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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: Grafaz

Week
Ending		Hrs by Intensity
012345678910111213141516
12/7/08
100% intensity 3
11/30/08
34% intensity 465% intensity 3
11/23/08
39% intensity 460% intensity 3
11/16/08
44% intensity 455% intensity 3
11/9/08
100% intensity 3+
11/2/08
100% intensity 3
10/19/08
41% intensity 458% intensity 3
10/12/08
17% intensity 582% intensity 3
10/5/08
100% intensity 3
9/21/08
100% intensity 3
9/14/08
100% intensity 3
9/7/08
7% intensity 521% intensity 471% intensity 3
8/31/08
36% intensity 563% intensity 3
8/24/08
21% intensity 447% intensity 330% intensity 2
8/17/08
39% intensity 520% intensity 439% intensity 3
8/10/08
38% intensity 518% intensity 443% intensity 3
8/3/08
5% intensity 494% intensity 3
7/27/08
12% intensity 587% intensity 3
7/20/08
100% intensity 3
7/13/08
100% intensity 3
7/6/08
11% intensity 588% intensity 3
6/29/08
15% intensity 484% intensity 3
6/22/08
79% intensity 420% intensity 3
6/15/08
29% intensity 470% intensity 3
6/8/08
11% intensity 519% intensity 469% intensity 3
6/1/08
9% intensity 526% intensity 464% intensity 3
5/25/08
10% intensity 444% intensity 345% intensity 2
5/18/08
12% intensity 487% intensity 3
5/11/08
35% intensity 516% intensity 448% intensity 3
5/4/08
100% intensity 3
4/27/08
17% intensity 519% intensity 462% intensity 3
4/20/08
19% intensity 518% intensity 461% intensity 3
4/13/08
6% intensity 532% intensity 460% intensity 3
4/6/08
31% intensity 551% intensity 317% intensity 2
3/30/08
19% intensity 59% intensity 471% intensity 3
3/23/08
100% intensity 3
3/16/08
100% intensity 3
3/9/08
100% intensity 3
2/24/08
100% intensity 3+
2/17/08
100% intensity 3
2/10/08
100% intensity 3
2/3/08
16% intensity 483% intensity 3
1/27/08
12% intensity 487% intensity 3
1/20/08
33% intensity 466% intensity 3
1/13/08
10% intensity 589% intensity 3
1/6/08
14% intensity 585% intensity 3
12/30/07
11% intensity 522% intensity 465% intensity 3
12/23/07
100% intensity 3
12/16/07
100% intensity 3
12/9/07
15% intensity 476% intensity 38% intensity 2
12/2/07
10% intensity 479% intensity 39% intensity 2
11/25/07
14% intensity 485% intensity 3
11/18/07
19% intensity 480% intensity 3
11/4/07
29% intensity 470% intensity 3
10/28/07
16% intensity 483% intensity 3
8/5/07
82% intensity 417% intensity 3
7/29/07
66% intensity 433% intensity 3
7/22/07
100% intensity 3
7/15/07
100% intensity 3
7/8/07
100% intensity 3
7/1/07
15% intensity 533% intensity 442% intensity 37% intensity 2
6/24/07
21% intensity 526% intensity 452% intensity 3
6/17/07
100% intensity 3
6/10/07
45% intensity 454% intensity 3
5/20/07
100% intensity 4
5/13/07
48% intensity 451% intensity 3
5/6/07
