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Weekly Training: Special K

Week
Ending		Hrs by Intensity
012345678910111213141516
12/7/08
100% intensity 2
11/30/08
44% intensity 315% intensity 240% intensity 1
11/23/08
3% intensity 59% intensity 435% intensity 339% intensity 211% intensity 1
11/16/08
76% intensity 323% intensity 1
11/9/08
19% intensity 551% intensity 328% intensity 1
11/2/08
13% intensity 572% intensity 313% intensity 1
10/26/08
82% intensity 317% intensity 1
10/19/08
11% intensity 570% intensity 318% intensity 1
10/12/08
12% intensity 562% intensity 318% intensity 27% intensity 1
10/5/08
16% intensity 461% intensity 38% intensity 212% intensity 1
9/28/08
12% intensity 522% intensity 439% intensity 325% intensity 1
9/21/08
25% intensity 575% intensity 3
2/10/08
100% intensity 3
2/3/08
70% intensity 329% intensity 2
1/27/08
37% intensity 362% intensity 2
1/20/08
27% intensity 467% intensity 35% intensity 2
1/13/08
74% intensity 325% intensity 2
1/6/08
72% intensity 327% intensity 2
12/30/07
93% intensity 36% intensity 2
12/23/07
30% intensity 369% intensity 2
12/16/07
100% intensity 3
12/9/07
12% intensity 512% intensity 460% intensity 315% intensity 1
12/2/07
18% intensity 481% intensity 3
11/25/07
9% intensity 583% intensity 37% intensity 2
11/18/07
15% intensity 476% intensity 38% intensity 1
11/11/07
13% intensity 527% intensity 427% intensity 330% intensity 1
11/4/07
11% intensity 572% intensity 316% intensity 2
10/28/07
100% intensity 3
9/2/07
62% intensity 36% intensity 232% intensity 1
8/26/07
39% intensity 335% intensity 222% intensity 1
8/19/07
90% intensity 310% intensity 1
8/12/07
72% intensity 327% intensity 1
8/5/07
100% intensity 3
7/29/07
100% intensity 3
7/22/07
100% intensity 3
7/15/07
82% intensity 317% intensity 1
7/8/07
92% intensity 37% intensity 2
7/1/07
42% intensity 357% intensity 1
6/24/07
80% intensity 319% intensity 2
6/17/07
75% intensity 324% intensity 1
6/10/07
48% intensity 333% intensity 217% intensity 1
6/3/07
89% intensity 310% intensity 2
5/27/07
92% intensity 4+
5/20/07
52% intensity 326% intensity 220% intensity 1
5/13/07
24% intensity 458% intensity 310% intensity 26% intensity 1
5/6/07
100% intensity 3
4/29/07
93% intensity 36% intensity 1
4/22/07
100% intensity 3
4/15/07
83% intensity 316% intensity 2
4/8/07
27% intensity 464% intensity 38% intensity 2
4/1/07
75% intensity 324% intensity 2
3/25/07
33% intensity 366% intensity 2
3/18/07
61% intensity 311% intensity 226% intensity 1
3/11/07
100% intensity 3
3/4/07
82% intensity 317% intensity 2
2/25/07
66% intensity 333% intensity 2
2/18/07
76% intensity 315% intensity 28% intensity 1
2/11/07
100% intensity 3
2/4/07
43% intensity 356% intensity 2
1/28/07
