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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: grail

Week
Ending		Hrs by Intensity
012345678910111213141516
7/27/08
100% intensity 3
7/20/08
100% intensity 3
7/13/08
100% intensity 3
7/6/08
100% intensity 3
6/29/08
100% intensity 3
6/22/08
100% intensity 3
6/15/08
100% intensity 3+
6/8/08
64% intensity 335% intensity 1
6/1/08
100% intensity 3
5/25/08
100% intensity 3
5/18/08
29% intensity 370% intensity 1
5/11/08
80% intensity 319% intensity 2
5/4/08
100% intensity 3
4/27/08
27% intensity 372% intensity 1+
4/20/08
31% intensity 368% intensity 1+
4/13/08
16% intensity 533% intensity 350% intensity 1
4/6/08
100% intensity 3
3/30/08
37% intensity 435% intensity 326% intensity 1
3/23/08
2% intensity 572% intensity 312% intensity 213% intensity 1
3/16/08
11% intensity 465% intensity 310% intensity 212% intensity 1+
3/9/08
2% intensity 512% intensity 481% intensity 32% intensity 1
3/2/08
100% intensity 3
2/24/08
100% intensity 3
2/17/08
100% intensity 3
2/10/08
100% intensity 3
2/3/08
100% intensity 3
1/27/08
100% intensity 3
1/20/08
100% intensity 3
1/13/08
100% intensity 3
1/6/08
100% intensity 3+
12/30/07
50% intensity 349% intensity 1+
12/23/07
9% intensity 490% intensity 3
12/16/07
100% intensity 3
12/9/07
100% intensity 3
12/2/07
21% intensity 547% intensity 331% intensity 1
11/25/07
77% intensity 322% intensity 2
11/18/07
39% intensity 460% intensity 3
11/11/07
86% intensity 313% intensity 1
11/4/07
2% intensity 478% intensity 319% intensity 2
10/28/07
47% intensity 449% intensity 33% intensity 2
10/21/07
3% intensity 532% intensity 451% intensity 313% intensity 2
10/14/07
0% intensity 568% intensity 330% intensity 2
10/7/07
6% intensity 475% intensity 312% intensity 24% intensity 1
9/30/07
21% intensity 453% intensity 322% intensity 2
9/23/07
66% intensity 320% intensity 211% intensity 1
9/16/07
15% intensity 448% intensity 314% intensity 222% intensity 1
9/9/07
11% intensity 43% intensity 336% intensity 249% intensity 1
9/2/07
9% intensity 547% intensity 311% intensity 231% intensity 1
8/26/07
7% intensity 492% intensity 3
8/19/07
100% intensity 3
8/12/07
100% intensity 3
8/5/07
100% intensity 3
7/29/07
30% intensity 369% intensity 1
7/22/07
100% intensity 3
7/15/07
100% intensity 3
7/8/07
6% intensity 393% intensity 1
7/1/07
15% intensity 484% intensity 3
6/24/07
72% intensity 327% intensity 2
6/17/07
100% intensity 3
6/10/07
69% intensity 330% intensity 2
6/3/07
26% intensity 36% intensity 266% intensity 1
5/27/07
14% intensity 37% intensity 277% intensity 1
5/20/07
23% intensity 476% intensity 3
5/13/07
71% intensity 428% intensity 3
5/6/07
51% intensity 348% intensity 2
4/29/07
100% intensity 3
4/22/07
4% intensity 577% intensity 318% intensity 2
4/15/07
22% intensity 477% intensity 3
4/8/07
100% intensity 3
4/1/07
100% intensity 3
3/25/07
100% intensity 3
3/18/07
100% intensity 3
3/11/07
40% intensity 359% intensity 1
3/4/07
100% intensity 3
2/25/07
100% intensity 3
2/18/07
3% intensity 596% intensity 3
2/11/07
3% intensity 562% intensity 334% intensity 1
2/4/07
8% intensity 591% intensity 3
1/28/07
3% intensity 596% intensity 3
1/21/07
5% intensity 594% intensity 3
1/14/07
100% intensity 3
1/7/07
100% intensity 3
12/31/06
87% intensity 312% intensity 2
12/24/06
73% intensity 319% intensity 27% intensity 1
12/17/06
35% intensity 364% intensity 2
12/10/06
36% intensity 326% intensity 237% intensity 1
12/3/06
5% intensity 535% intensity 358% intensity 2
11/26/06
4% intensity 58% intensity 451% intensity 333% intensity 21% intensity 1
