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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: Macca

Week
Ending		Hrs by Intensity
012345678910111213141516
12/7/08
100% intensity 4
11/30/08
8% intensity 569% intensity 422% intensity 3
11/23/08
100% intensity 4
11/16/08
55% intensity 442% intensity 32% intensity 2
11/9/08
51% intensity 529% intensity 418% intensity 3
11/2/08
17% intensity 563% intensity 415% intensity 34% intensity 2
10/26/08
35% intensity 464% intensity 3
10/19/08
7% intensity 530% intensity 460% intensity 31% intensity 2
10/12/08
10% intensity 568% intensity 412% intensity 32% intensity 26% intensity 1
10/5/08
51% intensity 448% intensity 3
9/28/08
22% intensity 513% intensity 451% intensity 312% intensity 2
9/21/08
85% intensity 411% intensity 33% intensity 2
9/14/08
26% intensity 529% intensity 433% intensity 310% intensity 2
9/7/08
20% intensity 571% intensity 37% intensity 2
8/31/08
13% intensity 571% intensity 49% intensity 34% intensity 2
8/24/08
30% intensity 559% intensity 310% intensity 2
8/17/08
24% intensity 542% intensity 428% intensity 34% intensity 2
8/10/08
25% intensity 569% intensity 35% intensity 2
8/3/08
21% intensity 529% intensity 445% intensity 33% intensity 2
7/27/08
6% intensity 587% intensity 42% intensity 33% intensity 2
7/20/08
23% intensity 555% intensity 48% intensity 38% intensity 24% intensity 1
7/13/08
8% intensity 549% intensity 341% intensity 2
7/6/08
25% intensity 556% intensity 414% intensity 34% intensity 2
6/29/08
12% intensity 526% intensity 456% intensity 33% intensity 2
6/22/08
19% intensity 529% intensity 433% intensity 317% intensity 2
6/15/08
9% intensity 544% intensity 445% intensity 2
6/8/08
64% intensity 418% intensity 316% intensity 2
6/1/08
16% intensity 563% intensity 320% intensity 2
5/25/08
13% intensity 563% intensity 322% intensity 2
5/18/08
19% intensity 559% intensity 415% intensity 35% intensity 2
5/11/08
17% intensity 544% intensity 337% intensity 2
5/4/08
18% intensity 575% intensity 35% intensity 2
4/27/08
20% intensity 550% intensity 44% intensity 324% intensity 2
4/20/08
17% intensity 532% intensity 441% intensity 39% intensity 2
4/13/08
28% intensity 559% intensity 311% intensity 2
4/6/08
11% intensity 581% intensity 35% intensity 21% intensity 1
3/30/08
9% intensity 525% intensity 457% intensity 35% intensity 22% intensity 1
3/23/08
13% intensity 560% intensity 41% intensity 323% intensity 2
3/16/08
8% intensity 533% intensity 418% intensity 339% intensity 2
3/9/08
12% intensity 511% intensity 468% intensity 37% intensity 2
3/2/08
14% intensity 556% intensity 328% intensity 2
2/24/08
13% intensity 547% intensity 426% intensity 313% intensity 2
2/17/08
16% intensity 441% intensity 342% intensity 2
2/10/08
6% intensity 523% intensity 455% intensity 314% intensity 2
2/3/08
60% intensity 439% intensity 3
1/27/08
3% intensity 533% intensity 429% intensity 328% intensity 24% intensity 1
1/20/08
15% intensity 534% intensity 419% intensity 327% intensity 23% intensity 1
1/13/08
8% intensity 524% intensity 410% intensity 346% intensity 29% intensity 1
1/6/08
81% intensity 318% intensity 1
12/30/07
41% intensity 458% intensity 3
12/23/07
100% intensity 3
12/16/07
27% intensity 446% intensity 325% intensity 2
12/9/07
6% intensity 576% intensity 49% intensity 36% intensity 2
12/2/07
15% intensity 535% intensity 449% intensity 3
11/25/07
24% intensity 454% intensity 321% intensity 2
11/18/07
24% intensity 471% intensity 34% intensity 2
11/11/07
27% intensity 422% intensity 346% intensity 23% intensity 1
11/4/07
3% intensity 529% intensity 439% intensity 328% intensity 2
10/28/07
