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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: GOUGER

Week
Ending		Hrs by Intensity
012345678910111213141516
12/6/08
77% intensity 322% intensity 2
11/29/08
53% intensity 346% intensity 2
11/22/08
36% intensity 363% intensity 2
11/15/08
57% intensity 342% intensity 2
11/8/08
30% intensity 369% intensity 2
11/1/08
100% intensity 2
10/25/08
63% intensity 413% intensity 313% intensity 29% intensity 1
10/18/08
100% intensity 1
10/11/08
40% intensity 360% intensity 1
10/4/08
4% intensity 427% intensity 367% intensity 1
9/27/08
16% intensity 422% intensity 332% intensity 229% intensity 1
9/20/08
100% intensity 1
9/13/08
9% intensity 39% intensity 280% intensity 1
9/6/08
7% intensity 492% intensity 1
8/30/08
60% intensity 320% intensity 219% intensity 1
8/23/08
5% intensity 472% intensity 322% intensity 1
8/16/08
6% intensity 424% intensity 340% intensity 228% intensity 1
8/9/08
24% intensity 414% intensity 357% intensity 23% intensity 1
8/2/08
13% intensity 427% intensity 350% intensity 29% intensity 1
7/26/08
12% intensity 466% intensity 221% intensity 1
7/19/08
20% intensity 44% intensity 348% intensity 226% intensity 1
7/12/08
39% intensity 432% intensity 228% intensity 1
7/5/08
19% intensity 425% intensity 354% intensity 1
6/28/08
52% intensity 423% intensity 323% intensity 1
6/21/08
56% intensity 421% intensity 316% intensity 25% intensity 1
6/14/08
63% intensity 311% intensity 225% intensity 1
6/7/08
5% intensity 447% intensity 323% intensity 224% intensity 1
5/31/08
3% intensity 434% intensity 349% intensity 212% intensity 1
5/24/08
4% intensity 439% intensity 346% intensity 29% intensity 1
5/17/08
8% intensity 484% intensity 36% intensity 1
5/10/08
80% intensity 316% intensity 23% intensity 1
5/3/08
43% intensity 356% intensity 1
4/26/08
46% intensity 341% intensity 211% intensity 1
4/19/08
91% intensity 38% intensity 1
4/12/08
62% intensity 237% intensity 1
4/5/08
25% intensity 475% intensity 1
3/29/08
36% intensity 460% intensity 23% intensity 1
3/22/08
24% intensity 412% intensity 351% intensity 212% intensity 1
3/15/08
12% intensity 44% intensity 39% intensity 273% intensity 1
3/8/08
65% intensity 434% intensity 3
3/1/08
11% intensity 477% intensity 211% intensity 1
2/23/08
5% intensity 430% intensity 263% intensity 1
2/16/08
38% intensity 461% intensity 1
2/9/08
46% intensity 313% intensity 240% intensity 1
2/2/08
73% intensity 310% intensity 215% intensity 1
1/26/08
6% intensity 440% intensity 325% intensity 227% intensity 1
1/19/08
20% intensity 327% intensity 251% intensity 1
1/12/08
40% intensity 334% intensity 225% intensity 1
12/29/07
50% intensity 250% intensity 1
12/22/07
52% intensity 333% intensity 213% intensity 1
12/15/07
20% intensity 458% intensity 220% intensity 1
12/8/07
19% intensity 380% intensity 1
12/1/07
100% intensity 1
11/24/07
12% intensity 412% intensity 375% intensity 1
11/17/07
61% intensity 238% intensity 1
11/10/07
100% intensity 1
11/3/07
8% intensity 431% intensity 359% intensity 1
10/27/07
20% intensity 380% intensity 1
10/20/07
61% intensity 338% intensity 1
10/13/07
61% intensity 416% intensity 221% intensity 1
10/6/07
28% intensity 471% intensity 2
9/29/07
10% intensity 414% intensity 341% intensity 233% intensity 1
9/22/07
