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Weekly Training: justwah

Week
Ending		Hrs by Intensity
012345678910111213141516
12/6/08
32% intensity 467% intensity 3
11/29/08
29% intensity 470% intensity 3
11/22/08
36% intensity 463% intensity 3
11/15/08
37% intensity 454% intensity 37% intensity 1
11/8/08
27% intensity 445% intensity 317% intensity 210% intensity 1
11/1/08
47% intensity 423% intensity 310% intensity 218% intensity 1
10/25/08
100% intensity 4
10/18/08
100% intensity 2
10/11/08
81% intensity 515% intensity 33% intensity 2
10/4/08
4% intensity 595% intensity 3
9/27/08
57% intensity 510% intensity 431% intensity 3
9/20/08
94% intensity 35% intensity 2
9/13/08
100% intensity 3
9/6/08
91% intensity 38% intensity 1
6/14/08
6/7/08
52% intensity 447% intensity 3
5/31/08
50% intensity 349% intensity 2
5/24/08
87% intensity 34% intensity 25% intensity 1
5/17/08
32% intensity 425% intensity 335% intensity 26% intensity 1
5/10/08
41% intensity 458% intensity 2
5/3/08
1% intensity 498% intensity 3
4/26/08
39% intensity 447% intensity 312% intensity 2
4/19/08
100% intensity 3
4/12/08
42% intensity 448% intensity 39% intensity 2
4/5/08
100% intensity 3
3/29/08
63% intensity 327% intensity 28% intensity 1
3/22/08
17% intensity 415% intensity 357% intensity 29% intensity 1
3/15/08
53% intensity 446% intensity 1
3/1/08
83% intensity 316% intensity 1
2/16/08
100% intensity 3
2/9/08
85% intensity 414% intensity 3
1/26/08
100% intensity 3
1/19/08
100% intensity 4
1/12/08
24% intensity 475% intensity 3
12/29/07
100% intensity 3
12/8/07
100% intensity 4
12/1/07
59% intensity 325% intensity 214% intensity 1
11/24/07
100% intensity 3
11/17/07
100% intensity 4
11/10/07
41% intensity 458% intensity 3
11/3/07
66% intensity 329% intensity 1
10/27/07
35% intensity 464% intensity 3
10/20/07
63% intensity 328% intensity 27% intensity 1
10/13/07
60% intensity 439% intensity 3
10/6/07
22% intensity 446% intensity 330% intensity 1
6/30/07
54% intensity 245% intensity 1
6/23/07
2% intensity 510% intensity 49% intensity 360% intensity 1
6/16/07
9% intensity 422% intensity 362% intensity 1
6/9/07
4% intensity 518% intensity 48% intensity 351% intensity 213% intensity 1
6/2/07
8% intensity 447% intensity 344% intensity 1
5/26/07
9% intensity 54% intensity 427% intensity 313% intensity 233% intensity 1
5/19/07
5% intensity 533% intensity 336% intensity 220% intensity 1
5/12/07
7% intensity 574% intensity 218% intensity 1
5/5/07
71% intensity 313% intensity 27% intensity 1
4/21/07
18% intensity 457% intensity 324% intensity 1

