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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: Tom R

Week
Ending		Hrs by Intensity
012345678910111213141516
8/24/08
16% intensity 56% intensity 425% intensity 251% intensity 1
8/17/08
7% intensity 51% intensity 425% intensity 332% intensity 231% intensity 1
8/10/08
4% intensity 432% intensity 345% intensity 217% intensity 1
8/3/08
45% intensity 554% intensity 1
7/27/08
11% intensity 543% intensity 438% intensity 36% intensity 1
7/20/08
2% intensity 542% intensity 47% intensity 331% intensity 215% intensity 1
7/13/08
16% intensity 541% intensity 331% intensity 211% intensity 1
7/6/08
9% intensity 528% intensity 431% intensity 314% intensity 217% intensity 1
6/29/08
8% intensity 442% intensity 323% intensity 225% intensity 1
6/22/08
14% intensity 515% intensity 434% intensity 324% intensity 212% intensity 1
6/15/08
3% intensity 533% intensity 418% intensity 323% intensity 221% intensity 1
6/8/08
4% intensity 58% intensity 442% intensity 324% intensity 220% intensity 1
6/1/08
3% intensity 536% intensity 324% intensity 236% intensity 1
5/25/08
30% intensity 547% intensity 45% intensity 316% intensity 2
5/18/08
3% intensity 557% intensity 320% intensity 218% intensity 1
5/11/08
6% intensity 535% intensity 328% intensity 230% intensity 1
5/4/08
100% intensity 1
4/27/08
8% intensity 410% intensity 359% intensity 220% intensity 1
4/20/08
36% intensity 428% intensity 317% intensity 218% intensity 1
4/13/08
9% intensity 520% intensity 435% intensity 311% intensity 222% intensity 1
4/6/08
9% intensity 511% intensity 412% intensity 335% intensity 230% intensity 1
3/30/08
7% intensity 542% intensity 346% intensity 23% intensity 1
3/23/08
16% intensity 517% intensity 435% intensity 319% intensity 211% intensity 1
3/16/08
37% intensity 343% intensity 219% intensity 1
3/9/08
9% intensity 528% intensity 416% intensity 327% intensity 217% intensity 1
3/2/08
5% intensity 56% intensity 453% intensity 319% intensity 214% intensity 1
2/24/08
23% intensity 552% intensity 312% intensity 212% intensity 1
2/17/08
4% intensity 513% intensity 447% intensity 331% intensity 23% intensity 1
2/10/08
9% intensity 58% intensity 420% intensity 349% intensity 212% intensity 1
2/3/08
18% intensity 435% intensity 332% intensity 213% intensity 1
1/27/08
9% intensity 513% intensity 431% intensity 325% intensity 219% intensity 1
1/20/08
10% intensity 534% intensity 341% intensity 213% intensity 1
1/13/08
11% intensity 524% intensity 423% intensity 333% intensity 27% intensity 1
1/6/08
8% intensity 514% intensity 414% intensity 343% intensity 218% intensity 1
12/30/07
15% intensity 514% intensity 453% intensity 217% intensity 1
12/23/07
11% intensity 59% intensity 439% intensity 240% intensity 1
12/16/07
10% intensity 519% intensity 427% intensity 336% intensity 26% intensity 1
12/9/07
40% intensity 427% intensity 231% intensity 1
12/2/07