47% intensity 452% intensity 3
9/15/07
100% intensity 3
9/8/07
39% intensity 422% intensity 332% intensity 25% intensity 1
9/1/07
18% intensity 336% intensity 245% intensity 1
8/25/07
31% intensity 343% intensity 224% intensity 1
8/18/07
22% intensity 377% intensity 1
8/11/07
18% intensity 354% intensity 227% intensity 1
8/4/07
24% intensity 476% intensity 3
7/28/07
8% intensity 426% intensity 332% intensity 232% intensity 1
7/21/07
15% intensity 427% intensity 313% intensity 242% intensity 1
7/14/07
14% intensity 464% intensity 39% intensity 212% intensity 1
7/7/07
9% intensity 423% intensity 319% intensity 247% intensity 1
6/30/07
27% intensity 439% intensity 232% intensity 1
6/23/07
34% intensity 456% intensity 38% intensity 1
6/16/07
39% intensity 435% intensity 324% intensity 2
6/9/07
4% intensity 437% intensity 352% intensity 25% intensity 1
6/2/07
21% intensity 413% intensity 365% intensity 1
5/26/07
12% intensity 423% intensity 363% intensity 1
5/19/07
8% intensity 428% intensity 35% intensity 256% intensity 1
5/12/07
15% intensity 473% intensity 310% intensity 1
5/5/07
18% intensity 438% intensity 343% intensity 1
4/28/07
32% intensity 48% intensity 323% intensity 235% intensity 1
4/21/07
12% intensity 434% intensity 345% intensity 27% intensity 1
4/14/07
100% intensity 3
3/31/07
60% intensity 239% intensity 1
3/24/07
100% intensity 1
3/17/07
100% intensity 1
3/10/07
100% intensity 1
3/3/07
32% intensity 267% intensity 1
2/24/07
10% intensity 290% intensity 1
2/17/07
100% intensity 1
2/10/07
100% intensity 1
2/3/07
11% intensity 411% intensity 276% intensity 1
1/27/07
13% intensity 486% intensity 1
1/20/07
9% intensity 420% intensity 335% intensity 234% intensity 1
1/13/07
17% intensity 417% intensity 364% intensity 1
1/6/07
9% intensity 440% intensity 342% intensity 27% intensity 1
12/30/06
91% intensity 38% intensity 1
12/23/06
30% intensity 320% intensity 249% intensity 1
12/16/06
64% intensity 235% intensity 1
12/9/06
85% intensity 314% intensity 2
12/2/06
18% intensity 454% intensity 327% intensity 2
11/25/06
100% intensity 2
11/18/06
50% intensity 333% intensity 215% intensity 1
11/11/06
77% intensity 322% intensity 2
11/4/06
100% intensity 3
10/28/06
59% intensity 340% intensity 2
10/21/06
16% intensity 471% intensity 312% intensity 2
10/14/06
84% intensity 315% intensity 2
10/7/06
87% intensity 312% intensity 2
9/30/06
39% intensity 46% intensity 354% intensity 2
9/23/06
3% intensity 424% intensity 372% intensity 2
9/16/06
21% intensity 378% intensity 2

Week
Ending		Hrs by Activity
012345678910111213141516
12/6/08
22% Calisthenics/Resistance (1x) 00:30:0033% Cycling (1x) 00:45:0044% Volleyball (1x) 01:00:00
11/29/08
30% Calisthenics/Resistance (2x) 00:30:0046% Cycling (1x) 00:45:0022% Ice Skating (1x) 00:22:00
11/22/08
36% Running (1x) 00:35:0063% Volleyball (1x) 01:00:00
11/15/08
57% Ice Skating (2x) 00:40:0042% Volleyball (1x) 00:30:00
11/8/08
30% Ice Skating (1x) 00:20:0069% Volleyball (1x) 00:45:00
11/1/08
100% Volleyball (1x) 01:00:00
10/25/08
13% Calisthenics/Resistance (1x) 00:30:0013% Cycling (1x) 00:30:009% Ice Skating (1x) 00:20:0063% Orienteering (2x) 02:17:57
10/18/08
100% Orienteering (1x) 01:00:00
10/11/08
40% Ice Skating (1x) 00:20:0060% Volleyball (1x) 00:30:00
10/4/08
62% Orienteering (2x) 02:24:0017% Running (3x) 00:40:0019% Volleyball (1x) 00:45:00
