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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: nlewiswalls

Week
Ending		Hrs by Intensity
012345678910111213141516
8/2/08
74% intensity 525% intensity 3
7/26/08
2% intensity 583% intensity 414% intensity 3
7/19/08
86% intensity 413% intensity 3
7/12/08
22% intensity 563% intensity 414% intensity 3
7/5/08
30% intensity 563% intensity 45% intensity 3
6/28/08
4% intensity 593% intensity 42% intensity 3
6/21/08
78% intensity 421% intensity 3
6/14/08
12% intensity 587% intensity 4
6/7/08
74% intensity 525% intensity 4
5/31/08
100% intensity 4
5/24/08
85% intensity 414% intensity 3
5/17/08
8% intensity 585% intensity 45% intensity 3
5/10/08
68% intensity 431% intensity 3
5/3/08
25% intensity 557% intensity 416% intensity 3
4/26/08
30% intensity 555% intensity 413% intensity 3
4/19/08
23% intensity 555% intensity 421% intensity 3
4/12/08
36% intensity 563% intensity 4
4/5/08
24% intensity 571% intensity 43% intensity 3
3/29/08
4% intensity 538% intensity 457% intensity 3
3/15/08
15% intensity 562% intensity 422% intensity 3
3/8/08
14% intensity 581% intensity 44% intensity 3
3/1/08
21% intensity 568% intensity 410% intensity 3
2/23/08
32% intensity 547% intensity 415% intensity 34% intensity 2
2/16/08
38% intensity 544% intensity 417% intensity 3
2/9/08
34% intensity 552% intensity 412% intensity 3
2/2/08
38% intensity 553% intensity 47% intensity 3
1/26/08
10% intensity 584% intensity 45% intensity 3
1/19/08
7% intensity 580% intensity 411% intensity 30% intensity 2
1/12/08
46% intensity 434% intensity 319% intensity 2
1/5/08
100% intensity 4
12/29/07
26% intensity 523% intensity 449% intensity 3
12/22/07
9% intensity 579% intensity 410% intensity 3
12/15/07
4% intensity 567% intensity 427% intensity 3
12/8/07
13% intensity 586% intensity 4
12/1/07
4% intensity 580% intensity 415% intensity 3
11/24/07
63% intensity 436% intensity 3
11/17/07
47% intensity 552% intensity 4
11/10/07
5% intensity 589% intensity 45% intensity 3
11/3/07
7% intensity 572% intensity 420% intensity 3
10/27/07
5% intensity 574% intensity 419% intensity 3
10/20/07
3% intensity 563% intensity 433% intensity 3
10/13/07
12% intensity 579% intensity 48% intensity 3
10/6/07
8% intensity 560% intensity 431% intensity 3
9/29/07
71% intensity 428% intensity 3
9/22/07
58% intensity 441% intensity 3
9/15/07
12% intensity 574% intensity 410% intensity 32% intensity 2
9/8/07
66% intensity 433% intensity 3
9/1/07
18% intensity 571% intensity 410% intensity 3
8/25/07
9% intensity 552% intensity 438% intensity 3
8/18/07
80% intensity 419% intensity 2
6/16/07
89% intensity 410% intensity 3
6/9/07
100% intensity 4
6/2/07
7% intensity 592% intensity 4
5/26/07
78% intensity 421% intensity 3
5/19/07
5% intensity 577% intensity 417% intensity 3
5/12/07
22% intensity 559% intensity 417% intensity 3
5/5/07
17% intensity 545% intensity 436% intensity 3
