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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: ilks

Week
Ending		Hrs by Intensity
012345678910111213141516
10/11/08
100% intensity 3
10/4/08
14% intensity 485% intensity 3
8/16/08
100% intensity 3
8/9/08
58% intensity 419% intensity 321% intensity 2
8/2/08
15% intensity 484% intensity 3
7/19/08
15% intensity 484% intensity 3
7/12/08
28% intensity 471% intensity 3
7/5/08
100% intensity 3
6/28/08
12% intensity 487% intensity 3
6/7/08
63% intensity 436% intensity 3
5/31/08
30% intensity 470% intensity 3
5/17/08
100% intensity 4
5/10/08
5% intensity 545% intensity 449% intensity 3
5/3/08
12% intensity 488% intensity 3
4/26/08
28% intensity 571% intensity 3
4/12/08
53% intensity 415% intensity 330% intensity 2
4/5/08
100% intensity 3
3/29/08
82% intensity 417% intensity 3
3/22/08
6% intensity 593% intensity 3
3/15/08
43% intensity 456% intensity 3
3/8/08
81% intensity 318% intensity 2
3/1/08
28% intensity 471% intensity 3
2/23/08
3% intensity 510% intensity 474% intensity 311% intensity 2
2/16/08
2% intensity 53% intensity 457% intensity 331% intensity 2
2/9/08
43% intensity 456% intensity 3
2/2/08
2% intensity 52% intensity 494% intensity 3
1/26/08
6% intensity 588% intensity 34% intensity 2
1/19/08
6% intensity 593% intensity 3
1/12/08
100% intensity 3
12/1/07
100% intensity 3
11/24/07
5% intensity 494% intensity 3
11/17/07
100% intensity 3
11/10/07
46% intensity 453% intensity 3
10/20/07
100% intensity 3
10/13/07
20% intensity 479% intensity 3
10/6/07
11% intensity 488% intensity 3
9/29/07
46% intensity 553% intensity 3
9/22/07
5% intensity 581% intensity 413% intensity 3
9/15/07
14% intensity 485% intensity 3
9/8/07
23% intensity 476% intensity 3
9/1/07
6% intensity 493% intensity 3
8/25/07
100% intensity 3
8/18/07
46% intensity 453% intensity 3
8/11/07
100% intensity 3
8/4/07
43% intensity 456% intensity 3
7/28/07
14% intensity 485% intensity 3
7/21/07
46% intensity 453% intensity 3
7/14/07
100% intensity 3
7/7/07
100% intensity 4
6/30/07
45% intensity 454% intensity 3
6/23/07
68% intensity 431% intensity 3
4/7/07
100% intensity 4
3/31/07
6% intensity 512% intensity 480% intensity 3
3/10/07
3% intensity 532% intensity 464% intensity 3
3/3/07
4% intensity 516% intensity 478% intensity 3
2/24/07
100% intensity 5
2/17/07
1% intensity 517% intensity 481% intensity 3
2/10/07
7% intensity 592% intensity 3
2/3/07
4% intensity 52% intensity 493% intensity 3
1/27/07
7% intensity 492% intensity 3
1/20/07
6% intensity 518% intensity 474% intensity 3
1/13/07
6% intensity 531% intensity 462% intensity 3
1/6/07
76% intensity 423% intensity 3
12/30/06
7% intensity 511% intensity 481% intensity 3
12/23/06
27% intensity 472% intensity 3
12/16/06