9/27/08
22% Orienteering (1x) 00:34:0077% Running (4x) 02:00:00
9/20/08
28% Orienteering (1x) 00:30:0057% Running (2x) 01:00:0014% Volleyball (1x) 00:15:00
9/13/08
14% Cycling (1x) 00:30:0057% Orienteering (2x) 02:00:0028% Running (3x) 01:00:00
9/6/08
42% Mapping (2x) 01:30:0021% Orienteering (1x) 00:45:0014% Running (2x) 00:30:0021% Volleyball (1x) 00:45:00
8/30/08
36% Cycling (3x) 02:15:0035% Orienteering (1x) 02:10:0027% Running (3x) 01:40:00
8/23/08
22% Hiking (1x) 01:30:0063% Orienteering (5x) 04:18:0614% Running (4x) 01:00:00
8/16/08
23% Cycling (2x) 01:10:0030% Orienteering (2x) 01:31:0045% Running (3x) 02:15:00
8/9/08
24% Cycling (2x) 00:43:0013% Orienteering (1x) 00:23:3062% Running (4x) 01:51:30
8/2/08
46% Cycling (3x) 03:17:008% Orienteering (1x) 00:35:1045% Running (6x) 03:10:00
7/26/08
68% Cycling (6x) 02:56:2713% Orienteering (1x) 00:35:0017% Running (2x) 00:45:00
7/19/08
38% Cycling (2x) 02:45:0013% Orienteering (2x) 00:58:4729% Running (5x) 02:10:0018% Volleyball (2x) 01:20:00
7/12/08
32% Cycling (1x) 01:00:0030% Orienteering (2x) 00:57:2037% Running (3x) 01:10:00
7/5/08
83% Orienteering (5x) 04:35:2016% Running (2x) 00:55:00
6/28/08
23% Orienteering (1x) 00:20:0076% Running (3x) 01:05:00
6/21/08
16% Cycling (1x) 00:30:0083% Running (3x) 02:33:09
6/14/08
4% Cycling (1x) 00:15:0048% Orienteering (2x) 02:31:1125% Running (2x) 01:21:0020% Volleyball (2x) 01:05:00
6/7/08
24% Cycling (1x) 01:00:0036% Orienteering (2x) 01:30:0039% Running (4x) 01:39:31
5/31/08
6% Flexibility (1x) 00:10:0035% Orienteering (2x) 00:57:3058% Running (5x) 01:36:03
5/24/08
3% Flexibility (1x) 00:10:0034% Orienteering (2x) 01:46:0062% Running (8x) 03:14:31
5/17/08
33% Cycling (1x) 00:50:0066% Running (4x) 01:39:50
5/10/08
43% Cycling (2x) 02:00:0047% Orienteering (3x) 02:11:009% Running (2x) 00:25:00
5/3/08
74% Orienteering (2x) 01:12:0010% Running (1x) 00:10:0015% Volleyball (1x) 00:15:00
4/26/08
5% Badminton (1x) 00:15:007% Ice Skating (1x) 00:20:0074% Orienteering (2x) 03:07:2711% Running (1x) 00:30:00
4/19/08
11% Ice Skating (1x) 00:20:0025% Orienteering (1x) 00:45:0020% Running (2x) 00:35:0042% Volleyball (2x) 01:15:00
4/12/08
37% Cycling (1x) 01:15:0040% Running (2x) 01:20:0022% Volleyball (1x) 00:45:00
4/5/08
25% Ice Skating (1x) 00:20:0075% Mapping (1x) 01:00:00
3/29/08
3% Flexibility (1x) 00:10:0036% Ice Skating (4x) 01:40:0018% Running (1x) 00:50:0041% Skiing (2x) 01:55:00
3/22/08
48% Ice Skating (4x) 01:20:0024% Running (1x) 00:40:0027% Volleyball (1x) 00:45:00
3/15/08
9% Badminton (1x) 00:30:0042% Ice Skating (5x) 02:15:0033% Skiing (3x) 01:45:0014% Volleyball (1x) 00:45:00
3/8/08
100% Ice Skating (5x) 01:55:00
3/1/08
16% Badminton (1x) 00:30:0038% Ice Skating (2x) 01:10:0011% Skiing (1x) 00:20:0033% Volleyball (1x) 01:00:00
2/23/08
21% Ice Skating (2x) 00:55:0018% Running (2x) 00:48:0047% Skiing (1x) 02:00:0011% Volleyball (1x) 00:30:00
2/16/08
100% Ice Skating (6x) 02:35:00
2/9/08
20% Calisthenics/Resistance (1x) 00:30:0020% Cycling (1x) 00:30:0040% Ice Skating (2x) 01:00:0020% Running (2x) 00:30:00
2/2/08
10% Badminton (1x) 00:30:007% Calisthenics/Resistance (1x) 00:20:0028% Ice Skating (2x) 01:20:0038% Skiing (1x) 01:50:0015% Volleyball (1x) 00:45:00
1/26/08
8% Calisthenics/Resistance (1x) 00:20:00