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Weekly Training: Fraser Ross

Week
Ending		Hrs by Intensity
012345678910111213141516
8/3/08
100% intensity 3
7/6/08
45% intensity 512% intensity 342% intensity 1
6/29/08
6% intensity 540% intensity 343% intensity 29% intensity 1
5/18/08
23% intensity 444% intensity 319% intensity 212% intensity 1
5/11/08
18% intensity 430% intensity 314% intensity 236% intensity 1
5/4/08
15% intensity 431% intensity 253% intensity 1
3/30/08
100% intensity 2
3/23/08
100% intensity 3
3/16/08
100% intensity 2
3/9/08
57% intensity 342% intensity 2
2/24/08
71% intensity 328% intensity 2
2/17/08
69% intensity 324% intensity 25% intensity 1
2/10/08
75% intensity 425% intensity 2
2/3/08
100% intensity 2
1/27/08
20% intensity 460% intensity 320% intensity 2
1/20/08
16% intensity 383% intensity 2
1/13/08
41% intensity 358% intensity 2
12/30/07
56% intensity 343% intensity 2
12/23/07
18% intensity 548% intensity 332% intensity 1
12/16/07
100% intensity 2
12/2/07
100% intensity 3
11/18/07
92% intensity 37% intensity 1
11/11/07
100% intensity 3
11/4/07
100% intensity 2
10/7/07
100% intensity 3
9/23/07
100% intensity 5
9/16/07
8% intensity 579% intensity 411% intensity 3
9/9/07
100% intensity 4
9/2/07
10% intensity 410% intensity 325% intensity 253% intensity 1
8/26/07
100% intensity 4
8/19/07
16% intensity 431% intensity 340% intensity 212% intensity 1
8/12/07
21% intensity 478% intensity 1
8/5/07
100% intensity 1
7/29/07
29% intensity 545% intensity 425% intensity 3
7/15/07
100% intensity 5
7/8/07
13% intensity 517% intensity 449% intensity 320% intensity 2
7/1/07
11% intensity 551% intensity 317% intensity 218% intensity 1
6/24/07
100% intensity 2
6/17/07
100% intensity 2
6/3/07
100% intensity 3
5/27/07
100% intensity 3
5/20/07
100% intensity 1
5/13/07
14% intensity 513% intensity 431% intensity 324% intensity 213% intensity 1
5/6/07
7% intensity 525% intensity 411% intensity 319% intensity 235% intensity 1
4/29/07
68% intensity 531% intensity 1
4/22/07
78% intensity 421% intensity 3
4/15/07
100% intensity 4
4/8/07
100% intensity 3
3/25/07
20% intensity 343% intensity 236% intensity 1
3/11/07
100% intensity 5
3/4/07
29% intensity 545% intensity 225% intensity 1
2/25/07
45% intensity 43% intensity 329% intensity 220% intensity 1
2/18/07
39% intensity 448% intensity 212% intensity 1
2/11/07
33% intensity 432% intensity 234% intensity 1
2/4/07
37% intensity 415% intensity 323% intensity 223% intensity 1
1/28/07
12% intensity 569% intensity 318% intensity 2
1/21/07
88% intensity 311% intensity 1
1/14/07
21% intensity 546% intensity 417% intensity 315% intensity 2
1/7/07
13% intensity 414% intensity 372% intensity 2
12/31/06
66% intensity 333% intensity 2
12/24/06
100% intensity 3
12/17/06
80% intensity 319% intensity 2
12/10/06
32% intensity 458% intensity 38% intensity 2
12/3/06
10% intensity 549% intensity 440% intensity 2
11/26/06
44% intensity 355% intensity 2
11/19/06
30% intensity 450% intensity 319% intensity 2
11/12/06
39% intensity 532% intensity 427% intensity 2
11/5/06
100% intensity 3
10/29/06
100% intensity 3
10/22/06
52% intensity 428% intensity 319% intensity 2
10/15/06
3% intensity 533% intensity 438% intensity 317% intensity 26% intensity 1
10/8/06
3% intensity 515% intensity 423% intensity 344% intensity 212% intensity 1
10/1/06
8% intensity 58% intensity 457% intensity 312% intensity 212% intensity 1
9/24/06
3% intensity 527% intensity 49% intensity 323% intensity 236% intensity 1
9/17/06
38% intensity 421% intensity 340% intensity 2
9/10/06
100% intensity 4