25% intensity 374% intensity 1
1/21/07
73% intensity 510% intensity 47% intensity 38% intensity 1
1/14/07
54% intensity 345% intensity 2

Week
Ending		Hrs by Activity
012345678910111213141516
12/7/08
100% misc gym cardio (1x) 00:40:00
11/30/08
25% misc gym cardio (2x) 00:50:0018% Run (1x) 00:35:0055% Walk (3x) 01:48:00
11/23/08
3% Cross race (1x) 00:15:003% misc gym cardio (1x) 00:15:009% Run (1x) 00:41:0010% Stationary bike-gym (1x) 00:45:0032% Trainer (2x) 02:15:0033% Walk (2x) 02:20:007% Warm up (1x) 00:30:00
11/16/08
4% Elliptical Machine (1x) 00:15:0056% Mountain Bike (2x) 03:00:009% Skillz (1x) 00:30:0020% Spin class (1x) 01:05:009% Walk (1x) 00:30:00
11/9/08
19% Cross race (1x) 00:50:0017% misc gym cardio (1x) 00:45:0023% Spin class (1x) 01:00:0028% Walk (2x) 01:15:0011% Warm up (1x) 00:30:00
11/2/08
13% Cross race (1x) 00:40:0011% Elliptical Machine (1x) 00:35:0030% Mountain Bike (1x) 01:30:0020% Stationary bike-gym (1x) 01:00:0013% Walk (1x) 00:40:0010% Warm up (1x) 00:30:00
10/26/08
11% Run (1x) 00:30:0040% Skillz (1x) 01:45:0030% Stationary bike-gym (1x) 01:20:0017% Walk (1x) 00:45:00
10/19/08
11% Cross race (1x) 00:53:0012% Hike (1x) 01:00:0010% misc gym cardio (1x) 00:50:0029% Mountain Bike (2x) 02:17:0022% Skillz (1x) 01:45:007% Walk-off day (1x) 00:35:006% Warm up (1x) 00:30:00
10/12/08
12% Cross race (1x) 00:40:004% misc gym cardio (1x) 00:15:0031% Skillz (1x) 01:45:006% Stationary bike-gym (1x) 00:20:0028% Trainer (2x) 01:35:007% Walk (1x) 00:25:009% Warm up (1x) 00:30:00
10/5/08
22% Hike (1x) 01:20:009% Run (1x) 00:35:0038% Skillz (2x) 02:15:0016% Trainer (1x) 01:00:0012% Walk (1x) 00:45:00
9/28/08
12% Cross race (1x) 00:38:008% Elliptical Machine (1x) 00:25:0010% Road Ride (1x) 00:30:006% Skillz (1x) 00:20:0052% Stationary bike-gym (3x) 02:35:008% Trainer (1x) 00:25:00
9/21/08
25% Cross race (1x) 01:00:0050% Skillz (1x) 02:00:0025% Trainer (1x) 01:00:00
2/10/08
100% Trainer (1x) 01:15:00
2/3/08
1% Core (1x) 00:10:0022% Hike (1x) 02:15:0032% Mountain Bike (2x) 03:13:0021% Run (1x) 02:05:0020% Trainer (2x) 02:00:001% Weights (1x) 00:08:00
1/27/08
1% Core (1x) 00:05:0062% Hike (1x) 04:00:0022% Mountain Bike (1x) 01:28:0013% Trainer (1x) 00:50:00
1/20/08
22% Indoor trainer (1x) 01:30:002% Pilates (1x) 00:10:0027% Run (1x) 01:48:0031% Trainer (2x) 02:05:0010% Weights (2x) 00:40:005% Yoga (1x) 00:20:00
1/13/08
19% Hike (1x) 01:20:0028% Road Ride (1x) 02:00:0010% Trainer (1x) 00:45:002% Weights (1x) 00:10:0032% XC ski (1x) 02:15:006% Yoga (1x) 00:25:00
1/6/08
36% Hike (2x) 03:34:0021% Mountain Bike (2x) 02:05:002% Pilates (1x) 00:15:0025% Snowshoeing (1x) 02:30:007% Trainer (1x) 00:45:001% Weights (1x) 00:10:003% Yoga (1x) 00:20:00
12/30/07
