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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: RLShadow

Week
Ending		Hrs by Intensity
012345678910111213141516
7/6/08
38% intensity 58% intensity 348% intensity 1
6/29/08
39% intensity 49% intensity 315% intensity 225% intensity 1
6/22/08
7% intensity 568% intensity 315% intensity 28% intensity 1
6/15/08
60% intensity 423% intensity 215% intensity 1
6/8/08
26% intensity 429% intensity 325% intensity 218% intensity 1
6/1/08
26% intensity 56% intensity 48% intensity 37% intensity 241% intensity 1
5/25/08
51% intensity 511% intensity 415% intensity 214% intensity 1
5/18/08
76% intensity 223% intensity 1
5/11/08
5% intensity 345% intensity 248% intensity 1
5/4/08
27% intensity 512% intensity 43% intensity 348% intensity 1
4/27/08
12% intensity 47% intensity 351% intensity 222% intensity 1
4/20/08
10% intensity 53% intensity 38% intensity 253% intensity 1
4/13/08
17% intensity 282% intensity 1
4/6/08
44% intensity 355% intensity 1
3/30/08
18% intensity 345% intensity 231% intensity 1
3/23/08
19% intensity 343% intensity 237% intensity 1
3/16/08
39% intensity 260% intensity 1
3/9/08
9% intensity 368% intensity 221% intensity 1
3/2/08
74% intensity 311% intensity 214% intensity 1
2/24/08
47% intensity 352% intensity 2
2/17/08
19% intensity 380% intensity 2
2/10/08
21% intensity 341% intensity 237% intensity 1
2/3/08
11% intensity 422% intensity 366% intensity 1
1/27/08
6% intensity 410% intensity 283% intensity 1
1/20/08
33% intensity 253% intensity 1
1/13/08
9% intensity 377% intensity 1
1/6/08
14% intensity 48% intensity 321% intensity 255% intensity 1
12/30/07
22% intensity 312% intensity 264% intensity 1
12/23/07
39% intensity 260% intensity 1
12/16/07
100% intensity 1
12/9/07
23% intensity 272% intensity 1
12/2/07
11% intensity 284% intensity 1
11/25/07
11% intensity 555% intensity 36% intensity 226% intensity 1
11/18/07
4% intensity 420% intensity 374% intensity 1
11/11/07
6% intensity 424% intensity 321% intensity 225% intensity 1
11/4/07
6% intensity 323% intensity 270% intensity 1
10/28/07
7% intensity 432% intensity 318% intensity 236% intensity 1
10/21/07
44% intensity 527% intensity 227% intensity 1
10/14/07
17% intensity 413% intensity 313% intensity 255% intensity 1
10/7/07
8% intensity 422% intensity 354% intensity 215% intensity 1
9/30/07
23% intensity 464% intensity 212% intensity 1
9/23/07
14% intensity 432% intensity 322% intensity 216% intensity 1
9/16/07
26% intensity 53% intensity 469% intensity 1
9/9/07
15% intensity 410% intensity 326% intensity 248% intensity 1
9/2/07
7% intensity 437% intensity 254% intensity 1
8/26/07
4% intensity 53% intensity 468% intensity 323% intensity 2
8/19/07
49% intensity 531% intensity 318% intensity 2
8/12/07
46% intensity 442% intensity 311% intensity 1
8/5/07
18% intensity 59% intensity 347% intensity 224% intensity 1
7/29/07
14% intensity 417% intensity 331% intensity 236% intensity 1
7/22/07
17% intensity 420% intensity 341% intensity 220% intensity 1
7/15/07
15% intensity 434% intensity 38% intensity 240% intensity 1
7/8/07
60% intensity 49% intensity 325% intensity 24% intensity 1
7/1/07
29% intensity 513% intensity 333% intensity 222% intensity 1
6/24/07
12% intensity 455% intensity 325% intensity 25% intensity 1
6/17/07
80% intensity 319% intensity 2
6/10/07
24% intensity 453% intensity 2
6/3/07
42% intensity 39% intensity 247% intensity 1
5/27/07