11/19/06
10% intensity 542% intensity 49% intensity 337% intensity 2
11/12/06
76% intensity 323% intensity 2
11/5/06
4% intensity 460% intensity 335% intensity 2
10/29/06
31% intensity 453% intensity 315% intensity 2
10/22/06
19% intensity 446% intensity 333% intensity 2
10/15/06
36% intensity 438% intensity 324% intensity 1
10/8/06
11% intensity 443% intensity 345% intensity 2
10/1/06
13% intensity 437% intensity 348% intensity 2
9/24/06
29% intensity 354% intensity 216% intensity 1
9/17/06
25% intensity 330% intensity 243% intensity 1
9/10/06
50% intensity 349% intensity 2
9/3/06
16% intensity 483% intensity 3
8/27/06
56% intensity 48% intensity 334% intensity 2
8/20/06
38% intensity 361% intensity 2

Week
Ending		Hrs by Activity
012345678910111213141516
7/27/08
61% Running (1x) 00:40:0038% Cycling - Road (1x) 00:25:00
7/20/08
44% Running (4x) 03:48:0053% Cycling - Road (9x) 04:35:001% Stretching & Flexibility (1x) 00:10:00
7/13/08
67% Orienteering (3x) 04:45:008% Running (2x) 00:35:0023% Cycling - Road (4x) 01:40:00
7/6/08
16% Running (1x) 00:30:0083% Cycling - Road (6x) 02:30:00
6/29/08
35% Running (2x) 02:05:0064% Cycling - Road (5x) 03:50:40
6/22/08
26% Running (2x) 01:13:0073% Cycling - Road (5x) 03:26:00
6/15/08
82% Orienteering (2x) 15:30:006% Running (2x) 01:12:0010% Cycling - Road (1x) 02:00:00+
6/8/08
35% Orienteering (1x) 03:00:0022% Running (2x) 01:56:0041% Cycling - Road (6x) 03:30:00
6/1/08
11% Running (1x) 00:40:0088% Cycling - Road (7x) 05:11:30
5/25/08
28% Orienteering (1x) 00:45:0641% Running (2x) 01:05:1130% Cycling - Road (2x) 00:48:00
5/18/08
70% Orienteering (1x) 12:00:0029% Cycling - Road (2x) 05:04:00
5/11/08
9% Orienteering (1x) 01:19:0090% Cycling - Road (4x) 12:10:58
5/4/08
100% Cycling - Road (5x) 08:31:10
4/27/08
19% Orienteering (2x) 06:00:0027% Cycling - Road (3x) 08:22:0053% Tramping (3x) 16:30:00+
4/20/08
68% Orienteering (4x) 13:00:0031% Cycling - Road (2x) 06:02:07+
4/13/08
50% Orienteering (2x) 08:00:0049% Cycling - Road (5x) 07:46:37
4/6/08
21% Orienteering (1x) 03:30:000% Running (1x) 00:04:5077% Cycling - Road (7x) 12:39:17
3/30/08
100% Cycling - Road (5x) 07:52:50
3/23/08
8% Orienteering (3x) 01:01:267% Running (3x) 00:55:0083% Cycling - Road (5x) 09:34:52
3/16/08
95% Cycling - Road (7x) 16:59:384% Kayaking (1x) 00:45:00+
3/9/08
100% Cycling - Road (11x) 09:28:41
3/2/08
96% Cycling - Road (6x) 11:20:003% Swimming (1x) 00:25:00
2/24/08
100% Cycling - Road (4x) 04:38:45
2/17/08
34% Running (1x) 01:20:0065% Cycling - Road (1x) 02:35:00
2/10/08
100% Orienteering (1x) 00:42:00
2/3/08
23% Orienteering (3x) 01:36:004% Running (1x) 00:20:0072% Kayaking (1x) 05:00:00
1/27/08
37% Cycling - Road (2x) 05:04:003% Swimming (1x) 00:30:0058% Kayaking (2x) 08:00:00
1/20/08
8% Orienteering (1x) 00:45:0073% Cycling - Road (4x) 06:13:0017% Swimming (2x) 01:30:00
1/13/08
10% Orienteering (1x) 00:29:006% Running (1x) 00:17:005% Aquajog (1x) 00:15:0065% Cycling - Road (3x) 03:03:3912% Swimming (1x) 00:35:00
1/6/08
8% Cycling - Road (1x) 01:40:0091% Tramping (2x) 18:00:00+
12/30/07
2% Cycling - Road (1x) 00:27:003% Swimming (1x) 00:40:0094% Tramping (3x) 19:00:00+
12/23/07
12% Orienteering (2x) 00:59:0515% Running (1x) 01:12:4165% Cycling - Road (3x) 05:07:006% Swimming (1x) 00:30:00
12/16/07
33% Orienteering (1x) 02:57:499% Running (2x) 00:49:369% Aquajog (1x) 00:50:0028% Cycling - Road (1x) 02:34:0015% Swimming (3x) 01:25:003% Stretching & Flexibility (2x) 00:20:00
12/9/07