4/28/07
81% intensity 418% intensity 3
4/21/07
80% intensity 419% intensity 3
4/14/07
11% intensity 550% intensity 437% intensity 3
4/7/07
60% intensity 439% intensity 3
3/31/07
5% intensity 581% intensity 412% intensity 3
3/24/07
13% intensity 546% intensity 440% intensity 3
3/17/07
24% intensity 575% intensity 4
3/10/07
79% intensity 420% intensity 3
3/3/07
25% intensity 544% intensity 429% intensity 3
2/24/07
60% intensity 439% intensity 3
2/17/07
8% intensity 571% intensity 414% intensity 35% intensity 2
2/10/07
67% intensity 432% intensity 3
2/3/07
62% intensity 437% intensity 3
1/27/07
56% intensity 443% intensity 3
1/20/07
3% intensity 560% intensity 435% intensity 3
1/13/07
63% intensity 436% intensity 3
12/16/06
53% intensity 446% intensity 3
12/9/06
50% intensity 449% intensity 3
12/2/06
43% intensity 456% intensity 3
11/25/06
30% intensity 469% intensity 3
11/18/06
67% intensity 432% intensity 3
11/11/06
6% intensity 571% intensity 421% intensity 3
11/4/06
70% intensity 429% intensity 3
10/28/06
7% intensity 574% intensity 418% intensity 3
10/21/06
39% intensity 543% intensity 416% intensity 3
10/14/06
5% intensity 558% intensity 436% intensity 3
10/7/06
22% intensity 521% intensity 455% intensity 3
6/24/06
100% intensity 4

Week
Ending		Hrs by Activity
012345678910111213141516
8/2/08
74% Competition O-Course (3x) 02:34:1325% Trail/Woods Running (1x) 00:53:15
7/26/08
3% Abs (1x) 00:15:0034% Running (3x) 02:33:4062% Upper Body Strength (5x) 04:39:30
7/19/08
5% Abs (1x) 00:24:006% Biking (1x) 00:30:0410% Running (1x) 00:45:4313% Spin Biking (1x) 01:00:3513% Trail/Woods Running (1x) 01:02:1951% Upper Body Strength (3x) 03:52:00
7/12/08
9% Abs (2x) 00:45:006% Crossfit (1x) 00:32:0025% Running (3x) 02:05:4625% Spin Biking (2x) 02:02:2533% Upper Body Strength (4x) 02:42:00
7/5/08
7% Abs (3x) 00:44:0032% Running (4x) 03:09:443% Spin Biking (1x) 00:20:0026% Trail/Woods Running (1x) 02:32:3130% Upper Body Strength (4x) 02:56:00
6/28/08
6% Abs (1x) 00:20:008% Crossfit (1x) 00:27:3040% Running (3x) 02:05:504% Sprinting (1x) 00:15:0722% Trail/Woods Running (1x) 01:09:4017% Upper Body Strength (1x) 00:55:00
6/21/08
8% Biking (1x) 00:29:5116% Pilates (1x) 01:00:0043% Running (5x) 02:41:0813% Trail/Woods Running (1x) 00:49:1518% Upper Body Strength (2x) 01:06:00
6/14/08
41% Biking (1x) 01:05:1512% Crossfit (1x) 00:19:4628% Lower Body Strength (1x) 00:45:0017% Running (1x) 00:27:20
6/7/08
33% Crossfit (1x) 00:35:0066% Running (2x) 01:10:32
5/31/08
91% Running (3x) 02:39:578% Upper Body Strength (2x) 00:15:00
5/24/08
32% Running (2x) 01:46:4526% Trail/Woods Running (1x) 01:27:0541% Upper Body Strength (3x) 02:15:00
5/17/08
5% Abs (1x) 00:22:008% Crossfit (1x) 00:32:0056% Running (6x) 03:28:2429% Upper Body Strength (5x) 01:49:00
5/10/08
10% Abs (1x) 00:28:0011% Crossfit (1x) 00:30:0030% Running (7x) 01:19:2646% Upper Body Strength (2x) 02:00:00
5/3/08
