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Weekly Training: loefaas

Week
Ending		Hrs by Intensity
012345678910111213141516
10/12/08
7% intensity 525% intensity 434% intensity 331% intensity 2
10/5/08
40% intensity 48% intensity 330% intensity 220% intensity 1
9/28/08
39% intensity 549% intensity 31% intensity 29% intensity 1
9/21/08
39% intensity 530% intensity 330% intensity 2
9/14/08
30% intensity 518% intensity 438% intensity 312% intensity 2
9/7/08
13% intensity 512% intensity 473% intensity 3
8/31/08
37% intensity 59% intensity 452% intensity 3
8/24/08
1% intensity 529% intensity 448% intensity 319% intensity 2
8/17/08
12% intensity 531% intensity 456% intensity 3
8/10/08
31% intensity 53% intensity 460% intensity 34% intensity 2
8/3/08
61% intensity 518% intensity 319% intensity 2
7/27/08
53% intensity 546% intensity 3
7/20/08
100% intensity 3
7/13/08
3% intensity 56% intensity 439% intensity 346% intensity 24% intensity 1
7/6/08
2% intensity 516% intensity 422% intensity 337% intensity 220% intensity 1
6/29/08
45% intensity 510% intensity 434% intensity 38% intensity 2
6/22/08
36% intensity 53% intensity 452% intensity 37% intensity 2
6/15/08
21% intensity 513% intensity 462% intensity 32% intensity 1
6/8/08
26% intensity 53% intensity 451% intensity 317% intensity 2
6/1/08
18% intensity 524% intensity 448% intensity 3
5/25/08
34% intensity 55% intensity 429% intensity 327% intensity 23% intensity 1
5/18/08
7% intensity 527% intensity 442% intensity 316% intensity 25% intensity 1
5/11/08
6% intensity 539% intensity 440% intensity 312% intensity 2
5/4/08
32% intensity 53% intensity 463% intensity 3
4/27/08
35% intensity 54% intensity 449% intensity 39% intensity 21% intensity 1
4/20/08
11% intensity 516% intensity 442% intensity 326% intensity 23% intensity 1
4/13/08
1% intensity 516% intensity 460% intensity 314% intensity 26% intensity 1
4/6/08
5% intensity 519% intensity 468% intensity 32% intensity 24% intensity 1
3/30/08
2% intensity 58% intensity 480% intensity 38% intensity 2
3/23/08
3% intensity 511% intensity 468% intensity 37% intensity 27% intensity 1
3/16/08
4% intensity 53% intensity 487% intensity 31% intensity 22% intensity 1
3/9/08
1% intensity 57% intensity 481% intensity 38% intensity 21% intensity 1
3/2/08
1% intensity 519% intensity 441% intensity 319% intensity 217% intensity 1
2/24/08
11% intensity 479% intensity 34% intensity 24% intensity 1
2/17/08
3% intensity 517% intensity 459% intensity 317% intensity 21% intensity 1
2/10/08
16% intensity 513% intensity 451% intensity 319% intensity 2
2/3/08
20% intensity 447% intensity 328% intensity 23% intensity 1
1/27/08
4% intensity 516% intensity 463% intensity 315% intensity 2
1/20/08
17% intensity 478% intensity 34% intensity 1
1/13/08
1% intensity 59% intensity 462% intensity 319% intensity 28% intensity 1
1/6/08
15% intensity 484% intensity 3
12/30/07
36% intensity 463% intensity 3
12/23/07
30% intensity 447% intensity 321% intensity 2
12/16/07
19% intensity 457% intensity 315% intensity 27% intensity 1
12/9/07
3% intensity 517% intensity 472% intensity 36% intensity 1
12/2/07
16% intensity 476% intensity 37% intensity 2
11/25/07
14% intensity 454% intensity 312% intensity 218% intensity 1
11/18/07
18% intensity 463% intensity 318% intensity 2
11/11/07
42% intensity 437% intensity 319% intensity 2
11/4/07
21% intensity 478% intensity 3

Week
Ending		Hrs by Activity