8% intensity 515% intensity 476% intensity 3
11/25/07
26% intensity 432% intensity 340% intensity 2
11/18/07
55% intensity 344% intensity 2
11/11/07
8% intensity 429% intensity 337% intensity 225% intensity 1
11/4/07
46% intensity 344% intensity 28% intensity 1
10/28/07
33% intensity 438% intensity 328% intensity 2
10/21/07
6% intensity 45% intensity 365% intensity 222% intensity 1
10/14/07
100% intensity 3
10/7/07
60% intensity 339% intensity 2
9/30/07
17% intensity 565% intensity 417% intensity 2
9/23/07
25% intensity 375% intensity 2
9/16/07
11% intensity 515% intensity 422% intensity 334% intensity 216% intensity 1
9/9/07
6% intensity 547% intensity 415% intensity 330% intensity 2
9/2/07
20% intensity 515% intensity 427% intensity 336% intensity 2
8/26/07
45% intensity 454% intensity 3
8/19/07
100% intensity 3
8/12/07
100% intensity 4
8/5/07
37% intensity 552% intensity 410% intensity 3
7/29/07
6% intensity 57% intensity 457% intensity 327% intensity 2
7/22/07
39% intensity 460% intensity 3
7/15/07
19% intensity 428% intensity 352% intensity 2
7/8/07
30% intensity 516% intensity 48% intensity 36% intensity 236% intensity 1
7/1/07
17% intensity 582% intensity 2
6/24/07
25% intensity 541% intensity 433% intensity 2
6/17/07
16% intensity 583% intensity 4
6/10/07
1% intensity 538% intensity 437% intensity 317% intensity 25% intensity 1
6/3/07
18% intensity 526% intensity 454% intensity 2
5/27/07
64% intensity 535% intensity 3
5/20/07
43% intensity 535% intensity 321% intensity 1
5/13/07
40% intensity 560% intensity 2
5/6/07
100% intensity 5
4/29/07
38% intensity 561% intensity 3
4/22/07
27% intensity 572% intensity 3
4/8/07
3% intensity 542% intensity 354% intensity 2
4/1/07
36% intensity 563% intensity 3
3/25/07
18% intensity 581% intensity 3
3/18/07
30% intensity 520% intensity 350% intensity 2
3/11/07
43% intensity 529% intensity 427% intensity 3
3/4/07
17% intensity 521% intensity 434% intensity 326% intensity 2
2/25/07
21% intensity 556% intensity 321% intensity 2
2/18/07
55% intensity 516% intensity 427% intensity 3
2/11/07
66% intensity 533% intensity 3
2/4/07
38% intensity 526% intensity 435% intensity 2
1/28/07
100% intensity 1
1/21/07
45% intensity 554% intensity 4
1/14/07
10% intensity 527% intensity 426% intensity 326% intensity 29% intensity 1
1/7/07
19% intensity 510% intensity 426% intensity 330% intensity 213% intensity 1

Week
Ending		Hrs by Activity
012345678910111213141516
8/24/08
9% Core Stabilty (1x) 00:15:0025% Cross Country (1x) 00:42:0048% Swimming (1x) 01:20:0010% Track (1x) 00:17:246% WarmUp/Down (1x) 00:10:00
8/17/08
7% Cross Country (1x) 00:20:0013% Hill Running (2x) 00:35:4518% Hill/Road Run (1x) 00:50:0015% Orienteering Race (1x) 00:42:0216% Road Running (1x) 00:43:0016% Swimming (1x) 00:45:001% Track (1x) 00:05:129% WarmUp/Down (1x) 00:25:00
8/10/08
4% Core Stabilty (1x) 00:15:0015% Cross Country (1x) 00:49:0022% Hill Running (1x) 01:12:0045% Road Running (3x) 02:26:0012% Swimming (1x) 00:40:00