16% Elliptical Machine (2x) 00:45:0011% Lower Body Strength (1x) 00:30:0072% Upper Body Strength (3x) 03:15:00
4/26/08
4% Abs (1x) 00:20:0011% Competition O-Course (1x) 00:54:2211% Crossfit (2x) 00:55:006% Lower Body Strength (1x) 00:30:007% Practice O-Course (1x) 00:37:5911% Running (3x) 00:53:2916% Trail/Woods Running (2x) 01:17:5032% Upper Body Strength (3x) 02:35:00
4/19/08
16% Competition O-Course (2x) 01:13:498% Crossfit (1x) 00:35:0025% Running (5x) 01:50:0128% Trail/Woods Running (3x) 02:05:3620% Upper Body Strength (2x) 01:30:00
4/12/08
4% Abs (1x) 00:25:0011% Biking (1x) 01:00:1136% Competition O-Course (1x) 03:13:134% Running (1x) 00:23:1310% Trail/Woods Running (1x) 00:57:2031% Upper Body Strength (3x) 02:45:00
4/5/08
5% Abs (1x) 00:19:105% Biking (1x) 00:20:0024% Competition O-Course (3x) 01:27:539% Running (2x) 00:32:5721% Trail/Woods Running (2x) 01:18:4933% Upper Body Strength (2x) 02:00:00
3/29/08
24% Competition O-Course (1x) 01:36:0012% Practice O-Course (1x) 00:47:1410% Running (3x) 00:39:264% Sprinting (1x) 00:17:1917% Trail/Woods Running (2x) 01:07:3231% Upper Body Strength (3x) 02:05:00
3/15/08
15% Abs (2x) 00:34:5067% Running (7x) 02:30:2516% Upper Body Strength (3x) 00:36:00
3/8/08
4% Abs (1x) 00:18:0017% Biking (2x) 01:10:0346% Running (7x) 03:12:1731% Upper Body Strength (6x) 02:09:00
3/1/08
11% Abs (3x) 00:48:007% Biking (1x) 00:30:0014% Competition O-Course (1x) 01:00:273% Practice O-Course (1x) 00:14:1122% Running (4x) 01:35:0540% Upper Body Strength (4x) 02:46:00
2/23/08
6% Abs (1x) 00:20:0025% Competition O-Course (2x) 01:19:356% Practice O-Course (1x) 00:20:0941% Running (7x) 02:09:4919% Upper Body Strength (3x) 01:00:00
2/16/08
2% Abs (1x) 00:12:0018% Biking (3x) 01:32:0431% Ruck March (1x) 02:37:4625% Running (3x) 02:07:4623% Upper Body Strength (3x) 01:57:00
2/9/08
11% Abs (2x) 00:33:3058% Running (8x) 02:44:5729% Upper Body Strength (2x) 01:25:00
2/2/08
15% Abs (5x) 01:20:0026% Ruck March (1x) 02:13:2041% Running (9x) 03:30:0615% Upper Body Strength (3x) 01:17:00
1/26/08
15% Abs (5x) 01:34:1517% Competition O-Course (1x) 01:47:5023% Ruck March (1x) 02:28:0014% Running (3x) 01:28:434% Spin Biking (1x) 00:30:0024% Upper Body Strength (5x) 02:32:00
1/19/08
7% Abs (2x) 00:36:0024% Competition O-Course (1x) 02:02:5035% Running (7x) 02:55:347% Sprinting (1x) 00:35:2026% Upper Body Strength (2x) 02:10:00
1/12/08
9% Abs (1x) 00:25:0070% Running (8x) 03:08:2620% Upper Body Strength (2x) 00:55:00
1/5/08
100% Upper Body Strength (1x) 01:00:00
12/29/07
29% Pilates (1x) 01:00:0070% Running (5x) 02:22:17
12/22/07
10% Abs (1x) 00:25:0051% Spin Biking (2x) 02:02:009% Stairs (1x) 00:23:0027% Upper Body Strength (1x) 01:05:00
12/15/07
2% Abs (1x) 00:15:005% Lower Body Strength (1x) 00:30:0038% Running (7x) 03:32:1610% Spin Biking (1x) 01:00:002% Stairs (1x) 00:16:1539% Upper Body Strength (4x) 03:35:00
12/8/07
