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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: Koen

Week
Ending		Hrs by Intensity
012345678910111213141516
10/12/08
10/5/08
14% intensity 534% intensity 349% intensity 22% intensity 1
9/28/08
17% intensity 510% intensity 340% intensity 230% intensity 1
9/21/08
10% intensity 415% intensity 328% intensity 245% intensity 1
9/14/08
5% intensity 515% intensity 326% intensity 252% intensity 1
9/7/08
5% intensity 516% intensity 311% intensity 266% intensity 1
8/31/08
33% intensity 337% intensity 228% intensity 1
8/24/08
100% intensity 1+
8/17/08
100% intensity 1+
8/10/08
100% intensity 1+
8/3/08
7% intensity 392% intensity 1+
7/27/08
10% intensity 525% intensity 432% intensity 312% intensity 218% intensity 1
7/20/08
15% intensity 448% intensity 236% intensity 1
7/13/08
16% intensity 354% intensity 228% intensity 1
7/6/08
25% intensity 532% intensity 421% intensity 220% intensity 1
6/29/08
31% intensity 321% intensity 247% intensity 1
6/22/08
16% intensity 516% intensity 430% intensity 236% intensity 1
6/15/08
16% intensity 56% intensity 331% intensity 245% intensity 1
6/8/08
25% intensity 57% intensity 366% intensity 1
6/1/08
12% intensity 48% intensity 357% intensity 221% intensity 1
5/25/08
25% intensity 435% intensity 339% intensity 2
5/18/08
18% intensity 518% intensity 453% intensity 29% intensity 1
5/11/08
46% intensity 526% intensity 327% intensity 2
5/4/08
6% intensity 528% intensity 445% intensity 38% intensity 211% intensity 1
4/27/08
3% intensity 57% intensity 469% intensity 314% intensity 23% intensity 1
4/20/08
93% intensity 46% intensity 3
4/13/08
16% intensity 517% intensity 444% intensity 35% intensity 215% intensity 1
4/6/08
22% intensity 431% intensity 339% intensity 27% intensity 1
3/30/08
11% intensity 43% intensity 385% intensity 2
3/23/08
8% intensity 531% intensity 441% intensity 319% intensity 2
3/16/08
31% intensity 535% intensity 313% intensity 218% intensity 1
3/9/08
8% intensity 471% intensity 315% intensity 24% intensity 1
3/2/08
44% intensity 431% intensity 324% intensity 1
2/24/08
27% intensity 426% intensity 246% intensity 1
2/17/08
18% intensity 512% intensity 417% intensity 320% intensity 231% intensity 1
2/10/08
1% intensity 58% intensity 438% intensity 2
2/3/08
11% intensity 58% intensity 439% intensity 36% intensity 233% intensity 1
1/27/08
37% intensity 439% intensity 223% intensity 1
1/20/08
10% intensity 524% intensity 419% intensity 328% intensity 216% intensity 1
1/13/08
40% intensity 423% intensity 327% intensity 28% intensity 1
1/6/08
66% intensity 333% intensity 2
12/30/07
8% intensity 527% intensity 364% intensity 2
12/23/07
86% intensity 313% intensity 2
12/16/07
45% intensity 554% intensity 3
12/9/07
27% intensity 572% intensity 4
12/2/07
100% intensity 3
11/25/07
18% intensity 467% intensity 313% intensity 2
11/18/07
57% intensity 342% intensity 2
11/11/07
38% intensity 461% intensity 3
11/4/07
25% intensity 442% intensity 311% intensity 219% intensity 1
10/28/07
22% intensity 510% intensity 440% intensity 315% intensity 211% intensity 1
10/21/07
14% intensity 485% intensity 1
10/14/07
52% intensity 347% intensity 1
10/7/07
12% intensity 487% intensity 3
9/30/07
34% intensity 465% intensity 2
9/23/07
100% intensity 5
9/16/07
65% intensity 524% intensity 39% intensity 2
9/9/07
49% intensity 450% intensity 3
9/2/07
12% intensity 516% intensity 365% intensity 25% intensity 1
8/26/07
11% intensity 540% intensity 347% intensity 2
8/19/07
