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Weekly Training: dc

Week
Ending		Hrs by Intensity
012345678910111213141516
12/6/08
100% intensity 3
11/29/08
100% intensity 3
8/9/08
100% intensity 3
8/2/08
100% intensity 3
7/26/08
100% intensity 3
7/19/08
100% intensity 3
7/12/08
100% intensity 3
7/5/08
100% intensity 3
6/28/08
100% intensity 3
6/21/08
100% intensity 3
6/14/08
100% intensity 3
6/7/08
100% intensity 3
5/31/08
100% intensity 3
5/24/08
100% intensity 3
5/17/08
100% intensity 3
5/10/08
100% intensity 3
5/3/08
100% intensity 3
4/26/08
100% intensity 3
4/19/08
100% intensity 3
4/12/08
100% intensity 3
4/5/08
100% intensity 3
3/29/08
100% intensity 3
3/22/08
100% intensity 3
3/15/08
100% intensity 3
3/8/08
100% intensity 3
3/1/08
100% intensity 3
2/23/08
100% intensity 3
2/16/08
100% intensity 3
2/9/08
100% intensity 3
2/2/08
100% intensity 3
1/26/08
100% intensity 3
1/19/08
100% intensity 3
1/12/08
100% intensity 3
1/5/08
100% intensity 3
12/29/07
100% intensity 3
12/22/07
100% intensity 3
12/15/07
100% intensity 3
12/8/07
100% intensity 3
12/1/07
100% intensity 3
11/24/07
100% intensity 3
11/17/07
100% intensity 3
11/10/07
100% intensity 3
11/3/07
100% intensity 3
10/27/07
100% intensity 3
10/20/07
100% intensity 3
10/13/07
100% intensity 3
10/6/07
100% intensity 3
9/29/07
100% intensity 3
9/22/07
100% intensity 3
9/15/07
100% intensity 3
9/8/07
100% intensity 3
9/1/07
100% intensity 3
8/25/07
100% intensity 3
8/18/07
100% intensity 3
8/11/07
100% intensity 3
8/4/07
100% intensity 3
7/28/07
100% intensity 3
5/26/07
100% intensity 3
5/19/07
100% intensity 3
5/12/07
100% intensity 3
5/5/07
100% intensity 3
4/28/07
100% intensity 3

Week
Ending		Hrs by Activity
012345678910111213141516
12/6/08
24% Intervals (2x) 01:40:0065% Steady (3x) 04:30:009% StrengthandConditioníng (1x) 00:40:00
11/29/08
100% Intervals (1x) 01:00:00
8/9/08
57% Steady (3x) 01:20:0042% StrengthandConditioníng (2x) 01:00:00
8/2/08
2% Intervals (1x) 00:10:003% Spinning (1x) 00:15:0081% Steady (6x) 05:24:477% StrengthandConditioníng (1x) 00:30:005% Swimming (1x) 00:20:00
7/26/08
22% Spinning (2x) 01:40:0072% Steady (7x) 05:21:004% StrengthandConditioníng (1x) 00:20:00
7/19/08
15% Intervals (1x) 00:50:0050% O Training (4x) 02:45:0034% Steady (3x) 01:55:00
7/12/08
61% O Training (6x) 04:38:1432% Steady (5x) 02:26:005% StrengthandConditioníng (1x) 00:25:00
7/5/08
30% Cycling (1x) 02:00:0029% O Training (3x) 01:55:3540% Steady (5x) 02:39:00
6/28/08
100% Steady (2x) 00:40:00
6/21/08
70% Steady (5x) 02:22:0029% StrengthandConditioníng (2x) 01:00:00
6/14/08
29% Aqua Jogging (1x) 00:50:0023% Steady (2x) 00:41:0046% StrengthandConditioníng (2x) 01:20:00
6/7/08
