54% intensity 345% intensity 2
6/19/05
100% intensity 3

Week
Ending		Hrs by Activity
012345678910111213141516
8/10/08
100% Running (2x) 01:10:22
8/3/08
100% Swimming (1x) 00:34:00
4/27/08
38% Running (2x) 00:36:5761% Strength (2x) 01:00:00
4/20/08
18% Running (1x) 00:20:0020% Orienteering (1x) 00:21:4460% Strength (2x) 01:05:00
4/13/08
40% Running (1x) 00:20:0060% Strength (1x) 00:30:00
4/6/08
100% Running (1x) 00:34:31
3/30/08
100% Orienteering (1x) 02:15:24
9/30/07
55% Running (1x) 00:44:126% Elliptical (1x) 00:05:0037% Strength (1x) 00:30:00
9/23/07
30% Running (1x) 00:20:0069% Strength (1x) 00:45:00
9/16/07
5% Elliptical (1x) 00:05:0058% Orienteering (2x) 00:57:2735% Strength (1x) 00:35:00
9/9/07
36% Running (2x) 00:40:0063% Strength (2x) 01:10:00
9/2/07
40% Running (1x) 00:20:0060% Strength (1x) 00:30:00
8/26/07
100% Football (1x) 01:45:00
8/5/07
59% Running (1x) 00:43:5040% Strength (1x) 00:30:00
7/29/07
100% Running (1x) 00:23:08
7/22/07
13% Running (1x) 00:10:0044% Orienteering (1x) 00:32:3441% Strength (1x) 00:30:00
7/15/07
25% Running (1x) 00:10:0075% Strength (1x) 00:30:00
7/8/07
25% Running (1x) 00:10:0075% Strength (1x) 00:30:00
6/24/07
100% Football (1x) 00:45:00
6/17/07
33% Football (1x) 01:00:0066% Baseball (1x) 02:00:00
4/29/07
100% Orienteering (1x) 00:22:14
4/22/07
25% Running (1x) 00:13:4574% Strength (1x) 00:40:00
4/8/07
16% Orienteering (1x) 00:20:5183% Football (1x) 01:45:00
4/1/07
14% Orienteering (1x) 00:17:0885% Football (1x) 01:45:00
3/25/07
2% Running (1x) 00:05:0022% Strength (1x) 00:45:0075% Skiing (2x) 02:30:00
3/18/07
41% Orienteering (2x) 00:31:436% Stationary bike (1x) 00:05:0052% Strength (1x) 00:40:00
3/11/07
24% Running (1x) 00:44:1653% Orienteering (1x) 01:37:5421% Strength (1x) 00:40:00
3/4/07
100% Running (1x) 00:28:32
2/25/07
100% Running (1x) 00:35:18
1/7/07
25% Running (1x) 00:20:0075% Strength (2x) 01:00:00
12/24/06
10% Elliptical (1x) 00:05:0090% Strength (1x) 00:45:00
12/17/06
2% Elliptical (1x) 00:05:0067% Orienteering (1x) 02:04:0629% Strength (1x) 00:55:00
12/10/06
2% Elliptical (1x) 00:05:0055% Orienteering (1x) 01:58:5021% Strength (1x) 00:45:0021% Football (3x) 00:45:00
12/3/06
50% Strength (1x) 00:30:0050% Football (1x) 00:30:00
11/26/06
20% Running (2x) 00:40:002% Elliptical (1x) 00:05:0077% Strength (3x) 02:35:00
11/19/06
26% Running (1x) 00:20:0073% Strength (1x) 00:55:00
11/5/06
97% Orienteering (2x) 02:54:412% Strength (1x) 00:05:00
10/29/06
5% Running (1x) 00:05:0063% Strength (1x) 01:00:0031% Football (1x) 00:30:00
10/22/06
41% Running (2x) 01:03:5732% Strength (1x) 00:50:0025% Football (1x) 00:40:00
10/15/06
1% Running (1x) 00:05:007% Elliptical (2x) 00:20:0031% Orienteering (1x) 01:18:4859% Strength (3x) 02:30:00
10/8/06
21% Running (2x) 00:56:553% Elliptical (1x) 00:10:0038% Orienteering (1x) 01:41:1720% Strength (1x) 00:55:0015% Football (1x) 00:40:00
10/1/06
37% Running (3x) 01:20:022% Stationary bike (1x) 00:05:0060% Strength (3x) 02:10:00
9/24/06
30% Running (4x) 01:42:586% Elliptical (1x) 00:22:0036% Orienteering (2x) 02:04:3126% Strength (3x) 01:32:00
9/17/06
25% Running (1x) 00:20:0074% Strength (3x) 00:58:00
9/10/06
29% Running (2x) 01:24:2114% Elliptical (2x) 00:42:0014% Orienteering (2x) 00:40:5641% Strength (3x) 01:59:00
9/3/06
42% Running (2x) 01:21:5810% Elliptical (1x) 00:21:005% Stationary bike (1x) 00:10:0041% Strength (2x) 01:20:00
8/27/06
100% Running (3x) 01:42:56
8/20/06
100% Orienteering (2x) 04:09:26
8/13/06
30% Running (2x) 01:00:0769% Football (1x) 02:15:00
8/6/06
39% Running (2x) 01:09:5260% Orienteering (3x) 01:47:58
7/30/06
59% Running (2x) 01:08:0840% Orienteering (1x) 00:46:44
7/23/06
20% Running (1x) 00:36:3333% Elliptical (1x) 01:00:0012% Swimming (1x) 00:23:0033% Football (1x) 01:00:00
7/16/06
100% Running (3x) 01:52:48
7/9/06
100% Running (2x) 00:48:46
7/2/06
51% Running (1x) 00:39:3848% Orienteering (1x) 00:36:53
6/25/06
21% Running (2x) 00:49:3578% Orienteering (2x) 03:05:42
6/18/06
100% Running (2x) 01:12:31
6/11/06
34% Running (2x) 00:47:3765% Orienteering (1x) 01:31:44
6/4/06
30% Running (2x) 01:01:3147% Biking (2x) 01:36:1522% Swimming (1x) 00:47:00
5/28/06
100% Running (2x) 00:36:27
5/21/06
100% Orienteering (1x) 01:20:10
5/14/06
5/7/06
100% Swimming (2x) 01:10:00
4/30/06
72% Orienteering (1x) 01:19:2227% Swimming (1x) 00:30:00
4/23/06
33% Swimming (1x) 00:45:0066% Football (1x) 01:30:00
4/16/06
20% Elliptical (1x) 00:30:0048% Orienteering (2x) 01:09:4931% Swimming (1x) 00:45:00
4/9/06
11% Running (1x) 00:22:0073% Elliptical (3x) 02:17:0014% Orienteering (1x) 00:27:55
4/2/06
29% Running (2x) 01:15:5231% Elliptical (2x) 01:20:0019% Orienteering (1x) 00:50:0019% Stationary bike (1x) 00:50:00
3/26/06
48% Running (2x) 01:39:1451% Orienteering (1x) 01:46:48
3/19/06
71% Running (4x) 03:15:5128% Orienteering (1x) 01:16:15
3/12/06
100% Running (3x) 04:57:20
3/5/06