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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: kofols

Week
Ending		Hrs by Intensity
012345678910111213141516
11/29/08
100% intensity 3
11/22/08
100% intensity 3
11/15/08
100% intensity 3
11/8/08
23% intensity 476% intensity 3
11/1/08
81% intensity 518% intensity 3
10/25/08
100% intensity 3
10/18/08
100% intensity 3
10/11/08
13% intensity 486% intensity 3
10/4/08
77% intensity 422% intensity 3
9/27/08
26% intensity 473% intensity 3
9/20/08
60% intensity 439% intensity 3
9/13/08
3% intensity 496% intensity 3
9/6/08
80% intensity 419% intensity 3
8/30/08
69% intensity 430% intensity 3
8/23/08
100% intensity 3
8/16/08
100% intensity 3
8/9/08
100% intensity 3
8/2/08
55% intensity 444% intensity 3
7/26/08
65% intensity 434% intensity 3
7/19/08
17% intensity 482% intensity 3
7/12/08
23% intensity 476% intensity 3
7/5/08
57% intensity 442% intensity 3
6/28/08
68% intensity 431% intensity 3
6/21/08
43% intensity 556% intensity 3
6/14/08
48% intensity 451% intensity 3
6/7/08
4% intensity 518% intensity 477% intensity 3
5/31/08
18% intensity 581% intensity 3
5/24/08
49% intensity 450% intensity 3
5/17/08
23% intensity 476% intensity 3
5/10/08
47% intensity 452% intensity 3
5/3/08
82% intensity 517% intensity 3
4/26/08
100% intensity 3
4/19/08
69% intensity 430% intensity 3
4/12/08
20% intensity 524% intensity 455% intensity 3
4/5/08
86% intensity 513% intensity 3
3/29/08
100% intensity 4
3/22/08
45% intensity 454% intensity 3
3/15/08
42% intensity 457% intensity 3
3/8/08
29% intensity 470% intensity 3
3/1/08
19% intensity 560% intensity 420% intensity 3
2/23/08
91% intensity 48% intensity 3
2/16/08
18% intensity 536% intensity 445% intensity 3
2/9/08
55% intensity 444% intensity 3
2/2/08
35% intensity 531% intensity 433% intensity 3
1/26/08
27% intensity 553% intensity 418% intensity 3
1/19/08
21% intensity 478% intensity 3
1/12/08
58% intensity 541% intensity 3
1/5/08
75% intensity 425% intensity 3
12/29/07
72% intensity 427% intensity 3
12/22/07
80% intensity 520% intensity 3
12/15/07
78% intensity 421% intensity 3
12/8/07
98% intensity 41% intensity 3
12/1/07
32% intensity 467% intensity 3
11/24/07
92% intensity 47% intensity 3
11/17/07
49% intensity 450% intensity 3
11/10/07
30% intensity 569% intensity 3
11/3/07
19% intensity 522% intensity 457% intensity 3
10/27/07
32% intensity 567% intensity 3
10/20/07
11% intensity 533% intensity 455% intensity 3
10/13/07
26% intensity 573% intensity 3
10/6/07
14% intensity 526% intensity 449% intensity 39% intensity 2
9/29/07
8% intensity 591% intensity 3
9/22/07
49% intensity 450% intensity 3
9/15/07
19% intensity 515% intensity 464% intensity 3
9/8/07
9% intensity 532% intensity 457% intensity 3
9/1/07
38% intensity 457% intensity 33% intensity 2
8/25/07
44% intensity 456% intensity 3
8/11/07
19% intensity 480% intensity 3
8/4/07
44% intensity 455% intensity 3
7/28/07
16% intensity 483% intensity 3
7/21/07