45% Cycling (1x) 02:00:0039% StrengthandConditioníng (1x) 01:45:0015% Swimming (1x) 00:40:00
5/31/08
9% Aqua Jogging (1x) 00:45:0014% Easy (3x) 01:08:0012% Football (1x) 01:00:0019% Spinning (2x) 01:30:003% Static Bike (1x) 00:15:0025% StrengthandConditioníng (4x) 02:00:0015% Swimming (2x) 01:15:00
5/24/08
13% Easy (1x) 00:20:0027% Spinning (1x) 00:40:0013% Static Bike (1x) 00:20:0020% StrengthandConditioníng (1x) 00:30:0024% Swimming (1x) 00:35:00
5/17/08
18% Easy (1x) 00:35:0018% Spinning (1x) 00:35:0013% StrengthandConditioníng (1x) 00:25:0048% Swimming (2x) 01:30:00
5/10/08
6% Easy (1x) 00:20:0024% O Race (1x) 01:20:0051% Spinning (3x) 02:45:0015% StrengthandConditioníng (2x) 00:50:001% Tempo (1x) 00:05:30
5/3/08
67% Cycling (2x) 03:15:0021% O Training (2x) 01:02:4910% Steady (1x) 00:30:00
4/26/08
66% O Training (1x) 00:40:0033% StrengthandConditioníng (1x) 00:20:00
4/19/08
61% Aqua Jogging (2x) 01:30:0011% Easy (1x) 00:17:0027% StrengthandConditioníng (1x) 00:40:00
4/12/08
18% Easy (2x) 01:24:006% Intervals (2x) 00:29:220% Recovery (1x) 00:04:006% Spinning (1x) 00:30:0061% Steady (6x) 04:45:186% Swimming (1x) 00:30:00
4/5/08
7% Easy (1x) 00:37:002% Intervals (1x) 00:15:003% Long hills (1x) 00:18:0075% Steady (10x) 06:19:5710% Tempo (1x) 00:52:00
3/29/08
7% Cross Country (1x) 00:32:0810% Easy (2x) 00:45:004% Intervals (1x) 00:18:006% O Race (1x) 00:28:1210% Spinning (1x) 00:45:0059% Steady (5x) 04:07:27
3/22/08
12% Easy (2x) 00:45:005% Intervals (1x) 00:19:0029% O Race (3x) 01:44:3038% Steady (4x) 02:19:3014% Tempo (1x) 00:50:24
3/15/08
32% Easy (4x) 01:40:002% Intervals (1x) 00:08:0023% O Race (1x) 01:13:4541% Steady (2x) 02:07:47
3/8/08
16% Easy (2x) 01:20:006% Hill Efforts (1x) 00:30:004% Intervals (1x) 00:22:005% Road Race (1x) 00:28:213% Static Bike (1x) 00:15:0059% Steady (5x) 04:55:365% StrengthandConditioníng (1x) 00:25:00
3/1/08
18% Easy (4x) 01:15:002% Hill Efforts (1x) 00:09:003% Intervals (1x) 00:15:004% Long Efforts (1x) 00:18:007% O Race (2x) 00:29:0028% O Training (2x) 01:52:0034% Steady (3x) 02:18:00
2/23/08
10% Cross Country (1x) 00:12:008% Easy (1x) 00:10:0080% Steady (3x) 01:33:37
2/16/08
23% Easy (2x) 01:06:005% Intervals (1x) 00:16:005% O Race (1x) 00:14:1514% O Training (1x) 00:42:007% Static Bike (1x) 00:20:0020% Steady (2x) 00:58:587% StrengthandConditioníng (1x) 00:20:0016% Tempo (1x) 00:47:00
2/9/08
10% Intervals (2x) 00:49:0023% O Training (2x) 01:48:108% Static Bike (1x) 00:40:0057% Steady (6x) 04:31:34
2/2/08
15% Cross Country (2x) 00:50:5327% Easy (3x) 01:29:276% Intervals (1x) 00:20:0038% Steady (4x) 02:07:3612% StrengthandConditioníng (1x) 00:40:00
1/26/08