1% intensity 416% intensity 333% intensity 241% intensity 1
5/20/07
8% intensity 420% intensity 321% intensity 1
5/13/07
14% intensity 54% intensity 46% intensity 273% intensity 1
5/6/07
32% intensity 410% intensity 318% intensity 238% intensity 1
4/29/07
29% intensity 431% intensity 338% intensity 2
4/22/07
1% intensity 441% intensity 34% intensity 252% intensity 1
4/15/07
31% intensity 319% intensity 249% intensity 1
4/8/07
17% intensity 482% intensity 3
4/1/07
100% intensity 3
3/25/07
15% intensity 547% intensity 337% intensity 2
3/18/07
100% intensity 3
3/11/07
63% intensity 336% intensity 2
3/4/07
100% intensity 1
2/25/07
100% intensity 2
2/18/07
13% intensity 428% intensity 345% intensity 212% intensity 1
2/11/07
19% intensity 426% intensity 326% intensity 227% intensity 1
2/4/07
20% intensity 348% intensity 231% intensity 1
1/28/07
14% intensity 333% intensity 251% intensity 1
1/21/07
49% intensity 350% intensity 2
1/14/07
63% intensity 436% intensity 3
1/7/07
57% intensity 428% intensity 314% intensity 2
12/31/06
49% intensity 350% intensity 2
12/24/06
47% intensity 352% intensity 2
12/17/06
100% intensity 2
12/10/06
100% intensity 3
12/3/06
32% intensity 422% intensity 344% intensity 2
11/26/06
19% intensity 513% intensity 467% intensity 2
11/19/06
100% intensity 2

Week
Ending		Hrs by Activity
012345678910111213141516
7/6/08
45% Running (3x) 07:46:1226% Strength (2x) 04:30:0027% Walking (2x) 04:42:08
6/29/08
39% Orienteering (1x) 03:04:4450% Running (4x) 03:53:109% Walking (1x) 00:44:00
6/22/08
93% Running (6x) 07:23:396% Walking (1x) 00:30:00
6/15/08
60% Orienteering (1x) 05:52:2539% Running (4x) 03:48:52
6/8/08
7% Biking (1x) 00:27:3092% Running (5x) 05:49:53
6/1/08
26% Orienteering (1x) 01:39:1055% Running (6x) 03:25:2518% Walking (1x) 01:08:00
5/25/08
92% Running (5x) 07:22:597% Walking (1x) 00:35:00
5/18/08
100% Running (4x) 03:40:05
5/11/08
16% Orienteering (1x) 01:19:1972% Running (6x) 05:47:1911% Walking (1x) 00:54:00
5/4/08
85% Running (7x) 08:16:4214% Walking (2x) 01:26:00
4/27/08
12% Orienteering (1x) 01:01:2581% Running (5x) 06:25:495% Walking (2x) 00:27:00
4/20/08
35% Course setting (2x) 03:26:003% Orienteering (1x) 00:18:3551% Running (6x) 04:59:4310% Walking (1x) 01:00:00
4/13/08
74% Running (6x) 07:13:2825% Walking (3x) 02:30:00
4/6/08
65% Course setting (2x) 06:56:0026% Running (2x) 02:45:183% Snowboarding (1x) 00:20:005% Walking (1x) 00:33:12
3/30/08
20% Downhill skiing (2x) 01:20:0068% Running (3x) 04:25:236% Snowboarding (1x) 00:25:003% Walking (1x) 00:14:30
3/23/08
26% Downhill skiing (2x) 01:39:0067% Running (4x) 04:10:586% Snowboarding (1x) 00:24:00
3/16/08
20% Downhill skiing (2x) 01:50:0070% Running (4x) 06:27:219% Walking (1x) 00:52:00
3/9/08
46% Downhill skiing (2x) 02:45:0046% Running (3x) 02:42:126% Snowboarding (1x) 00:24:00
3/2/08
14% Downhill skiing (1x) 00:24:0074% Running (3x) 02:05:3711% Snowboarding (1x) 00:20:00
2/24/08
75% Downhill skiing (3x) 08:30:0021% Running (2x) 02:21:302% Snowboarding (1x) 00:20:00
2/17/08
64% Downhill skiing (1x) 02:30:0028% Running (2x) 01:06:006% Walking (1x) 00:15:00
2/10/08
84% Running (4x) 05:02:0615% Snowboarding (2x) 00:55:00
2/3/08
100% Running (4x) 04:42:30
1/27/08
15% Course setting (1x) 00:45:0020% Downhill skiing (1x) 01:00:0054% Running (3x) 02:43:3410% Snowboarding (1x) 00:30:00
1/20/08
12% Mapping (1x) 00:31:0087% Running (3x) 03:40:13
1/13/08
41% Mapping (1x) 03:45:0045% Running (3x) 04:03:5812% Walking (2x) 01:10:00
