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Weekly Training: Kona.Max

Week
Ending		Hrs by Intensity
012345678910111213141516
11/9/08
100% intensity 3
11/2/08
100% intensity 3
10/26/08
100% intensity 3
10/19/08
73% intensity 426% intensity 3
10/12/08
100% intensity 3
10/5/08
14% intensity 485% intensity 3
9/28/08
100% intensity 3
9/21/08
40% intensity 459% intensity 3
9/14/08
100% intensity 3
8/31/08
100% intensity 3
8/24/08
100% intensity 3
8/17/08
100% intensity 3
8/10/08
100% intensity 3
8/3/08
100% intensity 3
4/27/08
100% intensity 3
4/13/08
41% intensity 558% intensity 4
4/6/08
100% intensity 3
3/30/08
40% intensity 459% intensity 3
3/23/08
57% intensity 429% intensity 312% intensity 1
3/16/08
100% intensity 3
3/9/08
100% intensity 3
3/2/08
100% intensity 3
2/24/08
100% intensity 3
2/17/08
100% intensity 3
2/10/08
100% intensity 3
2/3/08
100% intensity 3
1/27/08
100% intensity 3
1/20/08
7% intensity 492% intensity 3
1/13/08
95% intensity 34% intensity 2
1/6/08
100% intensity 3
12/2/07
30% intensity 534% intensity 421% intensity 313% intensity 2
11/25/07
20% intensity 469% intensity 310% intensity 2+
11/18/07
17% intensity 482% intensity 3
11/11/07
6% intensity 587% intensity 35% intensity 2
11/4/07
32% intensity 467% intensity 3
10/28/07
100% intensity 3
10/21/07
100% intensity 3
10/14/07
41% intensity 458% intensity 3
10/7/07
100% intensity 3
9/30/07
76% intensity 323% intensity 2
9/23/07
63% intensity 336% intensity 2
9/16/07
89% intensity 510% intensity 4
9/9/07
78% intensity 321% intensity 1
9/2/07
100% intensity 3
8/26/07
67% intensity 432% intensity 3
8/19/07
59% intensity 540% intensity 3
8/12/07
35% intensity 464% intensity 3
8/5/07
60% intensity 436% intensity 3+
7/29/07
47% intensity 452% intensity 3
7/22/07
9% intensity 54% intensity 463% intensity 321% intensity 2
7/15/07
4% intensity 580% intensity 35% intensity 29% intensity 1
7/8/07
2% intensity 531% intensity 457% intensity 38% intensity 2
7/1/07
100% intensity 3
6/24/07
100% intensity 3+
6/17/07
7% intensity 592% intensity 3
6/10/07
100% intensity 3
6/3/07
100% intensity 3
5/27/07
100% intensity 3
5/20/07
100% intensity 3
5/13/07
38% intensity 543% intensity 317% intensity 1
5/6/07
29% intensity 443% intensity 327% intensity 2
4/29/07
78% intensity 321% intensity 2

