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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: mace

Week
Ending		Hrs by Intensity
012345678910111213141516
10/11/08
100% intensity 3
10/4/08
100% intensity 3
9/20/08
21% intensity 478% intensity 3
9/13/08
4% intensity 495% intensity 3
9/6/08
13% intensity 486% intensity 3
8/30/08
4% intensity 495% intensity 3
8/23/08
100% intensity 3
8/16/08
29% intensity 470% intensity 3
8/9/08
3% intensity 496% intensity 3
8/2/08
3% intensity 496% intensity 3
7/26/08
100% intensity 3
7/19/08
97% intensity 32% intensity 2
7/12/08
94% intensity 35% intensity 2
7/5/08
4% intensity 495% intensity 3
6/28/08
6% intensity 493% intensity 3
6/21/08
2% intensity 497% intensity 3
6/14/08
3% intensity 465% intensity 330% intensity 2
6/7/08
7% intensity 488% intensity 33% intensity 2
5/31/08
78% intensity 321% intensity 2
5/24/08
61% intensity 438% intensity 3
5/17/08
19% intensity 461% intensity 318% intensity 2
5/10/08
10% intensity 480% intensity 39% intensity 2
5/3/08
7% intensity 464% intensity 327% intensity 2
4/26/08
23% intensity 476% intensity 3
4/19/08
9% intensity 490% intensity 3
4/12/08
19% intensity 480% intensity 3
4/5/08
19% intensity 480% intensity 3
3/29/08
45% intensity 454% intensity 3
3/22/08
20% intensity 473% intensity 35% intensity 2
3/15/08
100% intensity 3
3/8/08
6% intensity 493% intensity 3
3/1/08
100% intensity 3
2/23/08
12% intensity 487% intensity 3
2/16/08
11% intensity 474% intensity 313% intensity 2
2/9/08
100% intensity 3
2/2/08
100% intensity 3
1/26/08
5% intensity 494% intensity 3
1/12/08
100% intensity 3
1/5/08
4% intensity 479% intensity 316% intensity 2
12/29/07
100% intensity 3
12/22/07
24% intensity 475% intensity 3
12/15/07
7% intensity 515% intensity 465% intensity 311% intensity 2
12/8/07
13% intensity 478% intensity 38% intensity 2
12/1/07
100% intensity 3
11/24/07
100% intensity 3
11/17/07
100% intensity 3
11/10/07
8% intensity 491% intensity 3
11/3/07
25% intensity 475% intensity 3
10/27/07
7% intensity 492% intensity 3
10/20/07
5% intensity 494% intensity 3
10/13/07
100% intensity 3
10/6/07
100% intensity 3
9/29/07
9% intensity 490% intensity 3
9/22/07
1% intensity 498% intensity 3+
9/15/07
7% intensity 492% intensity 3
9/8/07
23% intensity 476% intensity 3
9/1/07
4% intensity 495% intensity 3
8/25/07
2% intensity 497% intensity 3
8/18/07
14% intensity 485% intensity 3
8/11/07
13% intensity 445% intensity 340% intensity 2
8/4/07
28% intensity 471% intensity 3
7/28/07
21% intensity 478% intensity 3
7/21/07
100% intensity 3
7/7/07
14% intensity 455% intensity 329% intensity 2
6/30/07
38% intensity 431% intensity 329% intensity 2
6/23/07
17% intensity 471% intensity 311% intensity 2
6/16/07
15% intensity 468% intensity 315% intensity 2
6/9/07