1% intensity 525% intensity 422% intensity 350% intensity 2
8/12/07
2% intensity 592% intensity 35% intensity 2
6/3/07
13% intensity 513% intensity 456% intensity 316% intensity 2
5/27/07
5% intensity 488% intensity 36% intensity 2
5/20/07
37% intensity 562% intensity 4
2/25/07
100% intensity 3
2/18/07
36% intensity 463% intensity 2
2/11/07
89% intensity 410% intensity 1
2/4/07
67% intensity 415% intensity 34% intensity 212% intensity 1
1/28/07
33% intensity 547% intensity 219% intensity 1
1/21/07
4% intensity 546% intensity 337% intensity 210% intensity 1
1/14/07
56% intensity 341% intensity 21% intensity 1
1/7/07
34% intensity 456% intensity 28% intensity 1
12/31/06
100% intensity 3
12/24/06
56% intensity 243% intensity 1
11/19/06
100% intensity 3
11/12/06
76% intensity 315% intensity 27% intensity 1
11/5/06
38% intensity 561% intensity 3
10/29/06
44% intensity 455% intensity 2

Week
Ending		Hrs by Activity
012345678910111213141516
10/12/08
100% Orienteering (1x) 01:25:00
10/5/08
10% Climbing (1x) 00:40:0037% Cycling (3x) 02:27:1128% Orienteering (2x) 01:52:555% Running (2x) 00:20:3017% Strength (4x) 01:10:00
9/28/08
14% Climbing (1x) 01:00:0017% Orienteering (2x) 01:14:4857% Running (9x) 04:00:549% Strength (2x) 00:40:00
9/21/08
10% Orienteering (1x) 00:53:5869% Running (10x) 05:57:5820% Strength (5x) 01:45:00
9/14/08
20% Cycling (2x) 01:42:363% Orienteering (1x) 00:16:3554% Running (10x) 04:37:2122% Strength (7x) 01:52:00
9/7/08
14% Cycling (1x) 00:46:4027% Orienteering (3x) 01:28:1143% Running (5x) 02:21:3815% Strength (4x) 00:50:00
8/31/08
43% Cycling (3x) 02:22:4256% Running (3x) 03:08:19
8/24/08
100% Hiking (6x) 28:19:00+
8/17/08
100% Hiking (7x) 35:47:00+
8/10/08
100% Hiking (7x) 42:45:00+
8/3/08
7% Cycling (1x) 01:25:2892% Hiking (4x) 16:53:00+
7/27/08
69% Orienteering (5x) 05:05:3930% Running (5x) 02:17:00
7/20/08
29% Cycling (1x) 01:10:0033% Orienteering (2x) 01:21:4136% Running (4x) 01:29:01
7/13/08
46% Cycling (3x) 02:07:5153% Running (3x) 02:25:22
7/6/08
78% Orienteering (4x) 03:58:2421% Running (4x) 01:06:10
6/29/08
31% Orienteering (1x) 00:33:1668% Running (2x) 01:12:26
6/22/08
35% Cycling (3x) 01:47:5441% Orienteering (7x) 02:07:3322% Running (4x) 01:08:48
6/15/08
23% Cycling (1x) 00:58:0617% Orienteering (3x) 00:44:3052% Running (8x) 02:10:426% Strength (1x) 00:15:00
6/8/08
21% Cycling (1x) 00:58:5218% Orienteering (1x) 00:51:3653% Running (6x) 02:29:517% Strength (2x) 00:20:00
6/1/08
66% Cycling (3x) 05:46:3122% Running (3x) 01:56:031% Strength (1x) 00:10:008% Trampoline (2x) 00:45:00
5/25/08
56% Cycling (3x) 03:26:5815% Orienteering (3x) 00:56:3328% Running (4x) 01:43:10
5/18/08
26% Cycling (1x) 01:41:3918% Orienteering (1x) 01:08:4252% Running (3x) 03:19:482% Trampoline (1x) 00:10:00
5/11/08
21% Cycling (1x) 01:30:3142% Orienteering (3x) 02:56:3021% Running (4x) 01:29:4814% Trampoline (5x) 01:00:00
5/4/08
11% Hiking (1x) 01:00:0080% Orienteering (9x) 07:07:316% Running (2x) 00:33:471% Trampoline (1x) 00:10:00
4/27/08
34% Orienteering (3x) 01:33:4714% Running (1x) 00:39:5750% Trampoline (6x) 02:15:00
4/20/08
93% Cycling (1x) 02:17:356% Trampoline (1x) 00:10:00
4/13/08
17% Cycling (1x) 00:40:3944% Orienteering (2x) 01:41:1920% Running (3x) 00:48:134% Strength (1x) 00:10:0013% Trampoline (2x) 00:30:00
4/6/08
15% Cycling (2x) 01:04:0610% Orienteering (1x) 00:44:2066% Running (8x) 04:39:055% Strength (2x) 00:22:002% Trampoline (1x) 00:10:00
3/30/08
5% Cycling (1x) 00:32:5585% Hiking (2x) 09:06:536% Orienteering (1x) 00:38:373% Strength (2x) 00:20:00