Week
Ending		Hrs by Activity
012345678910111213141516
12/6/08
32% LSD (1x) 00:43:0367% Orienteering Race (1x) 01:28:30
11/29/08
45% LSD (3x) 00:52:3637% Test (1x) 00:43:5517% Work out (1x) 00:20:00
11/22/08
26% LSD (1x) 00:42:3436% Orienteering Race (1x) 01:00:0036% Work out (2x) 01:00:00
11/15/08
54% LSD (1x) 00:28:2337% Test (1x) 00:19:487% Warm up/Cool down (1x) 00:04:00
11/8/08
17% LSD (1x) 00:25:2045% Test (3x) 01:07:3310% Warm up/Cool down (2x) 00:15:0027% Work out (2x) 00:40:00
11/1/08
40% Interval (2x) 01:06:0011% LSD (1x) 00:18:0012% Technical training (1x) 00:20:006% Test (1x) 00:10:1229% Warm up/Cool down (3x) 00:47:00
10/25/08
100% Test (1x) 00:20:24
10/18/08
100% XC Run (1x) 00:29:00
10/11/08
3% LSD (1x) 00:13:0096% XC Run (2x) 06:18:00
10/4/08
4% Interval (1x) 00:08:0019% LSD (1x) 00:38:0015% Work out (1x) 00:30:0060% XC Run (1x) 01:56:00
9/27/08
31% LSD (2x) 01:29:4310% Work out (1x) 00:30:0057% XC Run (1x) 02:45:00
9/20/08
78% LSD (3x) 02:32:265% Warm up/Cool down (1x) 00:10:4515% Work out (1x) 00:30:00
9/13/08
100% Work out (1x) 00:20:00
9/6/08
26% LSD (1x) 00:20:208% Warm up/Cool down (1x) 00:06:2065% Work out (2x) 00:50:00
6/14/08
6/7/08
52% Interval (1x) 00:50:0047% Technical training (1x) 00:45:00
5/31/08
49% Orienteering Race (1x) 00:33:0050% Technical training (1x) 00:34:00
5/24/08
18% Interval (1x) 00:46:0017% LSD (1x) 00:43:5717% Orienteering Race (1x) 00:43:0033% Technical training (1x) 01:22:558% Warm up/Cool down (2x) 00:20:004% Work out (1x) 00:10:00
5/17/08
9% LSD (1x) 00:23:3025% Technical training (1x) 01:00:006% Warm up/Cool down (1x) 00:15:0025% Work out (1x) 01:00:0032% XC Run (1x) 01:17:25
5/10/08
55% LSD (1x) 01:20:0014% Test (1x) 00:20:223% Warm up/Cool down (1x) 00:05:0027% Work out (1x) 00:40:00
5/3/08
6% LSD (1x) 00:20:001% Orienteering Race (1x) 00:03:0061% Technical training (1x) 03:00:003% Warm up/Cool down (1x) 00:10:0026% XC Run (1x) 01:18:00
4/26/08
28% Interval (2x) 01:01:0012% LSD (1x) 00:26:007% Warm up/Cool down (1x) 00:16:1423% Work out (2x) 00:50:0027% XC Run (1x) 00:58:15
4/19/08
36% Orienteering Race (1x) 00:23:0063% Work out (1x) 00:40:00
4/12/08
29% Interval (1x) 00:46:0038% Other sports (1x) 01:00:009% Warm up/Cool down (1x) 00:15:0022% Work out (2x) 00:35:00
4/5/08
31% Other sports (2x) 04:00:0062% Technical training (2x) 08:00:005% Work out (2x) 00:45:00
3/29/08
20% Interval (2x) 01:00:0031% Orienteering Race (1x) 01:30:588% Warm up/Cool down (2x) 00:24:0012% Work out (1x) 00:35:0027% XC Run (1x) 01:21:00
3/22/08
15% Interval (1x) 00:36:0019% Orienteering Race (1x) 00:44:3038% Other sports (1x) 01:30:009% Warm up/Cool down (1x) 00:22:0017% Work out (1x) 00:40:00
3/15/08
53% Test (1x) 00:20:3346% Warm up/Cool down (1x) 00:18:00
3/1/08
83% LSD (1x) 00:48:5316% Warm up/Cool down (1x) 00:10:00
2/16/08
24% Orienteering Race (1x) 00:19:0075% Technical training (1x) 01:00:00
2/9/08
85% LSD (1x) 05:45:007% Technical training (1x) 00:30:006% XC Run (1x) 00:27:48
1/26/08
100% Orienteering Race (2x) 00:46:39
1/19/08
75% Other sports (1x) 02:20:5924% Work out (1x) 00:45:00
1/12/08
15% LSD (1x) 00:27:357% Warm up/Cool down (1x) 00:13:0076% Work out (4x) 02:12:00
12/29/07
100% Work out (2x) 01:00:00
12/8/07
100% Orienteering Race (1x) 02:13:40
12/1/07
10% Interval (1x) 00:12:0016% LSD (1x) 00:19:4219% Warm up/Cool down (3x) 00:23:4625% Work out (2x) 00:30:0028% XC Run (2x) 00:33:34
11/24/07
100% Work out (2x) 00:50:00
11/17/07
100% Work out (1x) 00:40:00
11/10/07
58% Test (1x) 00:28:0041% Work out (1x) 00:20:00
11/3/07
21% Test (1x) 00:11:0033% Warm up/Cool down (2x) 00:17:0045% XC Run (1x) 00:23:30
10/27/07
2% Test (1x) 00:02:2397% Work out (4x) 01:30:00
10/20/07
5% Interval (1x) 00:12:0021% LSD (1x) 00:44:4428% Orienteering Race (1x) 01:00:0013% Test (1x) 00:28:017% Warm up/Cool down (1x) 00:16:0023% Work out (3x) 00:50:00
10/13/07
28% Interval (2x) 00:53:0071% Work out (5x) 02:10:00
10/6/07
22% Test (1x) 00:09:3530% Warm up/Cool down (2x) 00:13:1546% Work out (1x) 00:20:00
6/30/07
100% LSD (2x) 00:55:00
6/23/07
13% Interval (3x) 00:48:176% Other sports (2x) 00:23:0064% Technical training (4x) 03:56:0016% Warm up/Cool down (3x) 01:00:00
6/16/07
17% Interval (2x) 01:01:4824% LSD (2x) 01:29:585% Test (1x) 00:18:0828% Warm up/Cool down (5x) 01:43:0724% XC Run (1x) 01:28:00
6/9/07
30% Interval (4x) 02:21:466% LSD (1x) 00:31:5431% Orienteering Race (1x) 02:23:458% Other sports (1x) 00:40:0022% Warm up/Cool down (5x) 01:43:30
6/2/07
28% Interval (2x) 01:11:269% Orienteering Race (1x) 00:23:5616% Test (2x) 00:41:3644% Warm up/Cool down (5x) 01:51:00
5/26/07
13% Interval (2x) 00:27:3013% LSD (1x) 00:28:109% Test (1x) 00:19:5237% Warm up/Cool down (3x) 01:18:5226% XC Run (2x) 00:54:47
5/19/07
21% Interval (2x) 01:20:0017% LSD (2x) 01:02:245% Test (1x) 00:21:2115% Warm up/Cool down (5x) 00:56:3039% XC Run (2x) 02:23:39
5/12/07
25% LSD (2x) 01:12:2832% Technical training (1x) 01:30:007% Test (1x) 00:20:281% Warm up/Cool down (1x) 00:04:3032% XC Run (1x) 01:32:09
5/5/07
23% Interval (1x) 00:45:0025% Technical training (1x) 00:50:0015% Warm up/Cool down (2x) 00:29:4513% XC Run (1x) 00:26:5422% Xross Training (1x) 00:43:59
4/21/07
18% Interval (1x) 00:16:4757% LSD (1x) 00:52:3824% Warm up/Cool down (2x) 00:22:30

Interval
LSD
Orienteering Race
Other sports
Technical training
Test
Warm up/Cool down
Work out
XC Run
Xross Training

[in calendar format]



 

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