1% intensity 521% intensity 446% intensity 330% intensity 2
12/9/06
27% intensity 448% intensity 324% intensity 2
11/25/06
99% intensity 4
11/18/06
15% intensity 484% intensity 3
11/11/06
54% intensity 56% intensity 439% intensity 3
11/4/06
39% intensity 460% intensity 3
10/28/06
29% intensity 470% intensity 3
10/21/06
41% intensity 458% intensity 3
10/14/06
75% intensity 424% intensity 3
10/7/06
100% intensity 4
9/30/06
40% intensity 459% intensity 3
9/23/06
43% intensity 449% intensity 34% intensity 22% intensity 1
9/16/06
6% intensity 544% intensity 449% intensity 3
9/9/06
33% intensity 466% intensity 3
9/2/06
28% intensity 454% intensity 316% intensity 1
8/26/06
42% intensity 449% intensity 38% intensity 1
8/19/06
42% intensity 457% intensity 3
8/12/06
17% intensity 582% intensity 3
8/5/06
54% intensity 445% intensity 3
7/22/06
32% intensity 467% intensity 3
7/15/06
37% intensity 462% intensity 3
7/8/06
11% intensity 521% intensity 446% intensity 319% intensity 2
7/1/06
54% intensity 445% intensity 1

Week
Ending		Hrs by Activity
012345678910111213141516
10/11/08
100% Run (1x) 01:00:00
10/4/08
14% Intervals (2x) 00:27:0060% Run (1x) 01:50:0024% warm up/down (2x) 00:45:00
8/16/08
100% Run (1x) 01:30:00
8/9/08
8% Cross Country Race (1x) 00:19:454% Intervals (1x) 00:11:0021% Netball (1x) 00:50:0013% Orienteering (1x) 00:30:0032% Run (1x) 01:14:0019% warm up/down (3x) 00:45:00
8/2/08
15% Cross Country Race (1x) 00:36:0023% Intervals (2x) 00:55:0033% Run (1x) 01:17:0027% warm up/down (3x) 01:05:00
7/19/08
15% Intervals (2x) 00:35:0068% Run (2x) 02:32:0015% warm up/down (2x) 00:35:00
7/12/08
28% Intervals (2x) 01:06:0056% Run (2x) 02:13:0014% warm up/down (2x) 00:35:00
7/5/08
10% Intervals (1x) 00:30:0083% Run (3x) 03:54:005% warm up/down (1x) 00:15:00
6/28/08
12% Intervals (1x) 00:20:0074% Run (2x) 01:54:0012% warm up/down (1x) 00:20:00
6/7/08
63% Orienteering (1x) 00:53:0036% Run (1x) 00:30:00
5/31/08
30% Intervals (1x) 00:30:0050% Run (1x) 00:50:0020% warm up/down (1x) 00:20:00
5/17/08
100% Orienteering (1x) 00:40:30
5/10/08
28% Intervals (3x) 00:50:0036% Orienteering (1x) 01:02:5234% Run (1x) 01:00:00
5/3/08
24% Athletic training (2x) 01:00:0020% Netball (1x) 00:50:0056% Run (2x) 02:20:00
4/26/08
28% Cross Country Race (1x) 00:20:1156% Run (1x) 00:40:0014% warm up/down (1x) 00:10:00
4/12/08
30% Netball (1x) 01:00:0040% Orienteering (1x) 01:18:5012% Run (1x) 00:25:0015% warm up/down (1x) 00:30:00
4/5/08
22% Netball (1x) 01:00:0077% Run (3x) 03:30:00
3/29/08
82% Orienteering (2x) 02:18:1017% Run (1x) 00:30:00
3/22/08
10% Bike riding (1x) 00:25:0028% Orienteering (2x) 01:08:1361% Run (4x) 02:30:00
3/15/08
21% Intervals (2x) 00:50:0030% Orienteering (1x) 01:11:0012% Run (1x) 00:30:0010% swimming (1x) 00:25:0023% warm up/down (2x) 00:55:00