66% intensity 525% intensity 38% intensity 2
7/14/07
25% intensity 534% intensity 435% intensity 34% intensity 2
7/7/07
42% intensity 446% intensity 310% intensity 2
6/30/07
70% intensity 420% intensity 39% intensity 2
6/23/07
60% intensity 439% intensity 3
6/16/07
18% intensity 537% intensity 443% intensity 2
6/9/07
34% intensity 525% intensity 440% intensity 3
6/2/07
2% intensity 540% intensity 456% intensity 3
5/26/07
27% intensity 437% intensity 334% intensity 2
5/19/07
5% intensity 528% intensity 466% intensity 3
5/12/07
74% intensity 415% intensity 310% intensity 2
5/5/07
19% intensity 57% intensity 472% intensity 3
4/28/07
4% intensity 540% intensity 453% intensity 30% intensity 2
4/21/07
18% intensity 481% intensity 3
4/14/07
6% intensity 538% intensity 455% intensity 3
4/7/07
65% intensity 433% intensity 30% intensity 2
3/31/07
5% intensity 514% intensity 480% intensity 3
3/24/07
78% intensity 419% intensity 32% intensity 2
3/17/07
31% intensity 535% intensity 420% intensity 312% intensity 2
3/10/07
100% intensity 3
3/3/07
88% intensity 311% intensity 2
2/24/07
77% intensity 421% intensity 30% intensity 2
2/17/07
36% intensity 451% intensity 311% intensity 2
2/10/07
40% intensity 454% intensity 35% intensity 2
2/3/07
58% intensity 441% intensity 3
1/27/07
50% intensity 449% intensity 3
1/20/07
9% intensity 549% intensity 440% intensity 3
1/13/07
13% intensity 532% intensity 452% intensity 31% intensity 2
1/6/07
59% intensity 440% intensity 3
12/30/06
23% intensity 464% intensity 311% intensity 2
12/23/06
69% intensity 430% intensity 3

Week
Ending		Hrs by Activity
012345678910111213141516
11/29/08
100% Wup-down/Stretching/Athletics ABC (2x) 00:54:00
11/22/08
26% Night running (1x) 00:40:2051% Orienteering (1x) 01:18:3521% Wup-down/Stretching/Athletics ABC (2x) 00:33:00
11/15/08
81% Night running (1x) 00:39:4218% Wup-down/Stretching/Athletics ABC (1x) 00:09:00
11/8/08
23% Mountain running (1x) 00:25:0069% Running (1x) 01:13:006% Wup-down/Stretching/Athletics ABC (1x) 00:07:00
11/1/08
81% Running (1x) 01:26:1518% Wup-down/Stretching/Athletics ABC (1x) 00:20:00
10/25/08
23% Night running (1x) 00:39:0572% Running (1x) 02:00:003% Wup-down/Stretching/Athletics ABC (1x) 00:06:00
10/18/08
28% Night running (1x) 00:41:3023% Running (1x) 00:35:0048% Wup-down/Stretching/Athletics ABC (2x) 01:11:00
10/11/08
74% Orienteering (1x) 05:02:0013% Running (1x) 00:53:0012% Wup-down/Stretching/Athletics ABC (2x) 00:49:00
10/4/08
52% Mountain running (1x) 01:19:0025% Night running (1x) 00:38:0522% Wup-down/Stretching/Athletics ABC (2x) 00:34:00
9/27/08
73% Mountain running (2x) 01:35:3326% Wup-down/Stretching/Athletics ABC (2x) 00:34:00
9/20/08
47% Night running (3x) 01:39:3023% Running (1x) 00:50:0028% Wup-down/Stretching/Athletics ABC (4x) 01:00:30
9/13/08
26% Mountain running (1x) 01:42:009% Running (2x) 00:37:003% Sprints - uphill or track (1x) 00:13:3046% Strength/Weights (2x) 03:00:0014% Wup-down/Stretching/Athletics ABC (3x) 00:54:30