5% intensity 494% intensity 3
4/29/07
32% intensity 528% intensity 438% intensity 3
4/22/07
25% intensity 467% intensity 36% intensity 2
4/15/07
32% intensity 562% intensity 34% intensity 2
4/8/07
7% intensity 517% intensity 447% intensity 326% intensity 2
4/1/07
21% intensity 543% intensity 334% intensity 2
3/25/07
10% intensity 555% intensity 334% intensity 2
3/18/07
15% intensity 469% intensity 315% intensity 2
3/4/07
57% intensity 342% intensity 2
2/25/07
55% intensity 520% intensity 323% intensity 2
2/18/07
34% intensity 514% intensity 420% intensity 314% intensity 215% intensity 1
2/11/07
17% intensity 512% intensity 436% intensity 333% intensity 2
2/4/07
26% intensity 526% intensity 347% intensity 2
1/28/07
9% intensity 463% intensity 320% intensity 26% intensity 1
1/21/07
23% intensity 526% intensity 427% intensity 322% intensity 2
1/14/07
52% intensity 447% intensity 3
1/7/07
24% intensity 448% intensity 326% intensity 2
12/31/06
100% intensity 2

Week
Ending		Hrs by Activity
012345678910111213141516
12/7/08
89% Running (2x) 02:13:0210% Strenth/stretch (1x) 00:15:00
11/30/08
95% Running (4x) 03:44:554% Strenth/stretch (2x) 00:10:00
11/23/08
77% Running (3x) 02:13:5622% Strenth/stretch (3x) 00:40:00
11/16/08
87% Running (2x) 01:08:5112% Strenth/stretch (1x) 00:10:00
11/9/08
6% cycling (1x) 01:34:0089% Multisport (1x) 22:40:16+
11/2/08
69% cycling (3x) 07:28:5711% Krepsinis (1x) 01:15:0014% Running (2x) 01:36:144% Strenth/stretch (3x) 00:30:00
10/19/08
27% cycling (1x) 01:37:3537% Orienteering (3x) 02:11:0231% Running (6x) 01:50:064% Strenth/stretch (1x) 00:15:00
10/12/08
17% Orienteering (1x) 00:32:0058% Running (4x) 01:49:4324% Strenth/stretch (3x) 00:45:00
10/5/08
77% Kayaking (1x) 04:19:2919% Running (1x) 01:04:382% Strenth/stretch (1x) 00:10:00
9/21/08
93% Running (4x) 02:34:016% Strenth/stretch (2x) 00:10:00
9/14/08
76% Running (3x) 01:39:1023% Strenth/stretch (3x) 00:30:00
9/7/08
36% cycling (1x) 02:47:1525% Orienteering (4x) 01:56:1332% Running (7x) 02:25:565% Strenth/stretch (3x) 00:25:00
8/31/08
16% cycling (1x) 01:00:0666% Orienteering (5x) 03:57:5817% Running (4x) 01:01:49
8/24/08
51% cycling (3x) 03:06:3548% Running (4x) 02:55:26
8/17/08
60% Orienteering (4x) 02:17:5035% Running (5x) 01:20:184% Strenth/stretch (1x) 00:10:00
8/10/08
35% cycling (5x) 02:29:2056% MTBO (3x) 04:01:568% Strenth/stretch (5x) 00:35:00
8/3/08
52% cycling (2x) 03:59:1239% Running (4x) 03:00:368% Strenth/stretch (3x) 00:40:00
7/27/08
21% cycling (1x) 02:24:3411% Orienteering (1x) 01:15:1213% Orienteering+Running (1x) 01:30:3947% Running (8x) 05:12:236% Strenth/stretch (3x) 00:40:00
7/20/08
40% cycling (2x) 03:15:0449% Running (5x) 04:01:309% Strenth/stretch (5x) 00:48:00
7/13/08