12% Hike (1x) 00:37:006% Run (1x) 00:20:0039% Snowshoeing (1x) 02:00:0039% Trainer (2x) 02:00:003% Weights (1x) 00:10:00
12/23/07
53% Hike (1x) 01:45:0046% Trainer (2x) 01:30:00
12/16/07
38% misc gym cardio (3x) 01:15:0023% Run (1x) 00:45:0030% Trainer (1x) 01:00:007% Weights (1x) 00:15:00
12/9/07
12% Cross race (1x) 00:35:0039% Indoor trainer (2x) 01:55:0020% Mountain Bike (1x) 01:00:0012% Trainer (1x) 00:35:0015% Walk (1x) 00:45:00
12/2/07
11% Elliptical Machine (2x) 00:55:0014% misc gym cardio (2x) 01:05:0013% Mountain Bike (1x) 01:00:008% Run (1x) 00:40:0018% Trainer (2x) 01:25:0018% Walk (2x) 01:25:002% Weights (1x) 00:10:0013% Yoga (2x) 01:00:00
11/25/07
15% Cross race (2x) 01:00:0038% Hike (1x) 02:30:0015% Mountain Bike (1x) 01:00:0029% Trainer (3x) 01:55:00
11/18/07
25% Hike (1x) 02:00:0012% misc gym cardio (2x) 01:00:0028% Mountain Bike (1x) 02:15:0015% Stationary bike-gym (1x) 01:15:009% Trainer (1x) 00:45:009% Weights (2x) 00:45:00
11/11/07
13% Cross race (1x) 00:30:0027% Mountain Bike (1x) 01:00:0027% Stationary bike-gym (1x) 01:00:0030% Walk (2x) 01:05:00
11/4/07
11% Cross race (1x) 00:40:004% Elliptical Machine (1x) 00:15:0036% Hike (1x) 02:10:006% misc gym cardio (1x) 00:25:0030% Mountain Bike (2x) 01:50:0010% Run (1x) 00:38:00
10/28/07
62% Mountain Bike (4x) 04:05:0037% Run (2x) 02:30:00
9/2/07
6% Core (1x) 00:15:0062% Mountain Bike (2x) 02:35:0014% Skillz (1x) 00:35:0018% Walk (1x) 00:45:00
8/26/07
3% Elliptical Machine (1x) 00:25:0065% Hike (3x) 08:50:003% Mountain Bike (1x) 00:25:0012% Road Ride (2x) 01:42:0011% Run (1x) 01:30:002% Swim (1x) 00:20:001% Weights (1x) 00:15:00
8/19/07
3% Core (1x) 00:10:0010% Elliptical Machine (1x) 00:30:0040% Road Ride (2x) 02:00:0023% Run (2x) 01:10:008% Stationary bike-gym (1x) 00:25:0015% Weights (2x) 00:45:00
8/12/07
2% Core (1x) 00:15:005% Elliptical Machine (1x) 00:30:0030% Road Ride (1x) 02:40:0019% Run (2x) 01:42:5611% Thorough Ass kicking (1x) 01:00:0027% Walk (2x) 02:28:002% Weights (1x) 00:15:00
8/5/07
3% Core (1x) 00:20:0036% Hike (1x) 03:15:0022% Mountain Bike (2x) 01:58:0037% Run (3x) 03:18:00
7/29/07
31% Hike (1x) 02:23:0026% Mountain Bike (2x) 02:03:0026% Road Ride (1x) 02:00:0010% Run (1x) 00:50:004% Weights (1x) 00:20:00
7/22/07
20% Mountain Bike (1x) 00:54:0071% Run (3x) 03:07:007% Weights (1x) 00:20:00
7/15/07
21% Mountain Bike (1x) 01:15:0026% Paddle (1x) 01:30:0034% Run (2x) 01:57:0017% Walk (1x) 01:00:00
7/8/07
56% Hike (3x) 06:25:0026% Mountain Bike (2x) 03:00:0017% Road Ride (1x) 02:00:00
7/1/07
23% Hike (1x) 02:30:0019% Run (2x) 02:01:0057% Walk (3x) 06:00:00
6/24/07
38% Hike (2x) 03:30:0055% Mountain Bike (4x) 05:00:005% Walk (1x) 00:30:00
6/17/07
33% Hike (1x) 01:45:0027% Mountain Bike (1x) 01:25:0038% Walk (2x) 02:00:00
6/10/07