8/3/08
45% Orienteering Race (1x) 00:16:3454% WarmUp/Down (1x) 00:20:00
7/27/08
93% Orienteering Race (5x) 05:07:106% Orienteering Technique (1x) 00:20:00
7/20/08
31% Orienteering Race (2x) 01:49:0068% Orienteering Technique (3x) 03:58:00
7/13/08
5% Core Stabilty (1x) 00:15:001% Cross Country (1x) 00:02:5616% Hill Running (2x) 00:45:007% Hill/Road Run (1x) 00:20:0063% Orienteering Technique (2x) 02:50:005% WarmUp/Down (1x) 00:15:00
7/6/08
9% Cross Country (1x) 00:31:0028% Cycling (1x) 01:30:009% Hill/Road Run (1x) 00:30:0021% Road Running (2x) 01:08:0026% Tennis (2x) 01:25:004% WarmUp/Down (1x) 00:15:00
6/29/08
25% Core Stabilty (2x) 00:30:0042% Hill/Road Run (1x) 00:50:0023% Road Running (1x) 00:27:308% Running Drills (1x) 00:10:00
6/22/08
6% Core Stabilty (1x) 00:15:0018% Cross Country (1x) 00:45:004% Hill Running (1x) 00:12:0010% Hill/Road Run (1x) 00:25:0015% Orienteering Race (1x) 00:37:3739% Road Running (3x) 01:39:206% WarmUp/Down (1x) 00:15:00
6/15/08
9% Core Stabilty (2x) 00:30:003% Hill Running (1x) 00:10:0024% Hill/Road Run (2x) 01:15:0029% Orienteering Race (1x) 01:28:564% Orienteering Technique (1x) 00:14:2317% Road Running (1x) 00:52:0011% WarmUp/Down (2x) 00:35:00
6/8/08
4% Core Stabilty (1x) 00:15:0011% Cross Country (1x) 00:40:009% Hill/Road Run (1x) 00:33:0012% Orienteering Race (2x) 00:44:0033% Orienteering Technique (2x) 01:55:0013% Road Running (1x) 00:46:2515% WarmUp/Down (3x) 00:55:00
6/1/08
14% Core Stabilty (2x) 00:30:0039% Cross Country (3x) 01:23:0021% Hill/Road Run (1x) 00:45:0024% Road Running (2x) 00:50:00
5/25/08
8% Hill Running (1x) 00:15:005% Hill/Road Run (1x) 00:10:0038% Orienteering Race (1x) 01:09:0847% Road Running (2x) 01:24:00
5/18/08
9% Core Stabilty (2x) 00:30:0012% Cross Country (1x) 00:41:3021% Hill Running (1x) 01:10:0023% Hill/Road Run (2x) 01:15:009% Orienteering Technique (1x) 00:30:0023% Road Running (3x) 01:16:50
5/11/08
8% Core Stabilty (2x) 00:30:0016% Football (1x) 01:00:0024% Hill/Road Run (2x) 01:30:006% Orienteering Race (1x) 00:22:0322% Orienteering Technique (2x) 01:21:0021% Road Running (2x) 01:19:00
5/4/08
78% Hill Running (1x) 00:30:0021% Road Running (1x) 00:08:00
4/27/08
6% Core Stabilty (1x) 00:15:0014% Cross Country (1x) 00:35:0025% Football (1x) 01:00:0035% Hill/Road Run (3x) 01:25:009% Orienteering Technique (1x) 00:22:008% Road Running (1x) 00:21:25
4/20/08
20% Hill/Road Run (2x) 01:01:0036% Orienteering Race (2x) 01:47:0117% Orienteering Technique (1x) 00:52:0012% Road Running (1x) 00:37:1513% WarmUp/Down (2x) 00:40:00
4/13/08
14% Core Stabilty (3x) 00:45:0022% Hill/Road Run (3x) 01:10:3510% Orienteering Race (1x) 00:33:2620% Orienteering Technique (2x) 01:05:2023% Road Running (2x) 01:13:307% WarmUp/Down (1x) 00:25:00
4/6/08