9/6/08
28% Running (2x) 01:29:0052% Strength/Weights (1x) 02:45:0019% Wup-down/Stretching/Athletics ABC (2x) 01:00:00
8/30/08
69% Orienteering (1x) 01:39:356% Running (1x) 00:09:1824% Wup-down/Stretching/Athletics ABC (2x) 00:35:00
8/23/08
59% Orienteering (1x) 02:35:2028% Running (1x) 01:15:0012% Wup-down/Stretching/Athletics ABC (2x) 00:32:00
8/16/08
49% Orienteering (1x) 01:19:4938% Running (1x) 01:02:0012% Wup-down/Stretching/Athletics ABC (1x) 00:20:00
8/9/08
86% Mountain running (1x) 01:20:0013% Wup-down/Stretching/Athletics ABC (1x) 00:13:00
8/2/08
72% Mountain running (2x) 03:05:1116% Running (1x) 00:42:0010% Wup-down/Stretching/Athletics ABC (2x) 00:27:00
7/26/08
41% Orienteering (1x) 01:09:0824% Running (1x) 00:41:3934% Wup-down/Stretching/Athletics ABC (2x) 00:57:21
7/19/08
68% Mountain running (1x) 01:17:0017% Night running (1x) 00:19:5813% Wup-down/Stretching/Athletics ABC (2x) 00:15:00
7/12/08
21% Mountain running (1x) 00:58:0047% Running (3x) 02:09:0030% Wup-down/Stretching/Athletics ABC (4x) 01:23:00
7/5/08
32% Mountain running (1x) 00:46:2924% Running (1x) 00:35:0016% Strength/Weights (1x) 00:23:0026% Wup-down/Stretching/Athletics ABC (2x) 00:38:00
6/28/08
68% Orienteering (2x) 02:58:4411% Strength/Weights (1x) 00:30:0019% Wup-down/Stretching/Athletics ABC (2x) 00:52:00
6/21/08
43% Mountain running (1x) 01:05:2424% Running (1x) 00:37:0031% Wup-down/Stretching/Athletics ABC (2x) 00:48:00
6/14/08
60% Running (4x) 03:21:1318% Strength/Weights (1x) 01:00:0021% Wup-down/Stretching/Athletics ABC (4x) 01:11:00
6/7/08
22% Running (2x) 00:38:1514% Strength/Weights (2x) 00:25:0062% Wup-down/Stretching/Athletics ABC (4x) 01:45:00
5/31/08
18% Mountain running (1x) 00:37:4722% Orienteering (1x) 00:47:0015% Running (1x) 00:31:0043% Wup-down/Stretching/Athletics ABC (3x) 01:30:00
5/24/08
26% Mountain running (1x) 00:36:4823% Orienteering (1x) 00:32:3550% Wup-down/Stretching/Athletics ABC (2x) 01:10:00
5/17/08
47% Running (3x) 01:57:0752% Wup-down/Stretching/Athletics ABC (3x) 02:08:00
5/10/08
39% Mountain running (1x) 00:47:267% Running (1x) 00:08:3152% Wup-down/Stretching/Athletics ABC (2x) 01:03:00
5/3/08
82% Running (1x) 00:55:4517% Wup-down/Stretching/Athletics ABC (1x) 00:12:00
4/26/08
22% Running (1x) 00:13:4719% Sprints - uphill or track (1x) 00:12:0058% Wup-down/Stretching/Athletics ABC (1x) 00:36:00
4/19/08
69% Running (2x) 01:57:4930% Wup-down/Stretching/Athletics ABC (2x) 00:52:00
4/12/08
42% Night running (1x) 00:59:2324% Running (1x) 00:34:1320% Sprints - uphill or track (1x) 00:29:0012% Wup-down/Stretching/Athletics ABC (2x) 00:18:00
4/5/08
86% Running (1x) 00:57:1313% Wup-down/Stretching/Athletics ABC (1x) 00:09:00
3/29/08
100% Orienteering (1x) 03:26:00
3/22/08
45% Running (2x) 01:05:1520% Strength/Weights (1x) 00:30:0034% Wup-down/Stretching/Athletics ABC (2x) 00:49:13
3/15/08
42% Night running (1x) 01:01:4435% Orienteering (1x) 00:51:0022% Wup-down/Stretching/Athletics ABC (2x) 00:32:00