3/8/08
18% Bike riding (1x) 01:00:0021% Orienteering (1x) 01:10:0054% Run (3x) 03:00:006% swimming (1x) 00:20:00
3/1/08
16% Intervals (2x) 00:55:0022% Orienteering (2x) 01:14:0033% Run (3x) 01:52:009% swimming (1x) 00:30:0018% warm up/down (2x) 01:00:00
2/23/08
39% Bike riding (3x) 02:50:0010% Intervals (1x) 00:45:0012% Orienteering (2x) 00:53:0037% Run (3x) 02:39:00
2/16/08
47% Bike riding (3x) 03:00:007% Intervals (2x) 00:30:0013% Run (2x) 00:51:007% swimming (1x) 00:30:003% Track Race (1x) 00:12:2719% warm up/down (3x) 01:15:00
2/9/08
16% Orienteering (1x) 01:01:0075% Run (5x) 04:48:007% swimming (1x) 00:30:00
2/2/08
9% Collecting controls (1x) 00:40:0013% Orienteering (2x) 00:55:4760% Run (4x) 04:05:002% Track Race (1x) 00:11:5712% warm up/down (2x) 00:50:00
1/26/08
16% Easy run (2x) 00:54:004% Giant Jumping Pillow (1x) 00:15:0063% Run (3x) 03:25:006% Track Race (1x) 00:20:509% warm up/down (1x) 00:30:00
1/19/08
25% Easy run (2x) 01:20:004% Intervals (2x) 00:15:0041% Run (2x) 02:07:008% swimming (1x) 00:27:001% Track Race (1x) 00:05:4117% warm up/down (2x) 00:55:00
1/12/08
75% Orienteering (3x) 03:05:0024% warm up/down (1x) 01:00:00
12/1/07
100% Run (2x) 01:20:00
11/24/07
62% Adventure race (1x) 03:45:002% Chocolate milk mile (1x) 00:08:003% Intervals (1x) 00:11:0018% Run (2x) 01:07:005% swimming (1x) 00:20:008% warm up/down (1x) 00:30:00
11/17/07
21% Bike riding (1x) 00:40:0021% Kayak (1x) 00:40:0056% Run (2x) 01:45:00
11/10/07
32% Bike riding (1x) 02:30:008% Easy run (1x) 00:40:007% Intervals (1x) 00:32:0039% Run (1x) 03:00:007% swimming (1x) 00:35:004% warm up/down (1x) 00:20:00
10/20/07
100% Run (1x) 01:05:00
10/13/07
20% Intervals (1x) 00:45:0072% Run (4x) 02:40:006% warm up/down (1x) 00:15:00
10/6/07
11% Intervals (1x) 00:30:0023% Orienteering (1x) 01:00:0058% Run (3x) 02:30:005% warm up/down (1x) 00:15:00
9/29/07
29% Cross Country Race (1x) 00:35:2036% Run (1x) 00:45:0017% Track Race (1x) 00:21:2016% warm up/down (2x) 00:20:00
9/22/07
81% Adventure race (1x) 03:58:005% Cross Country Race (1x) 00:15:4013% Run (1x) 00:40:00
9/15/07
42% Intervals (2x) 00:30:0057% warm up/down (2x) 00:40:00
9/8/07
17% Intervals (2x) 00:30:0023% Orienteering (1x) 00:40:4229% Run (1x) 00:50:0029% warm up/down (2x) 00:50:00
9/1/07
18% Bike riding (1x) 00:40:006% Intervals (1x) 00:15:0044% Run (2x) 01:35:0013% swimming (1x) 00:30:0016% warm up/down (1x) 00:35:00
8/25/07
100% Run (1x) 00:30:00
8/18/07
46% Intervals (2x) 00:36:0033% swimming (1x) 00:26:0019% warm up/down (1x) 00:15:00
8/11/07
100% Run (4x) 02:23:00
8/4/07
29% Pool Running (2x) 01:20:0041% Run (3x) 01:50:0029% swimming (4x) 01:18:00
7/28/07
34% Easy run (2x) 01:15:0018% Orienteering (1x) 00:40:0047% swimming (3x) 01:45:00
