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Weekly Training: Norry X-C Loppet

Week
Ending		Hrs by Intensity
012345678910111213141516
2/3/08
89% intensity 410% intensity 2
1/27/08
26% intensity 441% intensity 332% intensity 2
1/20/08
25% intensity 461% intensity 312% intensity 2
1/13/08
3% intensity 548% intensity 444% intensity 34% intensity 1
1/6/08
48% intensity 425% intensity 326% intensity 2
12/30/07
28% intensity 472% intensity 3
12/23/07
100% intensity 4
12/16/07
14% intensity 585% intensity 4
12/9/07
6% intensity 524% intensity 43% intensity 337% intensity 227% intensity 1
12/2/07
40% intensity 359% intensity 1
11/25/07
3% intensity 496% intensity 3
11/18/07
4% intensity 574% intensity 48% intensity 211% intensity 1
11/11/07
41% intensity 58% intensity 439% intensity 39% intensity 2
10/28/07
50% intensity 350% intensity 2
10/21/07
100% intensity 3
3/18/07
100% intensity 2
3/11/07
19% intensity 47% intensity 372% intensity 2
3/4/07
76% intensity 58% intensity 415% intensity 3
2/25/07
30% intensity 469% intensity 3
2/18/07
21% intensity 528% intensity 413% intensity 336% intensity 2
2/11/07
63% intensity 336% intensity 2
2/4/07
52% intensity 516% intensity 431% intensity 3
1/28/07
67% intensity 532% intensity 3
1/21/07
72% intensity 427% intensity 3
1/14/07
100% intensity 3
1/7/07
100% intensity 3
12/24/06
100% intensity 2
12/17/06
8% intensity 544% intensity 447% intensity 3
12/10/06
8% intensity 581% intensity 310% intensity 2
12/3/06
10% intensity 589% intensity 4
11/26/06
37% intensity 439% intensity 323% intensity 2
11/19/06
13% intensity 530% intensity 456% intensity 3
11/12/06
37% intensity 516% intensity 446% intensity 3
11/5/06
19% intensity 519% intensity 451% intensity 39% intensity 2
10/29/06
6% intensity 542% intensity 48% intensity 342% intensity 2
10/22/06
13% intensity 527% intensity 436% intensity 321% intensity 2
10/15/06
26% intensity 513% intensity 460% intensity 3
10/8/06
100% intensity 3