4% Core Stabilty (1x) 00:15:009% Cross Country (1x) 00:30:0023% Hill/Road Run (2x) 01:14:0021% Orienteering Technique (2x) 01:07:0023% Road Running (2x) 01:14:309% Swimming (1x) 00:30:006% WarmUp/Down (1x) 00:20:00
3/30/08
28% Cross Country (2x) 01:13:597% Cycling (1x) 00:20:0017% Gym (1x) 00:45:0013% Orienteering Race (1x) 00:36:0128% Road Running (1x) 01:15:003% WarmUp/Down (1x) 00:10:00
3/23/08
4% Core Stabilty (1x) 00:15:006% Hill/Road Run (1x) 00:20:3052% Orienteering Race (3x) 02:43:519% Road Running (1x) 00:30:0025% WarmUp/Down (4x) 01:20:00
3/16/08
19% Core Stabilty (3x) 00:55:0021% Football (1x) 01:00:0027% Hill/Road Run (1x) 01:17:3010% Orienteering Race (1x) 00:30:0016% Road Running (2x) 00:46:303% WarmUp/Down (1x) 00:10:00
3/9/08
14% Core Stabilty (3x) 00:45:006% Cross Country (1x) 00:20:0019% Football (1x) 01:00:0022% Orienteering Race (1x) 01:08:2814% PE (2x) 00:45:0019% Road Running (2x) 01:00:003% WarmUp/Down (1x) 00:10:00
3/2/08
8% Cross Country (1x) 00:20:0017% Hill/Road Run (1x) 00:40:0011% Orienteering Race (1x) 00:26:0019% Orienteering Technique (1x) 00:45:0011% PE (2x) 00:28:0025% Road Running (1x) 00:59:406% WarmUp/Down (1x) 00:15:00
2/24/08
21% Cross Country (2x) 00:51:1314% Orienteering Race (1x) 00:35:0121% Orienteering Technique (3x) 00:53:0030% Road Running (2x) 01:13:3012% WarmUp/Down (1x) 00:30:00
2/17/08
37% Orienteering Race (2x) 01:55:3640% Orienteering Technique (3x) 02:05:0013% Road Running (1x) 00:40:004% Track (1x) 00:15:003% WarmUp/Down (1x) 00:10:00
2/10/08
8% Cross Country (1x) 00:27:2813% Gym (1x) 00:45:0020% Orienteering Technique (1x) 01:05:0018% PE (2x) 01:00:0026% Road Running (3x) 01:26:0012% WarmUp/Down (2x) 00:40:00
2/3/08
51% Cross Country (3x) 01:52:0016% Hill/Road Run (1x) 00:35:0018% Orienteering Race (2x) 00:38:5213% WarmUp/Down (1x) 00:30:00
1/27/08
13% Gym (1x) 00:45:0033% Orienteering Race (2x) 01:50:1212% Orienteering Technique (1x) 00:41:0021% Road Running (2x) 01:11:3019% WarmUp/Down (3x) 01:05:00
1/20/08
23% Cross Country (2x) 00:54:5226% Gym (1x) 01:00:0016% Orienteering Race (1x) 00:36:5934% Road Running (2x) 01:18:29
1/13/08
7% Cross Country (1x) 00:20:0023% Gym (1x) 01:00:007% Orienteering Race (1x) 00:20:3011% Orienteering Technique (1x) 00:30:0042% Road Running (3x) 01:49:457% WarmUp/Down (1x) 00:20:00
1/6/08
25% Cross Country (2x) 01:07:3029% Hill/Road Run (2x) 01:17:0037% Road Running (2x) 01:40:497% WarmUp/Down (1x) 00:20:00
12/30/07
50% Hill Running (3x) 02:20:3146% Road Running (5x) 02:10:093% WarmUp/Down (1x) 00:10:00
12/23/07
17% Cross Country (1x) 00:45:0028% Hill/Road Run (1x) 01:14:0041% Road Running (4x) 01:49:0013% WarmUp/Down (2x) 00:36:00
12/16/07
10% Hill Running (1x) 00:18:0036% Hill/Road Run (1x) 01:04:3053% Road Running (3x) 01:36:23
12/9/07
51% Cross Country (2x) 01:05:2348% Road Running (2x) 01:00:30
12/2/07
26% Hill/Road Run (1x) 00:45:0023% Orienteering Race (3x) 00:40:1349% Road Running (2x) 01:22:45
11/25/07
31% Cross Country (2x) 01:24:078% Orienteering Race (1x) 00:23:31