12% intensity 466% intensity 319% intensity 20% intensity 1
10/21/07
58% intensity 428% intensity 39% intensity 23% intensity 1
10/14/07
28% intensity 428% intensity 343% intensity 2
10/7/07
26% intensity 451% intensity 315% intensity 25% intensity 1
9/30/07
7% intensity 475% intensity 310% intensity 25% intensity 1
9/23/07
6% intensity 57% intensity 472% intensity 313% intensity 2
9/16/07
16% intensity 483% intensity 3
9/9/07
2% intensity 52% intensity 433% intensity 341% intensity 219% intensity 1
9/2/07
5% intensity 57% intensity 414% intensity 321% intensity 251% intensity 1
8/26/07
72% intensity 527% intensity 4
8/19/07
9% intensity 546% intensity 49% intensity 38% intensity 226% intensity 1
8/12/07
20% intensity 463% intensity 312% intensity 22% intensity 1
8/5/07
31% intensity 537% intensity 431% intensity 2
7/29/07
26% intensity 552% intensity 421% intensity 3
7/22/07
100% intensity 4

Week
Ending		Hrs by Activity
012345678910111213141516
12/7/08
100% Street-O (2x) 01:17:22
11/30/08
70% Mountain Biking (3x) 04:02:005% Running (1x) 00:20:2020% Street-O (2x) 01:11:522% Swimming (1x) 00:09:02
11/23/08
100% Street-O (2x) 01:04:08
11/16/08
13% Orienteering (1x) 00:31:0740% Running (1x) 01:32:0031% Street-O (2x) 01:11:2715% Swimming (3x) 00:35:00
11/9/08
14% Orienteering (1x) 00:23:5925% Road Riding (1x) 00:40:3011% Running (1x) 00:18:3019% Street-O (1x) 00:31:0829% Swimming (2x) 00:46:40
11/2/08
8% Orienteering (1x) 00:22:5844% Running (5x) 02:04:1811% Street-O (1x) 00:30:5935% Swimming (3x) 01:40:00
10/26/08
51% Mountain Biking (2x) 03:15:0019% Orienteering (2x) 01:14:2020% Running (1x) 01:16:008% Street-O (1x) 00:31:38
10/19/08
55% Mountain Biking (2x) 03:20:0044% Running (5x) 02:41:32
10/12/08
17% Orienteering (2x) 00:41:3576% Running (4x) 03:07:576% Walking (1x) 00:15:00
10/5/08
20% Orienteering (1x) 00:35:5779% Running (2x) 02:23:00
9/28/08
92% Orienteering (5x) 05:30:057% Running (3x) 00:25:00
9/21/08
74% Orienteering (2x) 03:01:4125% Running (5x) 01:01:46
9/14/08
27% Orienteering (1x) 00:59:2272% Running (8x) 02:35:22
9/7/08
100% Running (4x) 02:00:41
8/31/08
100% Running (7x) 03:37:23
8/24/08
45% Orienteering (1x) 01:09:3554% Running (6x) 01:23:55
8/17/08
38% Orienteering (1x) 01:25:3861% Running (7x) 02:19:00
8/10/08
57% Orienteering (1x) 00:54:5542% Running (3x) 00:39:55
8/3/08
36% Orienteering (1x) 01:36:0263% Running (7x) 02:49:08
7/27/08
41% Orienteering (1x) 01:47:0858% Running (4x) 02:32:40
7/20/08
4% Core Strength (1x) 00:10:0095% Running (7x) 03:44:06
7/13/08
23% Orienteering (1x) 01:08:4976% Running (5x) 03:44:11
7/6/08
100% Running (9x) 03:38:48
6/29/08
52% Mountain Bike Orienteering (1x) 03:41:0047% Running (7x) 03:21:41
6/22/08
12% Orienteering (1x) 00:35:2229% Road Riding (2x) 01:24:3058% Running (7x) 02:47:06
6/15/08
45% Orienteering (1x) 02:03:4754% Running (4x) 02:27:00
6/8/08
100% Running (3x) 00:39:12
6/1/08
41% Orienteering (3x) 02:17:2658% Running (7x) 03:15:20
5/25/08
80% Orienteering (2x) 02:26:2019% Running (3x) 00:35:15
5/18/08
74% Orienteering (4x) 03:57:5125% Running (8x) 01:22:57
5/11/08
32% Orienteering (2x) 01:51:5820% Road Riding (1x) 01:12:0047% Running (7x) 02:44:19
5/4/08
31% Orienteering (1x) 01:37:4568% Running (7x) 03:31:08
4/27/08
31% Orienteering (2x) 01:36:0768% Running (7x) 03:27:17
4/20/08
39% Orienteering (2x) 02:06:2560% Running (7x) 03:11:55
4/13/08
6% Core Strength (1x) 00:15:0093% Running (7x) 03:19:25
4/6/08
8% Core Strength (2x) 00:30:0030% Orienteering (2x) 01:55:0061% Running (8x) 03:48:23
3/30/08
27% Mountain Bike Orienteering (1x) 01:15:0130% Orienteering (1x) 01:22:5642% Running (5x) 01:56:13
3/23/08
66% Orienteering (3x) 03:32:3833% Running (9x) 01:46:02