4% Abs (1x) 00:15:008% Lower Body Strength (1x) 00:25:0032% Running (4x) 01:36:4914% Spin Biking (1x) 00:43:3439% Upper Body Strength (2x) 02:00:00
12/1/07
40% Running (4x) 02:00:2459% Upper Body Strength (4x) 02:55:00
11/24/07
44% Running (4x) 02:47:4155% Upper Body Strength (4x) 03:25:00
11/17/07
12% Plyometrics (1x) 00:45:0055% Running (6x) 03:25:5832% Upper Body Strength (2x) 02:00:00
11/10/07
2% Abs (1x) 00:12:0020% Competition O-Course (1x) 01:45:1535% Running (6x) 02:58:5741% Upper Body Strength (4x) 03:30:00
11/3/07
27% Competition O-Course (2x) 02:34:163% Lower Body Strength (1x) 00:20:002% Practice O-Course (1x) 00:14:2526% Running (5x) 02:27:2539% Upper Body Strength (5x) 03:40:00
10/27/07
7% Practice O-Course (1x) 00:40:1562% Running (10x) 05:45:3230% Upper Body Strength (3x) 02:50:00
10/20/07
5% Lower Body Strength (1x) 00:20:0021% Practice O-Course (4x) 01:19:4741% Running (6x) 02:32:5432% Upper Body Strength (4x) 02:00:00
10/13/07
64% Running (7x) 02:47:0135% Upper Body Strength (2x) 01:30:00
10/6/07
15% Competition O-Course (1x) 00:57:3544% Running (6x) 02:47:2340% Upper Body Strength (3x) 02:30:00
9/29/07
10% Abs (1x) 00:20:0028% Competition O-Course (1x) 00:56:4860% Upper Body Strength (2x) 02:00:00
9/22/07
2% Abs (1x) 00:15:0021% Competition O-Course (2x) 01:53:3019% Practice O-Course (3x) 01:41:3824% Running (5x) 02:06:1530% Upper Body Strength (4x) 02:40:00
9/15/07
21% Competition O-Course (1x) 01:58:5617% Practice O-Course (2x) 01:36:0628% Running (6x) 02:36:0632% Upper Body Strength (5x) 02:58:00
9/8/07
23% Practice O-Course (2x) 01:10:4056% Running (6x) 02:50:1019% Upper Body Strength (1x) 01:00:00
9/1/07
44% Running (3x) 02:25:4055% Upper Body Strength (3x) 03:00:00
8/25/07
16% Practice O-Course (2x) 01:26:2047% Running (6x) 04:06:5335% Upper Body Strength (4x) 03:05:00
8/18/07
49% Running (2x) 01:26:3050% Upper Body Strength (2x) 01:30:00
6/16/07
57% Running (3x) 02:02:2442% Upper Body Strength (1x) 01:30:00
6/9/07
38% Running (2x) 00:40:2161% Upper Body Strength (1x) 01:05:00
6/2/07
34% Running (5x) 02:00:2165% Upper Body Strength (3x) 03:45:00
5/26/07
78% Running (5x) 03:45:2721% Upper Body Strength (1x) 01:00:00
5/19/07
61% Running (5x) 03:43:4438% Upper Body Strength (5x) 02:20:00
5/12/07
51% Running (3x) 03:11:0811% Sprinting (3x) 00:44:0036% Upper Body Strength (3x) 02:15:00
5/5/07
8% Abs (2x) 00:40:0051% Running (5x) 03:49:562% Sprinting (1x) 00:12:0036% Upper Body Strength (3x) 02:45:00
4/28/07
8% Abs (2x) 00:40:0028% Competition O-Course (1x) 02:08:2844% Running (6x) 03:20:0017% Upper Body Strength (4x) 01:20:00
4/21/07
22% Competition O-Course (1x) 01:25:259% Practice O-Course (1x) 00:35:0125% Running (2x) 01:39:0042% Upper Body Strength (3x) 02:45:00
4/14/07
65% Running (6x) 03:20:5914% Spin Biking (1x) 00:45:0019% Upper Body Strength (3x) 01:00:00
4/7/07
10% Abs (2x) 00:45:0018% Competition O-Course (1x) 01:14:2937% Running (4x) 02:35:2014% Spin Biking (1x) 01:00:21