Week
Ending		Hrs by Activity
012345678910111213141516
8/3/08
100% Running (1x) 00:58:15
7/6/08
77% Orienteering (5x) 02:32:0222% Running (2x) 00:45:00
6/29/08
76% Orienteering (3x) 02:43:3623% Running (2x) 00:50:00
5/18/08
23% Orienteering (1x) 00:18:0232% Running (2x) 00:25:0044% Weights (1x) 00:35:00
5/11/08
36% Biking (2x) 01:00:0032% Running (2x) 00:53:0030% Weights (1x) 00:50:00
5/4/08
47% Biking (2x) 01:30:0052% Running (2x) 01:40:00
3/30/08
100% Running (1x) 00:55:00
3/23/08
43% Running (2x) 00:35:0056% Weights (1x) 00:45:00
3/16/08
100% Running (1x) 00:20:00
3/9/08
42% Biking (1x) 00:30:0057% Weights (1x) 00:40:00
2/24/08
71% Running (2x) 01:14:3228% Weights (1x) 00:30:00
2/17/08
5% Biking (1x) 00:10:0020% core strength (2x) 00:35:0049% Running (3x) 01:24:0023% Weights (1x) 00:40:00
2/10/08
25% Running (1x) 00:20:0075% Soccer (1x) 01:00:00
2/3/08
100% Running (1x) 01:16:41
1/27/08
20% Biking (1x) 00:20:0040% Running (2x) 00:40:0040% Weights (1x) 00:40:00
1/20/08
16% core strength (1x) 00:15:0032% Running (1x) 00:29:1650% Weights (1x) 00:45:00
1/13/08
41% Basketball (1x) 00:30:0058% Running (1x) 00:42:00
12/30/07
43% Running (2x) 01:08:0056% Squash (1x) 01:30:00
12/23/07
48% core strength (1x) 00:30:0051% Running (2x) 00:31:32
12/16/07
100% Running (1x) 00:20:00
12/2/07
100% Running (1x) 00:30:00
11/18/07
57% Running (3x) 01:20:0042% Weights (1x) 01:00:00
11/11/07
100% Squash (1x) 00:40:00
11/4/07
100% Squash (1x) 00:40:00
10/7/07
100% Orienteering (1x) 01:16:12
9/23/07
100% Orienteering (1x) 01:44:51
9/16/07
79% Orienteering (1x) 02:59:5320% Running (2x) 00:46:15
9/9/07
100% Orienteering (1x) 01:16:12
9/2/07
100% Running (5x) 02:20:00
8/26/07
100% Running (1x) 00:18:00
8/19/07
100% Running (4x) 02:04:00
8/12/07
21% Running (1x) 00:20:0078% Tennis (2x) 01:15:00
8/5/07
100% Running (1x) 01:38:00
7/29/07
100% Orienteering (8x) 07:55:48
7/15/07
100% Orienteering (1x) 02:05:38
7/8/07
100% Orienteering (4x) 02:47:57
7/1/07
100% Orienteering (7x) 06:07:39
6/24/07
100% Orienteering (2x) 01:50:00
6/17/07
100% Running (1x) 00:45:00
6/3/07
100% Orienteering (1x) 01:08:00
5/27/07
100% Running (1x) 01:20:00
5/20/07
84% Orienteering (1x) 01:52:3215% Running (1x) 00:20:00
5/13/07
7% Biking (1x) 00:30:003% core strength (1x) 00:15:0020% Orienteering (1x) 01:24:5929% Running (8x) 02:01:0038% Squash (3x) 02:40:00
5/6/07
17% Orienteering (1x) 00:45:3462% Running (10x) 02:38:0519% Squash (1x) 00:50:00
4/29/07
100% Squash (4x) 02:25:00
4/22/07