12% Running (2x) 00:51:009% Aquajog (2x) 00:40:0035% Cycling - Road (2x) 02:31:0028% Swimming (4x) 02:00:004% Strength (2x) 00:20:009% Stretching & Flexibility (6x) 00:40:00
12/2/07
100% Cycling - Road (6x) 03:09:54
11/25/07
10% Orienteering (1x) 01:25:1237% Running (2x) 04:58:0051% Cycling - Road (7x) 06:44:35
11/18/07
39% Orienteering (2x) 02:28:5118% Running (1x) 01:09:4042% Cycling - Road (1x) 02:38:43
11/11/07
5% Orienteering (1x) 00:44:0013% Running (2x) 02:00:0018% Cycling - mtb (3x) 02:45:0031% Cycling - Road (6x) 04:30:0024% Tramping (2x) 03:30:006% Kayaking (1x) 01:00:00
11/4/07
6% Orienteering (1x) 00:52:3048% Running (5x) 06:31:3443% Cycling - Road (9x) 05:53:390% Strength (1x) 00:05:001% Stretching & Flexibility (1x) 00:10:00
10/28/07
56% Orienteering (4x) 04:15:023% Running (1x) 00:15:0040% Cycling - Road (3x) 03:03:00
10/21/07
35% Orienteering (3x) 02:33:4628% Running (3x) 02:05:2331% Cycling - Road (2x) 02:15:004% Stretching & Flexibility (1x) 00:20:00
10/14/07
10% Orienteering (1x) 01:08:0029% Running (4x) 03:16:006% Aquajog (1x) 00:45:0045% Cycling - Road (4x) 05:00:006% Stretching & Flexibility (4x) 00:45:00
10/7/07
27% Orienteering (1x) 03:57:003% Running (1x) 00:29:004% Aquajog (1x) 00:43:0027% Cycling - mtb (1x) 03:56:0016% Cycling - Road (3x) 02:19:0020% Kayaking (1x) 03:00:00
9/30/07
12% Orienteering (1x) 01:15:0021% Running (3x) 02:13:0010% Aquajog (1x) 01:05:0053% Cycling - Road (4x) 05:34:002% Strength (1x) 00:15:00
9/23/07
1% RunningS (1x) 00:10:0041% Running (5x) 04:10:0043% Cycling - Road (4x) 04:24:003% Strength (1x) 00:20:009% Stretching & Flexibility (4x) 01:00:00
9/16/07
37% Orienteering (5x) 04:44:231% Running (1x) 00:10:0056% Cycling - Road (6x) 07:06:483% Stretching & Flexibility (2x) 00:30:00
9/9/07
5% Orienteering (1x) 00:35:0043% Running (5x) 04:42:0015% Cycling - Road (3x) 01:42:0032% Tramping (1x) 03:30:003% Stretching & Flexibility (2x) 00:20:00
9/2/07
45% Orienteering (6x) 05:23:4737% Running (5x) 04:24:0015% Cycling - Road (3x) 01:50:002% Stretching & Flexibility (1x) 00:15:00
8/26/07
7% Orienteering (1x) 00:27:3042% Running (4x) 02:45:0044% Cycling - Road (4x) 02:54:006% Stretching & Flexibility (2x) 00:25:00
8/19/07
33% Running (2x) 01:02:0053% Cycling - Road (1x) 01:40:0013% Stretching & Flexibility (2x) 00:25:00
8/12/07
98% Cycling - Road (7x) 06:45:271% Stretching & Flexibility (1x) 00:07:00
8/5/07
43% Orienteering (3x) 01:50:0023% Running (1x) 01:00:0033% Cycling - Road (2x) 01:25:00
7/29/07
14% Orienteering (1x) 01:10:0015% Running (2x) 01:15:0069% Skiing - Cross Country (2x) 05:30:00
7/22/07
35% Orienteering (2x) 02:19:0064% Running (3x) 04:18:00
7/15/07
27% Orienteering (3x) 01:30:5572% Running (3x) 04:02:00
7/8/07
6% Running (1x) 00:25:0093% Tramping (2x) 06:00:00
7/1/07
36% Orienteering (3x) 02:27:3063% Running (5x) 04:12:30
6/24/07
12% Orienteering (1x) 00:45:0087% Running (7x) 05:19:00
6/17/07
100% Running (3x) 01:33:00
6/10/07
54% Orienteering (1x) 01:34:0030% Running (2x) 00:52:0014% Swimming (1x) 00:25:00
6/3/07
59% Orienteering (1x) 03:20:0033% Running (3x) 01:52:007% Cycling - Road (2x) 00:24:00
5/27/07
77% Orienteering (2x) 04:30:0022% Running (2x) 01:18:00
5/20/07
23% Orienteering (1x) 00:49:5076% Running (3x) 02:40:00
5/13/07
100% Running (2x) 02:18:00
5/6/07
51% Orienteering (1x) 01:02:5248% Running (1x) 01:00:00
4/29/07
100% Cycling - Road (3x) 04:47:00
4/22/07
60% Running (5x) 03:35:4711% Cycling - Road (2x) 00:40:0028% Swimming (2x) 01:40:00
4/15/07
56% Running (4x) 04:15:0035% Cycling - Road (2x) 02:43:007% Swimming (1x) 00:35:00
4/8/07