7% intensity 492% intensity 3
6/2/07
8% intensity 491% intensity 3
5/26/07
12% intensity 487% intensity 3
5/19/07
13% intensity 486% intensity 3
5/12/07
15% intensity 484% intensity 3
5/5/07
18% intensity 481% intensity 3
4/21/07
75% intensity 324% intensity 2
4/14/07
100% intensity 3
4/7/07
100% intensity 3
3/31/07
4% intensity 495% intensity 3
3/24/07
17% intensity 482% intensity 3
3/17/07
11% intensity 488% intensity 3
3/10/07
4% intensity 495% intensity 3
3/3/07
33% intensity 447% intensity 319% intensity 2
2/24/07
20% intensity 479% intensity 3
2/17/07
33% intensity 456% intensity 310% intensity 2
2/10/07
9% intensity 473% intensity 317% intensity 2
2/3/07
26% intensity 453% intensity 320% intensity 2
1/27/07
9% intensity 480% intensity 39% intensity 2
1/20/07
30% intensity 458% intensity 310% intensity 1
1/13/07
100% intensity 3
1/6/07
100% intensity 3
12/30/06
16% intensity 527% intensity 455% intensity 3
12/23/06
18% intensity 468% intensity 313% intensity 2

Week
Ending		Hrs by Activity
012345678910111213141516
10/11/08
50% gym (1x) 00:50:0050% mtb (1x) 00:50:00
10/4/08
100% running (4x) 04:34:45
9/20/08
4% Intervals (1x) 00:10:0018% Orienteering (1x) 00:45:0077% running (5x) 03:10:03
9/13/08
34% Adventure Race (1x) 02:30:004% Intervals (2x) 00:21:3016% Orienteering (1x) 01:13:492% pilates (Jade) (1x) 00:10:0034% running (5x) 02:30:356% swimming (1x) 00:30:00
9/6/08
3% Intervals (1x) 00:12:0025% Orienteering (2x) 01:20:0012% pilates (Jade) (2x) 00:40:0046% running (4x) 02:24:0011% swimming (1x) 00:35:00
8/30/08
4% Intervals (1x) 00:15:0039% mtb (1x) 02:00:0013% pilates (Jade) (2x) 00:40:0042% running (3x) 02:08:54
8/23/08
9% Intervals (1x) 00:32:4526% mtb (1x) 01:30:0025% Orienteering (2x) 01:27:265% pilates (Jade) (2x) 00:20:0032% running (4x) 01:50:15
8/16/08
8% Intervals (2x) 00:24:516% pilates (Jade) (2x) 00:20:0084% running (6x) 04:12:00
8/9/08
51% Adventure Race (1x) 04:58:003% Intervals (2x) 00:21:109% Orienteering (1x) 00:53:0031% running (5x) 03:01:295% swimming (1x) 00:30:00
8/2/08
17% gym (1x) 01:00:007% Intervals (2x) 00:26:5121% Orienteering (2x) 01:14:072% pilates (Jade) (1x) 00:10:0042% running (5x) 02:27:008% swimming (1x) 00:30:00
7/26/08
41% Adventure Race (1x) 01:20:007% Orienteering (1x) 00:15:0020% pilates (Jade) (2x) 00:40:0030% running (2x) 01:00:00
7/19/08
18% Orienteering (1x) 01:05:005% pilates (Jade) (2x) 00:20:0063% running (7x) 03:40:0011% swimming (1x) 00:40:00
7/12/08
31% Adventure Race (1x) 02:15:0023% gym (2x) 01:40:008% pilates (Jade) (2x) 00:35:0030% running (3x) 02:09:006% swimming (1x) 00:30:00
7/5/08
4% Intervals (1x) 00:12:0010% Orienteering (1x) 00:27:277% pilates (Jade) (2x) 00:20:0060% running (3x) 02:37:0617% swimming (1x) 00:45:00
6/28/08