28% Easy (4x) 01:55:0010% Intervals (2x) 00:42:0038% Steady (3x) 02:31:2710% StrengthandConditioníng (1x) 00:40:0012% Tempo (3x) 00:49:51
1/19/08
6% Cross Country (1x) 00:30:3712% Easy (2x) 01:00:006% Hill Efforts (2x) 00:32:0026% LSD (1x) 02:13:5619% Steady (2x) 01:38:3714% StrengthandConditioníng (2x) 01:10:0014% Tempo (1x) 01:11:00
1/12/08
7% Cross Country (1x) 00:34:1739% Easy (5x) 02:48:007% Hill Efforts (1x) 00:32:004% Long Efforts (1x) 00:18:0018% Steady (1x) 01:18:009% StrengthandConditioníng (1x) 00:40:0013% Tempo (1x) 00:59:30
1/5/08
1% Easy (1x) 00:10:006% Hill Efforts (2x) 00:37:004% Spinning (1x) 00:25:0022% Steady (2x) 02:03:0619% Tempo (2x) 01:42:3344% XC Skiing (4x) 04:00:00
12/29/07
12% Easy (3x) 01:19:393% Hill Efforts (1x) 00:23:003% Intervals (1x) 00:20:0018% LSD (1x) 01:55:344% Spinning (1x) 00:30:0019% Steady (3x) 01:59:4038% XC Skiing (4x) 04:00:00
12/22/07
20% Easy (3x) 01:49:514% Intervals (1x) 00:23:3044% Steady (5x) 03:54:307% StrengthandConditioníng (1x) 00:40:0010% Tempo (1x) 00:57:0311% XC Skiing (1x) 01:00:00
12/15/07
24% Easy (5x) 02:01:275% Hill Efforts (1x) 00:25:005% Intervals (1x) 00:25:0033% LSD (1x) 02:45:0012% O Training (2x) 01:00:005% StrengthandConditioníng (1x) 00:25:0013% Tempo (1x) 01:06:13
12/8/07
8% Cross Country (1x) 00:33:3426% Easy (5x) 01:47:006% Hill Efforts (1x) 00:28:004% Intervals (1x) 00:20:0030% LSD (1x) 02:04:009% StrengthandConditioníng (1x) 00:40:0012% Tempo (1x) 00:50:44
12/1/07
18% Cross Country (2x) 01:05:3433% Easy (5x) 02:00:0012% Intervals (2x) 00:45:007% Static Bike (1x) 00:25:0012% StrengthandConditioníng (2x) 00:44:0016% Tempo (1x) 00:57:07
11/24/07
14% Easy (3x) 01:18:005% Hill Efforts (1x) 00:30:004% Intervals (1x) 00:25:0024% LSD (1x) 02:10:0019% O Training (1x) 01:41:326% Static Bike (1x) 00:35:0016% Steady (2x) 01:27:587% StrengthandConditioníng (1x) 00:40:00
11/17/07
23% Easy (4x) 01:40:0013% Hill race (1x) 00:56:528% Intervals (2x) 00:37:0028% LSD (1x) 01:59:149% StrengthandConditioníng (1x) 00:40:0015% Tempo (1x) 01:05:27
11/10/07
7% Cross Country (1x) 00:34:3419% Easy (4x) 01:35:008% Football (1x) 00:40:005% Hill Efforts (1x) 00:25:004% Intervals (1x) 00:20:0017% LSD (1x) 01:25:0022% Steady (2x) 01:47:5616% StrengthandConditioníng (2x) 01:20:00
11/3/07
20% Easy (4x) 01:45:0052% Hill race (1x) 04:32:445% Intervals (1x) 00:26:424% Road Race (1x) 00:25:431% Sprints (1x) 00:06:004% Steady (1x) 00:25:007% StrengthandConditioníng (1x) 00:40:003% Tempo (1x) 00:20:00
10/27/07
18% Easy (4x) 01:15:001% Hill Efforts (1x) 00:06:0064% Hill race (1x) 04:30:221% Intervals (1x) 00:08:008% O Race (1x) 00:34:101% Sprints (1x) 00:05:004% Steady (1x) 00:18:00
10/20/07