3/23/08
31% Cycling (1x) 01:36:3365% Orienteering (7x) 03:22:373% Strength (1x) 00:10:00
3/16/08
18% Cycling (1x) 00:40:4449% Orienteering (2x) 01:50:0732% Running (3x) 01:12:46
3/9/08
56% Cycling (2x) 02:21:2630% Orienteering (1x) 01:15:454% Running (1x) 00:12:038% Strength (1x) 00:20:00
3/2/08
31% Cycling (1x) 01:20:0024% Orienteering (1x) 01:02:1443% Running (4x) 01:48:20
2/24/08
100% Running (10x) 05:51:20
2/17/08
18% Orienteering (1x) 01:05:0966% Running (7x) 03:51:0914% Skating (1x) 00:51:54
2/10/08
19% Cycling (4x) 02:15:418% Hiking (1x) 00:58:5650% Orienteering (2x) 05:50:0020% Running (5x) 02:22:48
2/3/08
29% Hiking (2x) 02:24:0847% Orienteering (4x) 03:58:1523% Running (3x) 01:54:31
1/27/08
21% Cycling (1x) 00:47:3078% Running (6x) 02:56:43
1/20/08
19% Orienteering (1x) 00:55:1780% Running (7x) 03:44:09
1/13/08
22% Orienteering (1x) 00:56:1177% Running (5x) 03:16:37
1/6/08
59% Cycling (1x) 08:40:3131% Hiking (1x) 04:30:009% Running (3x) 01:19:22
12/30/07
18% Cycling (1x) 01:36:5058% Hiking (1x) 05:00:008% Orienteering (1x) 00:41:1114% Running (2x) 01:14:52
12/23/07
32% Running (2x) 01:08:0467% Skating (2x) 02:20:00
12/16/07
54% Orienteering (1x) 00:46:0045% Running (1x) 00:38:31
12/9/07
72% Climbing (1x) 03:00:0027% Orienteering (1x) 01:06:56
12/2/07
100% Hiking (1x) 06:08:00
11/25/07
36% Orienteering (1x) 01:24:4963% Running (4x) 02:26:33
11/18/07
4% Cycling (1x) 00:15:0035% Hiking (1x) 02:03:0026% Orienteering (2x) 01:30:0033% Running (1x) 01:57:05
11/11/07
38% Hiking (3x) 01:24:0038% Orienteering (1x) 01:22:3023% Running (1x) 00:50:00
11/4/07
68% Orienteering (2x) 01:49:2231% Running (2x) 00:49:56
10/28/07
21% Cycling (1x) 00:58:5222% Orienteering (1x) 01:03:2756% Running (5x) 02:35:52
10/21/07
100% Orienteering (3x) 06:35:36
10/14/07
47% Orienteering (1x) 01:41:0652% Skating (2x) 01:50:00
10/7/07
87% Hiking (2x) 10:10:0012% Orienteering (1x) 01:26:59
9/30/07
82% Orienteering (2x) 01:41:0717% Running (1x) 00:21:52
9/23/07
100% Orienteering (1x) 00:56:57
9/16/07
90% Orienteering (2x) 02:24:579% Running (1x) 00:14:39
9/9/07
76% Orienteering (2x) 01:49:4223% Running (1x) 00:33:00
9/2/07
65% Hiking (1x) 04:45:0012% Orienteering (1x) 00:55:3421% Running (2x) 01:33:24
8/26/07
72% Orienteering (3x) 02:53:4427% Running (2x) 01:06:31
8/19/07
15% Climbing (1x) 01:20:009% Cycling (1x) 00:51:4457% Orienteering (4x) 05:02:1510% Running (3x) 00:54:067% Skating (1x) 00:39:06
8/12/07
64% Hiking (1x) 07:15:0027% Orienteering (2x) 03:02:007% Running (2x) 00:52:48
6/3/07
43% Orienteering (3x) 00:51:4456% Running (1x) 01:07:21
5/27/07
85% Cycling (2x) 11:54:0011% Running (3x) 01:37:053% Skating (1x) 00:25:54
5/20/07
100% Orienteering (2x) 02:04:16
2/25/07
100% Skating (1x) 01:09:20
2/18/07
36% Climbing (1x) 01:00:0063% Running (1x) 01:43:30
2/11/07
89% Climbing (1x) 06:45:0010% Hiking (1x) 00:50:00
2/4/07
77% Climbing (3x) 05:50:0012% Hiking (1x) 00:55:005% Orienteering (1x) 00:23:244% Running (1x) 00:22:02
1/28/07
21% Hiking (1x) 00:50:4926% Orienteering (2x) 01:04:1751% Running (3x) 02:03:13
1/21/07
24% Climbing (1x) 01:45:0012% Orienteering (1x) 00:54:4450% Running (6x) 03:35:4011% Swimming (1x) 00:50:00
1/14/07
27% Climbing (1x) 01:15:0029% Orienteering (2x) 01:20:0243% Running (4x) 02:00:10
1/7/07
34% Climbing (1x) 02:15:0065% Running (3x) 04:15:22
12/31/06
100% Running (1x) 01:14:45
12/24/06
56% Orienteering (1x) 00:26:5043% Running (1x) 00:20:24
11/19/06
100% Orienteering (1x) 01:21:00
11/12/06
23% Climbing (1x) 01:00:0037% Orienteering (2x) 01:38:00