67% Orienteering (2x) 02:53:0511% Running (1x) 00:30:0021% Squash (1x) 00:55:00
4/15/07
100% Orienteering (1x) 00:42:13
4/8/07
100% Squash (3x) 02:30:00
3/25/07
13% Biking (1x) 00:30:0065% Squash (3x) 02:25:0020% Weights (1x) 00:45:00
3/11/07
100% Squash (6x) 02:55:00
3/4/07
11% Biking (1x) 00:30:0088% Squash (5x) 03:45:00
2/25/07
11% Biking (2x) 00:45:0014% Running (2x) 01:00:0074% Squash (5x) 05:00:00
2/18/07
40% Running (3x) 03:20:0824% Soccer (1x) 02:00:0035% Squash (2x) 02:55:00
2/11/07
16% Running (3x) 00:43:0083% Squash (3x) 03:40:00
2/4/07
5% core strength (3x) 00:30:0023% Running (2x) 02:03:0071% Squash (6x) 06:15:00
1/28/07
7% core strength (3x) 00:30:0018% Hockey (1x) 01:15:0074% Squash (5x) 05:10:00
1/21/07
9% core strength (5x) 00:50:008% Running (1x) 00:45:0069% Squash (3x) 05:55:0011% Weights (1x) 01:00:00
1/14/07
9% core strength (5x) 00:50:005% Running (1x) 00:26:3785% Squash (7x) 07:25:00
1/7/07
10% core strength (3x) 00:30:0049% Running (3x) 02:28:4940% Squash (1x) 02:00:00
12/31/06
100% Squash (2x) 02:15:00
12/24/06
100% Squash (1x) 02:00:00
12/17/06
41% Squash (2x) 02:50:0058% Swimming (1x) 04:00:00
12/10/06
100% Squash (3x) 02:33:00
12/3/06
81% Squash (7x) 06:35:5518% Swimming (1x) 01:30:00
11/26/06
62% Squash (3x) 02:55:0037% Swimming (1x) 01:45:00
11/19/06
4% Cross Country (1x) 00:23:206% Orienteering (1x) 00:30:0069% Squash (4x) 05:30:0019% Swimming (1x) 01:30:00
11/12/06
85% Squash (4x) 04:20:0014% Swimming (1x) 00:45:00
11/5/06
100% Squash (1x) 02:15:00
10/29/06
23% Cross Country (2x) 01:26:1776% Squash (3x) 04:45:00
10/22/06
8% Cross Country (1x) 00:37:0072% Squash (4x) 05:10:0018% Swimming (1x) 01:20:00
10/15/06
18% Cross Country (3x) 01:50:3225% Orienteering (3x) 02:35:1943% Squash (3x) 04:25:004% Swimming (1x) 00:30:007% Ultimate Frisbee (1x) 00:45:00
10/8/06
13% Cross Country (2x) 01:00:0040% Orienteering (6x) 02:59:3846% Squash (2x) 03:25:00
10/1/06
29% Cross Country (5x) 02:20:0851% Squash (3x) 04:00:0019% Swimming (1x) 01:30:00
9/24/06
33% Cross Country (4x) 03:36:1622% Orienteering (2x) 02:25:007% Road Biking (1x) 00:50:0036% Squash (2x) 04:00:00
9/17/06
36% Cross Country (3x) 03:20:0010% Road Biking (2x) 01:00:0052% Squash (3x) 04:50:00
9/10/06
100% Orienteering (1x) 01:02:00

Basketball
Biking
core strength
Cross Country
Hockey
Orienteering
Road Biking
Running
Soccer
Squash
Swimming
Tennis
Ultimate Frisbee
Weights

[in calendar format]



 

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