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Weekly Training: LilFlip

Week
Ending		Hrs by Intensity
012345678910111213141516
10/7/07
37% intensity 362% intensity 2
9/30/07
100% intensity 2
9/23/07
100% intensity 2
9/16/07
54% intensity 345% intensity 2
9/9/07
100% intensity 2
9/2/07
46% intensity 353% intensity 2
8/26/07
69% intensity 330% intensity 2
8/19/07
5% intensity 420% intensity 366% intensity 26% intensity 1
8/12/07
38% intensity 361% intensity 2
8/5/07
100% intensity 2
7/29/07
6% intensity 422% intensity 353% intensity 217% intensity 1
7/22/07
3% intensity 440% intensity 334% intensity 221% intensity 1
7/15/07
57% intensity 324% intensity 217% intensity 1
7/8/07
13% intensity 369% intensity 216% intensity 1
7/1/07
57% intensity 325% intensity 216% intensity 1
6/24/07
41% intensity 347% intensity 211% intensity 1
6/17/07
35% intensity 343% intensity 221% intensity 1
6/10/07
19% intensity 369% intensity 210% intensity 1
6/3/07
33% intensity 326% intensity 239% intensity 1
5/27/07
12% intensity 429% intensity 328% intensity 228% intensity 1
5/20/07
9% intensity 362% intensity 227% intensity 1
5/13/07
82% intensity 217% intensity 1
5/6/07
11% intensity 364% intensity 223% intensity 1
4/29/07
23% intensity 345% intensity 230% intensity 1
4/22/07
59% intensity 327% intensity 213% intensity 1
4/15/07
12% intensity 371% intensity 215% intensity 1
4/8/07
14% intensity 361% intensity 224% intensity 1
4/1/07
27% intensity 332% intensity 240% intensity 1
3/25/07
82% intensity 217% intensity 1
3/18/07
6% intensity 472% intensity 220% intensity 1
3/11/07
25% intensity 346% intensity 227% intensity 1
3/4/07
100% intensity 1
2/25/07
56% intensity 243% intensity 1
2/18/07
35% intensity 314% intensity 249% intensity 1
2/11/07
51% intensity 248% intensity 1
2/4/07
88% intensity 211% intensity 1
1/28/07
66% intensity 233% intensity 1
1/21/07
100% intensity 1
1/14/07
69% intensity 230% intensity 1
1/7/07
36% intensity 263% intensity 1
12/31/06
48% intensity 251% intensity 1
12/24/06
14% intensity 285% intensity 1
12/17/06
55% intensity 244% intensity 1
12/10/06
100% intensity 1
12/3/06
100% intensity 1
11/26/06
37% intensity 262% intensity 1
11/19/06
45% intensity 254% intensity 1
11/12/06
19% intensity 280% intensity 1
11/5/06
34% intensity 265% intensity 1
10/29/06
1% intensity 351% intensity 247% intensity 1
10/22/06
61% intensity 238% intensity 1
10/15/06
64% intensity 235% intensity 1
10/8/06
6% intensity 435% intensity 320% intensity 237% intensity 1
10/1/06
11% intensity 338% intensity 250% intensity 1
9/24/06
20% intensity 379% intensity 1
9/17/06
11% intensity 355% intensity 232% intensity 1
9/10/06
5% intensity 370% intensity 223% intensity 1
9/3/06
3% intensity 433% intensity 35% intensity 257% intensity 1
8/27/06
7% intensity 449% intensity 311% intensity 231% intensity 1
8/20/06
17% intensity 382% intensity 2
8/13/06
20% intensity 345% intensity 233% intensity 1
8/6/06