Week
Ending		Hrs by Activity
012345678910111213141516
11/9/08
100% Running (2x) 02:00:00
11/2/08
100% Running (1x) 01:00:00
10/26/08
85% Running (3x) 04:00:0014% Yoga (2x) 00:40:00
10/19/08
100% Running (3x) 07:40:00
10/12/08
100% Running (5x) 08:25:50
10/5/08
17% Hike (1x) 02:00:0082% Running (5x) 09:45:00
9/28/08
100% Running (1x) 01:00:00
9/21/08
100% Running (4x) 05:20:00
9/14/08
100% Running (1x) 03:00:00
8/31/08
44% Bike (1x) 01:55:0055% Running (2x) 02:25:00
8/24/08
10% Bike (1x) 01:00:0089% Running (3x) 08:50:00
8/17/08
29% Bike (2x) 02:00:0070% Running (3x) 04:50:00
8/10/08
100% Running (2x) 03:10:00
8/3/08
100% Running (1x) 00:10:00
4/27/08
100% Swimming (1x) 00:45:00
4/13/08
48% Bike (1x) 06:06:1241% Running (1x) 05:08:379% Swimming (1x) 01:14:00
4/6/08
37% Bike (1x) 01:00:0062% Running (2x) 01:40:00
3/30/08
60% Bike (3x) 06:46:0035% Running (2x) 03:55:004% Swimming (1x) 00:30:00
3/23/08
46% Bike (3x) 06:00:0049% Running (3x) 06:22:003% Swimming (1x) 00:30:00
3/16/08
45% Bike (3x) 06:02:0042% Running (4x) 05:35:007% Skiing (1x) 01:00:004% Swimming (1x) 00:35:00
3/9/08
42% Bike (2x) 04:50:0053% Running (4x) 06:05:004% Swimming (1x) 00:30:00
3/2/08
44% Bike (1x) 03:30:0055% Running (2x) 04:25:00
2/24/08
50% Running (2x) 04:30:0050% Skiing (2x) 04:30:00
2/17/08
43% Bike (2x) 04:50:0029% Running (2x) 03:15:0018% Skiing (1x) 02:00:009% Swimming (1x) 01:00:00
2/10/08
58% Bike (4x) 05:15:0035% Running (3x) 03:12:005% Swimming (1x) 00:30:00
2/3/08
30% Bike (1x) 03:00:0044% Running (3x) 04:25:0020% Skiing (1x) 02:00:005% Swimming (1x) 00:30:00
1/27/08
29% Bike (1x) 01:10:0045% Running (1x) 01:50:0025% Swimming (1x) 01:00:00
1/20/08
26% Bike (2x) 02:54:0018% Running (1x) 01:58:0041% Skiing (2x) 04:30:003% Yoga (1x) 00:25:009% Swimming (1x) 01:00:00
1/13/08
26% Bike (2x) 02:44:0020% Hike (1x) 02:10:0019% Running (2x) 02:05:0033% Skiing (2x) 03:30:00
1/6/08
100% Running (1x) 01:30:00
12/2/07
44% Bike (2x) 05:00:0055% Running (4x) 06:20:53
11/25/07
17% Bike (1x) 03:25:0072% Hike (4x) 13:59:007% Running (1x) 01:30:00+
11/18/07
52% Bike (3x) 06:51:3011% Hike (1x) 01:30:0036% Running (4x) 04:46:00
11/11/07
58% Bike (2x) 04:55:0026% Running (3x) 02:13:005% Weight Training (1x) 00:30:009% Swimming (1x) 00:50:00
11/4/07
45% Bike (2x) 04:30:0010% Kayaking (1x) 01:00:0045% Running (3x) 04:30:00
10/28/07
40% Bike (1x) 02:14:003% Ergometer (1x) 00:10:0047% Running (3x) 02:35:009% Weight Training (1x) 00:30:00
10/21/07
26% Bike (1x) 01:10:0048% Running (3x) 02:05:0025% Weight Training (2x) 01:05:00
10/14/07
35% Bike (1x) 02:10:0054% Running (3x) 03:20:009% Weight Training (1x) 00:35:00
10/7/07
60% Bike (2x) 04:00:0025% Running (2x) 01:40:0015% Weight Training (2x) 01:00:00
9/30/07
76% Bike (1x) 02:30:0023% Running (1x) 00:45:00
9/23/07
83% Bike (3x) 04:25:0016% Running (1x) 00:51:50
9/16/07
54% Bike (1x) 06:39:4235% Running (1x) 04:24:3210% Swimming (1x) 01:14:14
9/9/07
29% Bike (1x) 02:00:0021% Hike (1x) 01:30:0014% Kayaking (1x) 01:00:0023% Running (3x) 01:35:5810% Swimming (1x) 00:45:00
9/2/07
76% Hike (1x) 04:25:0023% Mountain Bike (1x) 01:20:00
8/26/07
78% Bike (2x) 06:52:0021% Running (2x) 01:50:00
8/19/07
59% Bike (1x) 06:38:0036% Running (4x) 04:06:003% Swimming (1x) 00:25:00
8/12/07
45% Bike (2x) 04:00:0054% Running (4x) 04:52:56
8/5/07
97% Hike (3x) 24:00:00+
7/29/07
44% Bike (3x) 05:55:0050% Running (4x) 06:47:304% Swimming (1x) 00:40:00
7/22/07
30% Bike (3x) 03:40:0063% Running (7x) 07:41:465% Swimming (1x) 00:40:00
7/15/07
19% Bike (2x) 02:58:0044% Hike (3x) 07:00:0030% Running (6x) 04:45:305% Swimming (1x) 00:50:00
7/8/07
39% Bike (3x) 04:45:0053% Running (5x) 06:24:376% Swimming (1x) 00:50:00
7/1/07
56% Bike (3x) 06:30:0028% Running (2x) 03:15:0015% Swimming (2x) 01:45:00
6/24/07
26% Bike (4x) 04:55:0024% Kayaking (2x) 04:30:0040% Running (4x) 07:25:002% Weight Training (1x) 00:30:005% Swimming (1x) 01:00:00+
6/17/07
14% Bike (2x) 02:22:0030% Hike (1x) 05:00:0048% Running (4x) 07:51:316% Swimming (1x) 01:00:00
6/10/07
50% Bike (3x) 07:45:0049% Running (4x) 07:40:00
6/3/07
35% Bike (3x) 03:30:0052% Running (4x) 05:10:005% Weight Training (1x) 00:30:007% Swimming (1x) 00:45:00
5/27/07
13% Bike (2x) 02:15:0068% Orienteering (1x) 11:00:0015% Running (3x) 02:30:002% Weight Training (1x) 00:25:00
5/20/07
28% Bike (2x) 02:15:0048% Running (3x) 03:50:004% Stairmaster (1x) 00:20:0018% Weight Training (2x) 01:25:00
5/13/07
38% Adventue Race (1x) 03:20:0017% Bike (2x) 01:30:005% Running (1x) 00:30:0013% Stationary Bike (1x) 01:10:003% Treadmill Running (1x) 00:20:008% Weight Training (1x) 00:45:0011% Yoga (1x) 01:00:00
5/6/07
15% (2x) 01:45:0014% Hike (1x) 01:40:0029% Mountain Bike (1x) 03:25:008% Road Bike (2x) 01:00:007% Trail Running (1x) 00:55:0018% Weight Training (3x) 02:10:005% Swimming (1x) 00:40:00
4/29/07
38% (4x) 03:10:009% Bike (1x) 00:45:0042% Road Bike (1x) 03:30:009% Swimming (1x) 00:45:00

Adventue Race
Bike
Ergometer
Hike
Kayaking
Mountain Bike
Orienteering
Road Bike
Running
Skiing
Stairmaster
Stationary Bike
Swimming
Trail Running
Treadmill Running
Weight Training
Yoga

[in calendar format]



 

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