3/8/08
19% Night running (1x) 00:56:0036% Orienteering (2x) 01:46:4432% Running (1x) 01:36:3611% Wup-down/Stretching/Athletics ABC (4x) 00:34:05
3/1/08
27% Night running (1x) 01:01:4019% Running (1x) 00:44:0033% Strength/Weights (1x) 01:15:0020% Wup-down/Stretching/Athletics ABC (2x) 00:46:00
2/23/08
37% Orienteering (1x) 02:37:2814% Running (1x) 00:59:0038% Strength/Weights (2x) 02:42:008% Wup-down/Stretching/Athletics ABC (2x) 00:37:00
2/16/08
36% Orienteering (1x) 01:01:4518% Running (1x) 00:31:3345% Wup-down/Stretching/Athletics ABC (3x) 01:18:00
2/9/08
23% Orienteering (1x) 00:55:0640% Running (1x) 01:36:0032% Strength/Weights (1x) 01:17:004% Wup-down/Stretching/Athletics ABC (2x) 00:11:00
2/2/08
23% Night running (1x) 00:56:3466% Strength/Weights (2x) 02:41:009% Wup-down/Stretching/Athletics ABC (2x) 00:24:00
1/26/08
27% Mountain running (1x) 00:49:4310% Orienteering (1x) 00:18:1843% Strength/Weights (1x) 01:17:0018% Wup-down/Stretching/Athletics ABC (3x) 00:33:00
1/19/08
21% Night running (1x) 01:06:0021% Orienteering (1x) 01:05:4146% Strength/Weights (2x) 02:21:009% Wup-down/Stretching/Athletics ABC (3x) 00:29:00
1/12/08
33% Night running (1x) 00:52:0058% Strength/Weights (1x) 01:30:007% Wup-down/Stretching/Athletics ABC (1x) 00:11:00
1/5/08
9% Orienteering (1x) 00:26:5834% Running (1x) 01:35:0230% Strength/Weights (1x) 01:25:0025% Wup-down/Stretching/Athletics ABC (4x) 01:09:00
12/29/07
13% Orienteering (1x) 00:32:0359% Running (2x) 02:17:0827% Wup-down/Stretching/Athletics ABC (3x) 01:03:00
12/22/07
80% Strength/Weights (1x) 01:20:0020% Wup-down/Stretching/Athletics ABC (1x) 00:20:00
12/15/07
33% Night running (2x) 01:34:0054% Strength/Weights (2x) 02:33:0012% Wup-down/Stretching/Athletics ABC (3x) 00:35:00
12/8/07
41% Night running (1x) 01:03:0056% Strength/Weights (1x) 01:26:001% Wup-down/Stretching/Athletics ABC (1x) 00:03:00
12/1/07
59% Orienteering (1x) 04:26:5510% Running (1x) 00:48:1016% Strength/Weights (1x) 01:15:0013% Wup-down/Stretching/Athletics ABC (3x) 01:02:00
11/24/07
36% Mountain running (1x) 00:51:1556% Strength/Weights (1x) 01:20:007% Wup-down/Stretching/Athletics ABC (1x) 00:10:00
11/17/07
33% Night running (1x) 00:56:0049% Orienteering (1x) 01:22:1917% Wup-down/Stretching/Athletics ABC (2x) 00:29:00
11/10/07
51% Night running (2x) 01:46:0030% Orienteering (1x) 01:02:224% Strength/Weights (1x) 00:10:0013% Wup-down/Stretching/Athletics ABC (2x) 00:28:00
11/3/07
22% Mountain running (1x) 01:36:0053% Running (3x) 03:48:364% Strength/Weights (1x) 00:20:0018% Wup-down/Stretching/Athletics ABC (4x) 01:20:00
10/27/07
32% Mountain running (1x) 00:37:2717% Sprints - uphill or track (1x) 00:20:0050% Wup-down/Stretching/Athletics ABC (2x) 00:59:30
10/20/07
8% Night running (1x) 00:20:0543% Running (2x) 01:44:2611% Sprints - uphill or track (1x) 00:27:3037% Wup-down/Stretching/Athletics ABC (4x) 01:30:30
10/13/07
26% Mountain running (1x) 00:25:5823% Night running (1x) 00:23:00