6% Intervals (2x) 00:23:2026% mtb (1x) 01:38:005% pilates (Jade) (2x) 00:20:0050% running (4x) 03:05:1110% swimming (1x) 00:40:00
6/21/08
49% Adventure Race (1x) 05:50:005% Intervals (2x) 00:39:552% pilates (Jade) (2x) 00:20:0042% running (4x) 04:58:10
6/14/08
3% Intervals (1x) 00:10:3020% mtb (1x) 01:00:0054% Orienteering (3x) 02:39:3010% pilates (Jade) (1x) 00:30:0011% running (1x) 00:34:00
6/7/08
7% Intervals (1x) 00:20:007% pilates (Jade) (2x) 00:20:0085% running (5x) 03:47:10
5/31/08
19% Orienteering (1x) 00:45:0021% pilates (Jade) (2x) 00:50:0045% running (3x) 01:45:0013% swimming (1x) 00:30:00
5/24/08
38% mtb (1x) 01:00:0061% Orienteering (1x) 01:33:52
5/17/08
2% Intervals (1x) 00:09:0023% Orienteering (3x) 01:15:2512% pilates (Jade) (2x) 00:40:0061% running (4x) 03:22:30
5/10/08
13% Intervals (4x) 00:45:2915% Orienteering (2x) 00:52:0018% pilates (Jade) (2x) 01:00:0039% running (4x) 02:09:4712% swimming (1x) 00:40:00
5/3/08
13% Intervals (2x) 00:58:3142% Orienteering (2x) 03:03:5216% pilates (Jade) (2x) 01:10:0028% running (3x) 02:02:49
4/26/08
17% gym (1x) 00:50:007% Intervals (1x) 00:23:0038% Orienteering (3x) 01:51:2826% running (2x) 01:16:3010% swimming (1x) 00:30:00
4/19/08
56% Adventure Race (1x) 05:00:003% Intervals (1x) 00:18:3517% Orienteering (2x) 01:33:2922% running (3x) 02:00:00
4/12/08
30% gym (2x) 01:50:0030% Intervals (3x) 01:48:0030% running (3x) 01:48:008% swimming (1x) 00:30:00
4/5/08
36% gym (2x) 02:00:0019% Orienteering (1x) 01:02:2934% running (2x) 01:52:129% swimming (1x) 00:30:00
3/29/08
3% Intervals (1x) 00:10:0057% Orienteering (5x) 02:44:3725% running (3x) 01:13:0013% swimming (1x) 00:40:00
3/22/08
7% Intervals (1x) 00:20:0020% Orienteering (2x) 00:52:405% pilates (Jade) (1x) 00:15:0050% running (5x) 02:12:0015% swimming (1x) 00:40:00
3/15/08
70% Adventure Race (1x) 11:00:001% Intervals (1x) 00:11:349% Orienteering (1x) 01:30:002% pilates (Jade) (1x) 00:25:0010% running (3x) 01:35:004% swimming (1x) 00:40:001% XC (1x) 00:17:23
3/8/08
20% gym (1x) 01:00:0038% Orienteering (2x) 01:54:0011% pilates (Jade) (1x) 00:35:0022% running (2x) 01:08:276% XC (1x) 00:20:22
3/1/08
15% gym (1x) 01:00:0017% mtb (1x) 01:10:0030% Orienteering (2x) 02:00:403% pilates (Jade) (1x) 00:15:0023% running (2x) 01:32:126% swimming (1x) 00:25:004% XC (1x) 00:16:34
2/23/08
15% gym (1x) 01:00:005% Intervals (1x) 00:20:0012% Orienteering (1x) 00:48:0051% running (4x) 03:21:057% swimming (1x) 00:30:007% XC (1x) 00:29:56
2/16/08
13% gym (1x) 01:00:0011% Intervals (2x) 00:51:0521% mtb (1x) 01:33:0028% Orienteering (2x) 02:05:0025% running (3x) 01:50:00
2/9/08
100% Orienteering (4x) 03:25:00
2/2/08
67% Adventure Race (1x) 03:00:0013% Intervals (1x) 00:35:009% pilates (Jade) (1x) 00:25:009% running (1x) 00:25:00
1/26/08