7/21/07
34% Easy run (2x) 00:55:0023% Orienteering (1x) 00:38:0041% swimming (2x) 01:06:00
7/14/07
100% swimming (1x) 00:30:00
7/7/07
100% swimming (1x) 00:35:00
6/30/07
58% swimming (4x) 02:20:0041% Wind trainer (3x) 01:40:00
6/23/07
15% rock climbing (1x) 00:30:0063% swimming (4x) 02:00:0021% Wind trainer (1x) 00:40:00
4/7/07
100% Run (1x) 01:08:00
3/31/07
40% Easy run (2x) 01:06:0012% Intervals (1x) 00:20:006% Track Race (1x) 00:11:1340% warm up/down (3x) 01:05:00
3/10/07
38% Bike riding (2x) 01:40:0015% Easy run (1x) 00:40:003% Intervals (1x) 00:09:0032% Orienteering (1x) 01:23:009% warm up/down (1x) 00:25:00
3/3/07
44% Bike riding (4x) 03:50:007% Easy run (1x) 00:40:006% Intervals (3x) 00:36:0014% Orienteering (1x) 01:14:007% Terrain run (1x) 00:40:0018% warm up/down (4x) 01:35:00
2/24/07
100% Orienteering (1x) 00:16:00
2/17/07
7% Bike riding (1x) 00:20:0011% Fartlek (1x) 00:30:006% Intervals (1x) 00:16:0046% Run (2x) 02:00:001% Track Race (1x) 00:02:4527% warm up/down (3x) 01:10:00
2/10/07
19% Bike riding (1x) 00:40:0029% Easy run (2x) 01:00:003% Intervals (1x) 00:06:304% Track Race (2x) 00:08:1443% warm up/down (2x) 01:30:00
2/3/07
49% Easy run (2x) 01:55:006% Intervals (2x) 00:16:0043% warm up/down (2x) 01:40:00
1/27/07
92% Easy run (4x) 02:10:507% Intervals (2x) 00:10:15
1/20/07
46% Easy run (3x) 02:03:006% Intervals (2x) 00:18:0018% Run (1x) 00:50:0028% warm up/down (2x) 01:15:00
1/13/07
51% Intervals (4x) 01:55:0021% Orienteering (1x) 00:48:004% swimming (1x) 00:10:005% Track Race (1x) 00:11:5417% warm up/down (2x) 00:40:00
1/6/07
13% Easy run (1x) 00:35:0076% Orienteering (4x) 03:15:029% warm up/down (2x) 00:25:00
12/30/06
41% Easy run (2x) 01:50:0015% Intervals (2x) 00:40:003% Run (1x) 00:10:0039% warm up/down (3x) 01:45:00
12/23/06
56% Easy run (3x) 01:45:0027% Intervals (2x) 00:50:0016% warm up/down (1x) 00:30:00
12/16/06
12% Athletic training (1x) 00:30:0016% Easy run (1x) 00:40:009% Orienteering (1x) 00:23:0030% putting out collecting controls (1x) 01:15:001% Track Race (1x) 00:02:4730% warm up/down (3x) 01:15:00
12/9/06
7% Athletic training (1x) 00:24:0015% Easy run (1x) 00:48:0019% Intervals (2x) 01:00:0024% putting out collecting controls (1x) 01:15:0032% warm up/down (3x) 01:40:00
11/25/06
99% Intervals (1x) 01:00:00
11/18/06
84% Easy run (4x) 04:05:0015% Intervals (1x) 00:45:00
11/11/06
13% Bike riding (1x) 01:00:0019% Easy run (1x) 01:30:006% Intervals (1x) 00:30:0054% run (not easy) (2x) 04:08:006% warm up/down (1x) 00:30:00
11/4/06
11% Bike riding (1x) 00:30:0033% Easy run (3x) 01:26:0039% Intervals (2x) 01:40:007% rock climbing (1x) 00:20:007% warm up/down (1x) 00:20:00
10/28/06
19% Bike riding (1x) 01:10:0029% Easy run (3x) 01:47:0029% Intervals (2x) 01:45:00