30% Easy (4x) 01:45:0013% Intervals (2x) 00:46:0018% O Race (1x) 01:04:031% Sprints (1x) 00:05:0013% Steady (2x) 00:45:0011% StrengthandConditioníng (1x) 00:40:005% Tempo (1x) 00:20:004% Track (1x) 00:16:00
10/13/07
20% Easy (4x) 01:25:004% Hill Efforts (1x) 00:18:0023% Hill race (1x) 01:36:054% Intervals (1x) 00:20:001% Sprints (1x) 00:05:0020% Steady (2x) 01:25:0019% StrengthandConditioníng (2x) 01:20:004% Tempo (1x) 00:20:00
10/6/07
6% Cross Country (1x) 00:24:0642% Easy (7x) 02:47:005% Hill Efforts (1x) 00:20:005% Intervals (1x) 00:20:005% O Race (1x) 00:20:001% Sprints (1x) 00:05:0030% StrengthandConditioníng (3x) 02:00:005% Tempo (1x) 00:20:00
9/29/07
44% Easy (6x) 02:50:003% Hill Efforts (1x) 00:15:008% Intervals (2x) 00:34:0016% O Race (1x) 01:02:0710% O Training (1x) 00:40:0010% StrengthandConditioníng (1x) 00:40:005% Tempo (1x) 00:20:00
9/22/07
25% Easy (3x) 00:45:008% Intervals (1x) 00:15:0039% O Race (2x) 01:08:1625% Steady (1x) 00:45:00
9/15/07
26% Easy (3x) 01:05:0010% Hill Efforts (1x) 00:25:008% Intervals (1x) 00:22:0012% Long Efforts (1x) 00:30:0042% LSD (1x) 01:45:00
9/8/07
15% Easy (4x) 01:17:004% Intervals (1x) 00:22:0045% LSD (2x) 03:44:0020% O Race (1x) 01:41:4414% O Training (2x) 01:10:00
9/1/07
18% Easy (3x) 00:45:0030% O Race (2x) 01:13:5351% O Training (3x) 02:05:00
8/25/07
19% Easy (2x) 01:05:007% Hill Efforts (1x) 00:26:009% Intervals (1x) 00:30:006% Static Bike (1x) 00:20:0057% Steady (4x) 03:12:00
8/18/07
42% Easy (5x) 02:35:008% Hill Efforts (1x) 00:30:0010% Hill race (1x) 00:38:007% Intervals (1x) 00:28:0014% Long Efforts (1x) 00:53:0015% Steady (1x) 00:57:00
8/11/07
15% Easy (5x) 00:55:0084% O Race (5x) 04:50:00
8/4/07
18% Easy (2x) 00:21:0012% Long Efforts (1x) 00:14:0068% Steady (2x) 01:16:00
7/28/07
18% Easy (5x) 01:30:004% Hill Efforts (1x) 00:20:006% Intervals (1x) 00:30:006% Long Efforts (1x) 00:30:0032% LSD (1x) 02:34:0031% Steady (3x) 02:30:00
5/26/07
100% LSD (1x) 01:40:00
5/19/07
27% Hill Efforts (1x) 01:05:0050% Intervals (2x) 02:00:0022% Steady (1x) 00:55:00
5/12/07
19% Easy (2x) 01:20:0014% Hill Efforts (1x) 01:00:0024% Intervals (2x) 01:40:0027% LSD (1x) 01:53:0014% Steady (1x) 01:00:00
5/5/07
14% Bike Intervals (1x) 00:55:0013% Easy (1x) 00:50:0016% Hill Efforts (1x) 01:00:0036% Hill race (1x) 02:18:008% Steady (1x) 00:30:0010% Track (1x) 00:40:00
4/28/07
20% Easy (1x) 00:45:0026% Hill Efforts (1x) 01:00:0053% Long hills (1x) 02:00:00

Aqua Jogging
Bike Intervals
Cross Country
Cycling
Easy
Football
Hill Efforts
Hill race
Intervals
Long Efforts
Long hills
LSD
O Race
O Training
Recovery
Road Race
Spinning
Sprints
Static Bike
Steady
StrengthandConditioníng
Swimming
Tempo
Track
XC Skiing

[in calendar format]



 

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