1/6/08
14% Downhill skiing (1x) 01:00:0078% Running (4x) 05:36:487% Snowboarding (1x) 00:30:00
12/30/07
60% Running (3x) 02:43:5839% Walking (1x) 01:45:00
12/23/07
68% Running (3x) 02:22:257% Snow Shoveling (1x) 00:15:0010% Snowshoeing (1x) 00:22:0013% XC skiing (1x) 00:27:10
12/16/07
80% Running (2x) 03:33:0011% Snow Shoveling (1x) 00:30:008% Snowshoeing (1x) 00:22:00
12/9/07
95% Running (4x) 05:11:004% Walking (1x) 00:14:00
12/2/07
17% Orienteering (1x) 01:00:0078% Running (4x) 04:28:443% Walking (1x) 00:13:00
11/25/07
100% Running (5x) 04:47:35
11/18/07
100% Running (7x) 06:25:00
11/11/07
77% Running (8x) 06:45:5222% Walking (1x) 02:00:00
11/4/07
100% Running (5x) 04:22:22
10/28/07
95% Running (6x) 04:50:144% Walking (1x) 00:14:00
10/21/07
100% Running (5x) 06:45:21
10/14/07
17% Orienteering (1x) 01:03:5982% Running (7x) 05:11:22
10/7/07
100% Running (6x) 03:38:28
9/30/07
51% Course setting (1x) 02:20:0048% Running (5x) 02:13:55
9/23/07
46% Running (3x) 03:18:3053% Walking (4x) 03:46:30
9/16/07
21% Course setting (2x) 03:05:0025% Mapping (1x) 03:45:0042% Running (5x) 06:06:4310% Walking (2x) 01:35:00
9/9/07
12% Course setting (1x) 01:25:0036% Mapping (1x) 04:10:0015% Orienteering (1x) 01:44:2636% Running (2x) 04:14:00
9/2/07
54% Mapping (3x) 06:50:0045% Running (4x) 05:35:32
8/26/07
22% Orienteering (2x) 01:13:2677% Running (6x) 04:14:47
8/19/07
36% Running (3x) 03:55:4763% Walking (2x) 06:42:55
8/12/07
100% Running (5x) 04:17:01
8/5/07
100% Running (7x) 09:05:34
7/29/07
10% Pilates (1x) 00:50:0089% Running (8x) 06:51:26
7/22/07
20% Mapping (1x) 02:10:0046% Running (5x) 04:49:5632% Walking (3x) 03:22:33
7/15/07
15% Orienteering (2x) 01:08:3543% Running (3x) 03:13:0640% Walking (1x) 03:00:00
7/8/07
10% Course setting (1x) 01:00:0060% Orienteering (1x) 05:57:0028% Running (3x) 02:49:54
7/1/07
35% Course setting (2x) 03:17:0064% Running (5x) 05:59:07
6/24/07
12% Orienteering (2x) 01:21:1818% Running (3x) 01:55:2568% Walking (2x) 07:11:00
6/17/07
19% Course setting (1x) 01:10:0080% Running (5x) 04:53:59
6/10/07
23% Orienteering (1x) 02:10:0055% Running (5x) 05:07:0021% Walking (1x) 02:00:00
6/3/07
20% Mapping (1x) 01:30:0079% Running (4x) 05:49:13
5/27/07
40% Course setting (4x) 05:25:0014% Driveway sealing (1x) 02:00:0044% Running (6x) 05:58:15
5/20/07
31% Course setting (2x) 03:30:0037% Running (4x) 04:07:0031% Walking (1x) 03:30:00
5/13/07
6% Course setting (1x) 00:45:0045% Mapping (1x) 05:00:0033% Orienteering (2x) 03:39:4415% Running (3x) 01:40:45
5/6/07
32% Course setting (2x) 02:35:0067% Running (4x) 05:23:57
4/29/07
16% Orienteering (2x) 00:39:5283% Running (4x) 03:18:00
4/22/07
47% Mapping (2x) 04:00:0052% Running (6x) 04:26:30
4/15/07
49% Mapping (2x) 04:15:0010% Orienteering (1x) 00:56:5039% Running (4x) 03:26:14
4/8/07
100% Running (5x) 04:07:22
4/1/07
76% Running (3x) 02:12:0023% Snowboarding (1x) 00:40:00
3/25/07
100% Running (4x) 01:42:00
3/18/07
34% Downhill skiing (1x) 01:00:0054% Running (3x) 01:35:0011% Snowboarding (1x) 00:20:00
3/11/07
100% Running (3x) 01:41:10
3/4/07
100% Snowshoeing (1x) 00:40:00
2/25/07
100% Running (1x) 00:45:00
2/18/07
16% Downhill skiing (1x) 01:00:0022% Running (2x) 01:22:4016% Snow Shoveling (1x) 01:00:0024% Snowshoeing (4x) 01:31:008% Strength (1x) 00:30:0013% XC skiing (1x) 00:50:00
2/11/07
41% Running (3x) 01:40:2512% Snowshoeing (1x) 00:30:0046% XC skiing (2x) 01:53:15
2/4/07
65% Running (3x) 02:40:34