64% Hike (2x) 03:38:0017% Mountain Bike (1x) 01:00:0017% Walk (1x) 01:00:00
6/3/07
23% Hike (1x) 01:46:0010% Inline skate (1x) 00:49:0010% Mountain Bike (1x) 00:45:0033% Paddle (1x) 02:30:0021% Run (1x) 01:36:00
5/27/07
100% Hike (2x) 23:45:00+
5/20/07
47% Hike (2x) 04:30:0044% Road Ride (3x) 04:12:008% Run (1x) 00:50:00
5/13/07
24% Beast (1x) 03:30:0069% Hike (2x) 10:05:006% Walk (1x) 01:00:00
5/6/07
48% Hike (1x) 04:30:0027% Road Ride (1x) 02:30:0020% Run (2x) 01:53:003% Weights (1x) 00:20:00
4/29/07
6% Elliptical Machine (1x) 00:30:0029% Hike (1x) 02:20:0013% Mountain Bike (1x) 01:05:0031% Road Ride (1x) 02:30:0014% Run (1x) 01:08:005% Weights (1x) 00:25:00
4/22/07
27% Hike (1x) 02:08:0050% Mountain Bike (2x) 04:00:0022% Run (1x) 01:45:00
4/15/07
19% Elliptical Machine (2x) 01:45:0016% Mountain Bike (1x) 01:30:0019% Road Ride (1x) 01:45:0016% Run (2x) 01:30:0016% Walk (1x) 01:30:0012% Weights (2x) 01:10:00
4/8/07
8% Elliptical Machine (1x) 00:45:0054% Hike (2x) 05:00:0016% Mountain Bike (1x) 01:30:0021% Road Ride (1x) 02:00:00
4/1/07
11% Elliptical Machine (1x) 01:00:0024% Hike (1x) 02:10:0017% Paddle (1x) 01:30:0020% Road Ride (1x) 01:45:0026% Run (2x) 02:20:00
3/25/07
8% Elliptical Machine (1x) 00:40:0056% Hike (1x) 04:30:009% Indoor trainer (1x) 00:45:0025% Mountain Bike (1x) 02:00:00
3/18/07
61% Hike (2x) 04:00:0011% Run (1x) 00:45:0026% Snowshoeing (1x) 01:45:00
3/11/07
16% Indoor trainer (1x) 00:45:0032% Run (1x) 01:25:0050% Run-race (1x) 02:15:00
3/4/07
11% Indoor trainer (1x) 01:05:0010% Mountain Bike (1x) 01:00:002% Rowing machine (1x) 00:15:0050% Run (3x) 05:00:0017% Snowshoeing (1x) 01:45:007% Weights (1x) 00:45:00
2/25/07
12% Run (1x) 00:45:0021% Stationary bike-gym (2x) 01:15:0038% Walk (1x) 02:15:0027% Weights (2x) 01:38:00
2/18/07
19% Elliptical Machine (2x) 01:12:0028% Road Ride (1x) 01:45:0035% Run (2x) 02:10:008% Walk-off day (1x) 00:30:008% Weights (1x) 00:30:00
2/11/07
100% Stationary bike-gym (1x) 00:45:00
2/4/07
43% Elliptical Machine (2x) 01:30:0056% Stationary bike-gym (3x) 01:55:00
1/28/07
22% Stationary bike-gym (1x) 00:30:0051% Walk-off day (2x) 01:10:0025% Weights (1x) 00:35:00
1/21/07
10% Elliptical Machine (1x) 00:35:0073% Run-race (1x) 04:04:007% Stationary bike-gym (1x) 00:25:008% Walk-off day (1x) 00:30:00
1/14/07
13% Indoor trainer (1x) 00:30:0031% Run (1x) 01:10:0054% Snowshoeing (1x) 02:00:00

Beast
Core
Cross race
Elliptical Machine
Hike
Indoor trainer
Inline skate
misc gym cardio
Mountain Bike
Paddle
Pilates
Road Ride
Rowing machine
Run
Run-race
Skillz
Snowshoeing
Spin class
Stationary bike-gym
Swim
Thorough Ass kicking
Trainer
Walk
Walk-off day
Warm up
Weights
XC ski
Yoga

[in calendar format]



 

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