3/16/08
53% Orienteering (2x) 02:42:0717% Road Riding (2x) 00:52:1529% Running (7x) 01:28:52
3/9/08
66% Orienteering (3x) 04:10:5619% Running (6x) 01:14:5713% Spin/Static Bike (2x) 00:50:00
3/2/08
6% Orienteering (2x) 00:29:4718% Road Riding (1x) 01:22:3074% Running (9x) 05:34:41
2/24/08
10% Mountain Bike Orienteering (1x) 00:30:257% Orienteering (1x) 00:24:0116% Pilates (2x) 00:50:0065% Running (10x) 03:16:25
2/17/08
50% Orienteering (6x) 02:51:3017% Pilates (2x) 01:00:0032% Running (2x) 01:51:30
2/10/08
10% Core Strength (2x) 00:50:0015% Orienteering (3x) 01:11:4037% Road Riding (2x) 02:52:5236% Running (9x) 02:49:47
2/3/08
23% Orienteering (1x) 00:42:0139% Road Riding (1x) 01:11:0037% Running (1x) 01:09:00
1/27/08
4% Core Strength (1x) 00:15:0013% Orienteering (2x) 00:45:1122% Road Riding (1x) 01:15:0058% Running (6x) 03:12:53
1/20/08
17% Core Strength (2x) 00:50:0019% Mountain Biking (1x) 00:56:009% Orienteering (1x) 00:27:3454% Running (7x) 02:39:30
1/13/08
16% Core Strength (3x) 01:10:007% Orienteering (1x) 00:31:2034% Road Riding (2x) 02:26:0042% Running (7x) 03:00:20
1/6/08
18% Core Strength (1x) 00:35:0039% Orienteering (1x) 01:17:0842% Running (1x) 01:22:00
12/30/07
100% Orienteering (4x) 03:32:26
12/23/07
52% Road Riding (1x) 01:41:0047% Running (1x) 01:30:00
12/16/07
25% Mountain Biking (1x) 01:16:0034% Orienteering (3x) 01:43:0124% Road Riding (1x) 01:13:3214% Running (2x) 00:42:43
12/9/07
100% Running (4x) 02:28:47
12/2/07
64% Mountain Biking (2x) 01:25:4035% Orienteering (1x) 00:46:09
11/25/07
46% Orienteering (3x) 01:49:5621% Road Riding (1x) 00:50:0031% Running (1x) 01:15:00
11/18/07
34% Orienteering (3x) 01:40:1537% Road Riding (3x) 01:48:3027% Running (1x) 01:20:00
11/11/07
33% Mountain Biking (1x) 02:02:0027% Orienteering (3x) 01:42:2812% Road Riding (3x) 00:45:0026% Running (2x) 01:39:30
11/4/07
29% Orienteering (3x) 01:31:2021% Road Riding (1x) 01:08:0045% Running (3x) 02:23:123% Time Trial (1x) 00:11:37
10/28/07
25% Orienteering (4x) 02:27:5712% Road Riding (6x) 01:14:3060% Rogaine (1x) 05:53:201% Running (2x) 00:10:00
10/21/07
30% Mountain Biking (1x) 02:00:0027% Orienteering (3x) 01:46:1222% Road Riding (7x) 01:29:0019% Running (1x) 01:15:00
10/14/07
100% Road Riding (11x) 02:55:17
10/7/07
28% Mountain Biking (2x) 01:15:0052% Road Riding (7x) 02:18:3013% Running (2x) 00:35:405% Walking (1x) 00:15:00
9/30/07
7% Mountain Bike Orienteering (1x) 00:22:3034% Mountain Biking (1x) 01:43:0024% Road Riding (3x) 01:13:3021% Running (1x) 01:05:0012% Walking (2x) 00:37:00
9/23/07
25% Mountain Biking (1x) 01:20:0013% Orienteering (1x) 00:42:1760% Road Riding (9x) 03:11:00
9/16/07
19% Mountain Biking (1x) 00:47:0035% Orienteering (1x) 01:26:1444% Road Riding (7x) 01:48:00
9/9/07
41% Orienteering (2x) 02:35:5734% Road Riding (10x) 02:07:304% Running (2x) 00:18:002% Time Trial (1x) 00:11:0316% Walking (1x) 01:01:07
9/2/07
75% Orienteering (3x) 06:35:4610% Road Riding (4x) 00:53:005% Running (2x) 00:30:008% SPORTident Practice (2x) 00:42:00
8/26/07
100% Orienteering (3x) 02:24:44
8/19/07
52% Orienteering (3x) 03:19:1038% Running (5x) 02:25:332% Time Trial (1x) 00:10:496% Training (1x) 00:25:00
8/12/07
42% Orienteering (2x) 02:08:1437% Running (3x) 01:53:2020% Training (1x) 01:02:00
8/5/07
37% Orienteering (1x) 00:59:0262% Training (2x) 01:40:15
7/29/07
22% Orienteering (3x) 01:48:5432% Rogaine (1x) 02:34:1213% Running (2x) 01:05:0012% Time Trial (1x) 01:00:0018% Training (2x) 01:29:13
7/22/07
100% Orienteering (1x) 01:03:20

Core Strength
Mountain Bike Orienteering
Mountain Biking
Orienteering
Pilates
Road Riding
Rogaine
Running
Spin/Static Bike
SPORTident Practice