89% Running (3x) 02:49:3110% Strenth/stretch (2x) 00:20:00
7/6/08
31% cycling (1x) 02:00:0460% Running (5x) 03:53:527% Strenth/stretch (3x) 00:30:00
6/29/08
65% cycling (4x) 06:46:4315% MTBO (1x) 01:33:0916% Running (2x) 01:43:042% Strenth/stretch (2x) 00:18:00
6/22/08
20% cycling (1x) 00:15:0079% Orienteering (1x) 00:58:09
6/15/08
73% Orienteering (6x) 05:46:2224% Running (4x) 01:56:222% Strenth/stretch (1x) 00:10:00
6/8/08
23% cycling (3x) 02:21:0215% Krepsinis (1x) 01:30:0040% Orienteering (3x) 04:03:5015% Running (5x) 01:31:365% Strenth/stretch (4x) 00:30:00
6/1/08
26% Orienteering (1x) 00:57:2564% Running (5x) 02:23:109% Strenth/stretch (3x) 00:20:00
5/25/08
31% cycling (1x) 02:00:0061% Running (5x) 03:55:536% Strenth/stretch (4x) 00:25:00
5/18/08
12% Orienteering (1x) 00:54:4078% Running (5x) 05:48:029% Strenth/stretch (5x) 00:40:00
5/11/08
38% cycling (2x) 02:25:2416% Orienteering (1x) 01:03:3141% Running (3x) 02:37:143% Strenth/stretch (1x) 00:15:00
5/4/08
42% Kayaking (1x) 04:43:2057% Running (3x) 06:23:20
4/27/08
19% Orienteering (1x) 00:49:0964% Running (5x) 02:38:2215% Strenth/stretch (3x) 00:38:50
4/20/08
33% Orienteering (2x) 01:47:5956% Running (5x) 03:01:579% Strenth/stretch (2x) 00:30:00
4/13/08
41% cycling (1x) 04:38:1718% Kayaking (1x) 02:05:0712% Orienteering (2x) 01:21:2724% Running (4x) 02:45:362% Strenth/stretch (2x) 00:15:00
4/6/08
24% cycling (1x) 01:46:3238% Orienteering (3x) 02:43:5033% Running (4x) 02:21:443% Strenth/stretch (1x) 00:15:00
3/30/08
26% Orienteering (3x) 02:31:4030% Running (7x) 02:52:2840% Skiing (2x) 03:50:222% Strenth/stretch (1x) 00:15:00
3/23/08
85% Running (6x) 05:32:0914% Strenth/stretch (5x) 00:55:00
3/16/08
52% cycling (2x) 04:26:4935% Running (3x) 02:59:5011% Strenth/stretch (5x) 01:00:00
3/9/08
81% Running (4x) 02:55:4618% Strenth/stretch (4x) 00:40:00
2/24/08
92% cycling (2x) 21:54:42+
2/17/08
37% cycling (1x) 03:50:3755% Running (4x) 05:39:476% Strenth/stretch (4x) 00:40:00
2/10/08
74% cycling (1x) 04:13:0019% Running (2x) 01:05:135% Strenth/stretch (2x) 00:20:00
2/3/08
30% cycling (2x) 02:19:1616% Orienteering (1x) 01:14:5844% Running (4x) 03:20:047% Strenth/stretch (3x) 00:35:00
1/27/08
95% Running (6x) 08:32:574% Strenth/stretch (3x) 00:25:00
1/20/08
30% Orienteering (1x) 01:26:2460% Running (4x) 02:49:078% Strenth/stretch (2x) 00:25:00
1/13/08
47% Running (7x) 03:51:5750% Skiing (3x) 04:03:022% Strenth/stretch (1x) 00:10:00
1/6/08
12% Orienteering (2x) 00:50:3342% Running (6x) 02:56:5542% Skiing (5x) 02:57:282% Strenth/stretch (1x) 00:10:00
12/30/07
87% Running (9x) 05:36:4812% Strenth/stretch (6x) 00:49:00
12/23/07
74% Running (5x) 04:22:5925% Strenth/stretch (5x) 01:30:00
12/16/07
21% Orienteering (1x) 01:12:3163% Running (4x) 03:31:0214% Strenth/stretch (4x) 00:50:00