21% Intervals (2x) 01:20:0031% mtb (1x) 02:00:0019% Orienteering (2x) 01:15:0017% pilates (Jade) (2x) 01:05:0010% running (1x) 00:40:00
1/12/08
9% Intervals (1x) 00:20:0071% Orienteering (3x) 02:31:0018% running (1x) 00:40:00
1/5/08
4% Intervals (1x) 00:10:0045% Orienteering (2x) 01:50:0033% pilates (Jade) (2x) 01:20:0016% running (1x) 00:40:00
12/29/07
69% running (1x) 01:30:0030% swimming (1x) 00:40:00
12/22/07
7% Intervals (1x) 00:23:0051% Orienteering (3x) 02:28:0012% pilates (Jade) (1x) 00:35:0028% running (2x) 01:23:15
12/15/07
23% Intervals (3x) 01:15:0033% Orienteering (2x) 01:48:0020% pilates (Jade) (2x) 01:05:0022% running (3x) 01:10:00
12/8/07
13% Intervals (2x) 00:54:0012% Orienteering (1x) 00:50:0017% pilates (Jade) (2x) 01:10:0057% running (4x) 03:56:40
12/1/07
21% Intervals (2x) 00:52:0020% Orienteering (1x) 00:48:0029% pilates (Jade) (2x) 01:10:0029% running (3x) 01:10:00
11/24/07
45% Adventure Race (1x) 04:30:005% Intervals (1x) 00:30:007% Orienteering (1x) 00:47:0011% pilates (Jade) (2x) 01:10:0029% running (3x) 02:55:00
11/17/07
13% gym (1x) 01:00:004% Intervals (1x) 00:20:0010% Orienteering (1x) 00:48:0010% pilates (Jade) (2x) 00:45:0060% running (5x) 04:30:00
11/10/07
5% FartLek (1x) 00:20:002% Intervals (1x) 00:09:0025% mtb (1x) 01:30:0016% Orienteering (1x) 00:59:0015% pilates (Jade) (2x) 00:55:0033% running (3x) 01:59:00
11/3/07
25% FartLek (1x) 00:20:0037% pilates (Jade) (1x) 00:30:0037% running (1x) 00:30:00
10/27/07
7% Intervals (1x) 00:20:0036% mtb (1x) 01:40:0056% running (3x) 02:36:00
10/20/07
14% gym (1x) 01:00:007% Intervals (2x) 00:32:0053% mtb (2x) 03:40:0024% running (3x) 01:42:00
10/13/07
11% Intervals (2x) 00:50:0068% mtb (3x) 05:00:009% Orienteering (1x) 00:40:5211% running (2x) 00:50:00
10/6/07
78% Orienteering (4x) 03:56:5821% running (2x) 01:03:00
9/29/07
9% FartLek (1x) 00:20:0042% mtb (1x) 01:30:0048% running (3x) 01:42:00
9/22/07
89% Adventure Race (1x) 16:00:001% Intervals (1x) 00:12:009% running (3x) 01:37:00+
9/15/07
19% Adventure Race (1x) 01:10:007% Intervals (1x) 00:28:0073% running (5x) 04:25:00
9/8/07
11% FartLek (2x) 00:40:0012% gym (1x) 00:45:008% pilates (Jade) (1x) 00:30:0067% running (6x) 04:02:02
9/1/07
42% gym (3x) 03:15:004% Intervals (1x) 00:20:0023% mtb (1x) 01:50:0029% running (3x) 02:13:39
8/25/07
46% gym (2x) 01:20:002% Intervals (1x) 00:05:0024% Orienteering (1x) 00:42:1526% running (2x) 00:45:11
8/18/07
22% gym (1x) 01:15:0014% Intervals (1x) 00:50:0022% running (2x) 01:15:0041% XC (1x) 02:20:00
8/11/07
40% Adventure Race (1x) 04:55:005% FartLek (1x) 00:39:3725% gym (3x) 03:05:007% Intervals (1x) 00:55:006% running (1x) 00:50:0013% XC (1x) 01:36:00
8/4/07
12% FartLek (1x) 00:42:0039% gym (2x) 02:15:0015% Intervals (1x) 00:55:0012% Orienteering (1x) 00:42:3120% running (2x) 01:10:00
7/28/07