Week
Ending		Hrs by Activity
012345678910111213141516
2/3/08
10% Stairs (1x) 00:30:0026% Weights (1x) 01:15:0063% X-C skiing (1x) 03:00:00
1/27/08
32% Downhill skiing (2x) 04:00:0032% Walking (2x) 04:00:0034% X-C skiing (3x) 04:10:00
1/20/08
19% Downhill skiing (2x) 03:00:006% Walking (1x) 01:00:0074% X-C skiing (6x) 11:30:00
1/13/08
36% Downhill skiing (1x) 06:00:003% Gym Cardio (1x) 00:31:504% Walking (2x) 00:40:009% Weights (2x) 01:30:0047% X-C skiing (3x) 07:46:00
1/6/08
26% Ice Skating/Hockey (1x) 01:45:0025% Weights (2x) 01:40:0048% X-C skiing (1x) 03:10:00
12/30/07
48% Downhill skiing (1x) 02:00:0024% Ice Skating/Hockey (1x) 01:00:0028% X-C skiing (1x) 01:10:00
12/23/07
100% Weights (1x) 00:30:00
12/16/07
100% X-C skiing (2x) 03:30:00
12/9/07
65% Downhill skiing (3x) 07:00:002% Plometrics speed (1x) 00:15:009% Weights (2x) 01:00:0023% X-C skiing (2x) 02:30:00
12/2/07
88% Downhill skiing (3x) 09:00:0011% X-C skiing (1x) 01:10:00
11/25/07
3% cycling (1x) 00:35:0083% Downhill skiing (3x) 14:00:003% Running (1x) 00:35:008% Weights (2x) 01:30:00
11/18/07
3% cycling (1x) 00:17:594% Running (1x) 00:24:3032% Ski Walking (1x) 02:44:4020% Walking (2x) 01:45:0011% Weights (1x) 01:00:0027% X-C skiing (1x) 02:19:00
11/11/07
9% Ice Skating/Hockey (1x) 00:40:007% Running (1x) 00:30:008% Ski Walking (1x) 00:36:339% Walking (1x) 00:40:009% Weights (1x) 00:40:0054% X-C skiing (2x) 03:40:24
10/28/07
33% Roller skiing (1x) 01:00:0050% Walking (1x) 01:30:0016% X-C skiing (1x) 00:30:00
10/21/07
100% Roller skiing (1x) 00:40:00
3/18/07
100% Ski Walking (1x) 01:00:00
3/11/07
24% Ski Walking (1x) 02:30:0075% X-C skiing (3x) 07:47:00
3/4/07
6% Ski Walking (1x) 00:45:0093% X-C skiing (3x) 11:40:04
2/25/07
9% cycling (1x) 00:40:0014% Weights (1x) 01:00:0076% X-C skiing (2x) 05:17:00
2/18/07
5% Gym Cardio (1x) 00:40:0036% Ski Walking (1x) 04:30:008% Weights (1x) 01:00:0050% X-C skiing (2x) 06:17:35
2/11/07
30% Gym Cardio (2x) 01:50:0033% Weights (2x) 02:00:0036% X-C skiing (1x) 02:10:00
2/4/07
5% cycling (1x) 00:30:0025% Weights (2x) 02:10:0068% X-C skiing (3x) 05:51:00
1/28/07
8% Gym Cardio (2x) 01:00:006% Streching and Injuries (3x) 00:45:0017% Weights (2x) 02:00:0067% X-C skiing (2x) 07:48:20
1/21/07
10% cycling (1x) 00:30:0016% Weights (1x) 00:45:0072% X-C skiing (1x) 03:19:26
1/14/07
40% cycling (1x) 00:30:0060% Weights (1x) 00:45:00
1/7/07
25% Gym Cardio (1x) 00:20:0075% Weights (1x) 01:00:00
12/24/06
100% cycling (1x) 01:00:00
12/17/06
8% cycling (1x) 01:00:006% Running (1x) 00:49:5014% Weights (2x) 01:45:0070% X-C skiing (3x) 08:26:50
12/10/06
10% cycling (1x) 01:00:0022% Weights (2x) 02:10:0067% X-C skiing (2x) 06:36:44
12/3/06
20% Squash (1x) 02:00:0017% Weights (2x) 01:45:0061% X-C skiing (3x) 06:04:00
11/26/06
11% Running (1x) 01:00:008% Squash (1x) 00:45:005% Stairs (1x) 00:30:0033% Weights (3x) 02:54:0040% X-C skiing (2x) 03:28:16
11/19/06
14% Running (1x) 01:30:0230% Weights (3x) 03:10:0055% X-C skiing (2x) 05:49:24
11/12/06
53% Squash (3x) 03:15:0033% Weights (2x) 02:00:0013% X-C skiing (1x) 00:48:00
11/5/06
9% Running (1x) 00:57:0817% Squash (2x) 01:45:0029% Weights (3x) 03:00:0044% X-C skiing (3x) 04:34:04
10/29/06
6% Running (1x) 00:44:5834% Ski Walking (1x) 04:04:0327% Squash (3x) 03:15:0023% Weights (3x) 02:50:008% X-C skiing (1x) 01:00:00
10/22/06
12% Roller skiing (1x) 01:07:2813% Running (1x) 01:15:0021% Ski Walking (1x) 02:00:0016% Squash (1x) 01:30:0035% Weights (3x) 03:15:00
10/15/06
20% Roller skiing (1x) 01:30:0040% Squash (3x) 03:00:0040% Weights (3x) 03:00:00
10/8/06
100% Roller skiing (1x) 01:00:00

cycling
Downhill skiing
Gym Cardio
Ice Skating/Hockey
Plometrics speed
Roller skiing
Running
Ski Walking
Squash
Stairs
Streching and Injuries
Walking
Weights
X-C skiing

[in calendar format]



 

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