12/9/07
33% Inline skating (3x) 03:36:1728% Orienteering (2x) 03:00:2338% Running (6x) 04:05:08
12/2/07
31% Inline skating (2x) 02:33:4410% Orienteering (1x) 00:51:1029% Running (3x) 02:21:4425% Skiing (2x) 02:03:503% Strenth/stretch (1x) 00:15:00
11/25/07
28% Inline skating (2x) 01:56:1714% Orienteering (1x) 01:00:2750% Running (4x) 03:29:026% Strenth/stretch (2x) 00:28:00
11/18/07
59% Running (4x) 03:08:3035% Skiing (3x) 01:52:414% Strenth/stretch (1x) 00:15:00
11/4/07
25% Inline skating (1x) 01:00:1529% Krepsinis (1x) 01:10:0044% Running (2x) 01:44:25
10/28/07
56% cycling (1x) 01:43:0016% Orienteering (1x) 00:30:2526% Running (2x) 00:47:23
8/5/07
35% Orienteering (1x) 00:57:4755% Running (2x) 01:29:559% Strenth/stretch (1x) 00:15:00
7/29/07
74% Orienteering (5x) 04:23:1025% Running (4x) 01:32:22
7/22/07
64% cycling (4x) 02:02:0035% Running (1x) 01:06:53
7/15/07
52% cycling (2x) 04:29:5047% Running (6x) 04:04:23
7/8/07
37% cycling (2x) 01:01:5262% Running (2x) 01:42:43
7/1/07
7% cycling (1x) 00:30:0037% Orienteering (3x) 02:19:3950% Running (6x) 03:12:043% Strenth/stretch (1x) 00:15:00
6/24/07
16% cycling (1x) 00:34:0347% Orienteering (2x) 01:38:3836% Running (5x) 01:16:15
6/17/07
16% cycling (2x) 00:53:0077% Orienteering (3x) 04:08:255% Running (1x) 00:18:15
6/10/07
20% cycling (4x) 01:40:5657% Orienteering (4x) 04:48:5422% Running (5x) 01:53:47
5/20/07
100% Running (1x) 00:56:52
5/13/07
63% Orienteering (4x) 03:17:3936% Running (7x) 01:51:37
5/6/07
39% cycling (1x) 06:45:1525% Kayaking (1x) 04:19:155% Orienteering (1x) 00:51:1914% Orienteering+Running (1x) 02:24:1515% Running (3x) 02:34:22
4/29/07
55% Orienteering (3x) 03:47:1632% Running (4x) 02:13:5611% Strenth/stretch (1x) 00:45:00
4/22/07
8% cycling (2x) 00:55:2325% Orienteering (3x) 02:54:5159% Running (7x) 06:45:126% Strenth/stretch (1x) 00:45:00
4/15/07
32% Orienteering (2x) 01:48:1653% Running (4x) 02:55:1313% Strenth/stretch (1x) 00:45:00
4/8/07
16% cycling (3x) 01:32:3025% Orienteering (2x) 02:25:0738% Running (5x) 03:38:1719% Strenth/stretch (2x) 01:52:00
4/1/07
58% cycling (7x) 04:56:3033% Orienteering (3x) 02:49:517% Running (3x) 00:38:05
3/25/07
51% cycling (8x) 05:41:1317% Orienteering (2x) 01:55:0527% Running (4x) 03:00:303% Strenth/stretch (2x) 00:20:00
3/18/07
50% cycling (3x) 03:05:0015% Orienteering (1x) 00:57:5622% Running (2x) 01:22:1210% Strenth/stretch (4x) 00:40:00
3/4/07
57% Running (1x) 01:18:3942% Skiing (1x) 00:59:15
2/25/07
100% Skiing (7x) 05:27:19
2/18/07
100% Skiing (7x) 07:06:16
2/11/07
13% Running (2x) 01:15:0086% Skiing (8x) 08:18:13
2/4/07
9% Running (1x) 00:33:1190% Skiing (7x) 05:00:52
1/28/07
9% Inline skating (1x) 01:01:006% Running (1x) 00:41:20