Week
Ending		Hrs by Activity
012345678910111213141516
10/7/07
100% Running (3x) 01:53:29
9/30/07
41% Other (1x) 00:30:0058% Running (1x) 00:42:11
9/23/07
100% Running (1x) 00:45:49
9/16/07
100% Running (2x) 01:23:59
9/9/07
100% Running (1x) 00:50:08
9/2/07
100% Running (2x) 01:28:57
8/26/07
100% Orienteering (4x) 03:18:01
8/19/07
80% Orienteering (8x) 03:51:1219% Running (2x) 00:57:28
8/12/07
100% Running (5x) 03:39:50
8/5/07
16% Other (1x) 00:20:0083% Running (2x) 01:39:27
7/29/07
63% Orienteering (3x) 03:41:3136% Running (4x) 02:05:49
7/22/07
78% Running (5x) 03:05:0721% Strength (2x) 00:50:00
7/15/07
82% Running (4x) 03:13:1517% Strength (2x) 00:42:00
7/8/07
83% Running (5x) 04:04:3716% Strength (2x) 00:50:00
7/1/07
83% Running (3x) 02:08:1516% Strength (1x) 00:25:00
6/24/07
88% Running (4x) 03:20:3911% Strength (1x) 00:25:00
6/17/07
25% Other (1x) 01:00:0053% Running (3x) 02:07:5921% Strength (2x) 00:50:00
6/10/07
89% Running (5x) 03:33:5210% Strength (1x) 00:25:00
6/3/07
84% Running (3x) 02:12:4115% Strength (1x) 00:25:00
5/27/07
66% Orienteering (5x) 05:15:4433% Running (4x) 02:36:28
5/20/07
66% Other (4x) 03:25:0033% Running (3x) 01:44:34
5/13/07
82% Running (5x) 03:59:0117% Strength (2x) 00:50:00
5/6/07
76% Running (6x) 04:07:1123% Strength (3x) 01:15:00
4/29/07
69% Running (3x) 01:55:4830% Strength (2x) 00:50:00
4/22/07
59% Orienteering (2x) 02:59:3632% Running (3x) 01:38:408% Strength (1x) 00:25:00
4/15/07
28% Other (2x) 01:30:0055% Running (4x) 02:52:5815% Strength (2x) 00:50:00
4/8/07
27% Other (2x) 01:25:0047% Running (4x) 02:27:0924% Strength (3x) 01:15:00
4/1/07
59% Running (3x) 01:49:3140% Strength (3x) 01:15:00
3/25/07
48% Other (2x) 01:10:0034% Running (1x) 00:50:1317% Strength (1x) 00:25:00
3/18/07
79% Running (8x) 04:45:1820% Strength (3x) 01:15:00
3/11/07
72% Running (4x) 02:52:2727% Strength (3x) 01:05:00
3/4/07
100% Other (1x) 02:30:00
2/25/07
57% Other (4x) 02:00:0042% Running (3x) 01:28:20
2/18/07
40% Other (2x) 02:00:0050% Running (3x) 02:27:558% Strength (1x) 00:25:00
2/11/07
51% Running (2x) 01:04:2748% Strength (3x) 01:00:00
2/4/07
88% Running (4x) 03:11:3411% Strength (1x) 00:25:00
1/28/07
83% Running (5x) 03:54:5716% Strength (2x) 00:46:00
1/21/07
100% Strength (1x) 00:25:00
1/14/07
90% Running (4x) 03:33:139% Strength (1x) 00:23:00
1/7/07
30% Other (2x) 01:30:0053% Running (3x) 02:36:2315% Strength (2x) 00:46:00
12/31/06
23% Other (2x) 01:20:0062% Running (4x) 03:36:4713% Strength (2x) 00:48:00
12/24/06
35% Other (2x) 01:30:0057% Running (4x) 02:24:526% Strength (1x) 00:16:00
12/17/06
84% Running (5x) 04:18:5115% Strength (2x) 00:46:00
12/10/06
81% Running (4x) 03:20:5818% Strength (2x) 00:46:00
12/3/06
75% Running (3x) 02:24:0324% Strength (2x) 00:46:00
11/26/06
84% Running (5x) 04:02:4015% Strength (2x) 00:46:00
11/19/06
81% Running (6x) 05:02:1518% Strength (3x) 01:09:00
11/12/06
80% Running (5x) 04:22:0919% Strength (3x) 01:03:00
11/5/06
87% Running (3x) 02:14:2112% Strength (1x) 00:20:00
10/29/06
80% Running (5x) 03:22:3619% Strength (3x) 00:49:46
10/22/06
5% Other (1x) 00:20:0073% Running (5x) 04:23:5720% Strength (4x) 01:15:00
10/15/06
83% Running (4x) 03:19:5516% Strength (2x) 00:40:00
10/8/06
62% Orienteering (3x) 02:45:0529% Running (2x) 01:17:437% Strength (1x) 00:20:00
10/1/06
16% Orienteering (3x) 00:29:4260% Running (3x) 01:46:3122% Strength (2x) 00:40:00
9/24/06
51% Orienteering (3x) 03:23:4415% Other (1x) 01:00:0023% Running (3x) 01:32:0010% Strength (2x) 00:40:00
9/17/06
11% Other (1x) 00:35:0067% Running (5x) 03:18:1720% Strength (3x) 01:00:00
9/10/06
13% Orienteering (2x) 00:33:2086% Running (5x) 03:32:41
9/3/06
31% Orienteering (3x) 03:23:0358% Other (3x) 06:20:009% Running (4x) 01:02:59
8/27/06
54% Orienteering (3x) 03:08:2611% Other (1x) 00:40:0033% Running (6x) 01:54:28
8/20/06
17% Orienteering (1x) 00:42:2082% Running (5x) 03:19:25
8/13/06
52% Orienteering (6x) 04:27:5023% Other (1x) 02:00:0024% Running (3x) 02:02:50
8/6/06

Orienteering
Other
Running
Strength

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