012345678910111213141516
10/12/08
7% Intervals (1x) 00:12:3034% Running (2x) 00:54:586% Running School (1x) 00:10:0025% Strength (1x) 00:40:0025% Other (1x) 00:40:00
10/5/08
40% Intervals (2x) 01:20:008% Trail running (2x) 00:16:0025% Strength (2x) 00:50:0025% Other (1x) 00:50:00
9/28/08
36% Running (5x) 02:27:4952% Orienteering (4x) 03:33:242% Strength (2x) 00:11:009% cycling (1x) 00:38:07
9/21/08
2% Intervals (1x) 00:12:4023% Running (3x) 01:39:507% Trail running (1x) 00:30:005% Terrain running (1x) 00:25:0036% Orienteering (2x) 02:33:5624% cycling (1x) 01:42:49
9/14/08
14% Intervals (2x) 00:56:4951% Running (7x) 03:25:1824% Orienteering (2x) 01:37:2810% Other (1x) 00:40:00
9/7/08
5% Intervals (1x) 00:32:354% Running (1x) 00:26:1016% Trail running (3x) 01:36:1822% Terrain running (1x) 02:09:5623% Orienteering (2x) 02:12:3819% cycling (1x) 01:50:007% Other (1x) 00:40:00
8/31/08
46% Running (6x) 02:27:1653% Orienteering (4x) 02:51:04
8/24/08
6% Intervals (2x) 00:34:4015% Running (2x) 01:22:302% Trail running (1x) 00:15:1438% Orienteering (4x) 03:23:481% Running School (1x) 00:10:0025% cycling (1x) 02:13:508% Other (1x) 00:45:00
8/17/08
0% Intervals (1x) 00:02:2028% Running (6x) 02:56:3910% Trail running (2x) 01:03:0536% Orienteering (3x) 03:46:3118% cycling (1x) 01:56:286% Other (1x) 00:40:00
8/10/08
3% Intervals (1x) 00:20:0017% Running (4x) 01:40:4426% Trail running (2x) 02:35:0731% Orienteering (2x) 02:59:0820% cycling (1x) 02:00:28
8/3/08
29% Trail running (5x) 02:16:0370% Orienteering (7x) 05:19:25
7/27/08
8% Running (2x) 00:50:0015% Trail running (3x) 01:35:0053% Orienteering (5x) 05:30:4422% cycling (1x) 02:17:00
7/20/08
10% Trail running (1x) 00:40:1816% Orienteering (1x) 01:01:0073% cycling (3x) 04:34:18
7/13/08
15% Running (3x) 01:15:334% Strength (1x) 00:20:0062% cycling (2x) 04:54:5217% Other (3x) 01:25:00
7/6/08
8% Intervals (2x) 00:22:2510% Steady State (1x) 00:30:0080% Running (6x) 03:42:38
6/29/08
2% Intervals (1x) 00:09:0021% Running (4x) 01:37:4067% Orienteering (5x) 05:01:128% Other (1x) 00:40:00
6/22/08
3% Intervals (1x) 00:15:0032% Running (4x) 02:12:5720% Trail running (3x) 01:25:0043% Orienteering (3x) 03:00:47
6/15/08
1% Intervals (1x) 00:07:4337% Running (5x) 02:45:1851% Orienteering (3x) 03:43:232% Running School (1x) 00:10:006% Other (1x) 00:30:00
6/8/08
3% Intervals (1x) 00:15:307% Running (1x) 00:30:0029% Trail running (3x) 01:56:2431% Terrain running (1x) 02:03:5526% Orienteering (2x) 01:44:10
6/1/08
26% Running (3x) 01:51:581% Trail running (1x) 00:07:5363% Orienteering (5x) 04:27:507% Other (1x) 00:32:07
5/25/08
41% Running (6x) 03:32:473% Trail running (1x) 00:20:0049% Orienteering (6x) 04:15:575% Other (1x) 00:30:00
5/18/08
9% Intervals (2x) 00:31:3255% Running (6x) 03:06:577% Trail running (1x) 00:25:3012% Orienteering (2x) 00:41:575% Running School (1x) 00:20:008% Other (1x) 00:30:00
5/11/08
6% Intervals (2x) 00:31:2341% Running (9x) 03:25:4452% Orienteering (7x) 04:24:27
5/4/08
3% Intervals (1x) 00:14:0035% Running (6x) 02:30:0060% Orienteering (6x) 04:16:13
4/27/08
7% Intervals (1x) 00:33:2033% Running (5x) 02:18:5130% Trail running (4x) 02:06:0227% Orienteering (3x) 01:55:541% Running School (1x) 00:05:00
4/20/08
5% Intervals (1x) 00:23:3242% Running (4x) 03:18:5811% Trail running (2x) 00:55:0037% Orienteering (4x) 02:54:493% Running School (1x) 00:15:000% Strength (1x) 00:02:00
4/13/08
5% Intervals (2x) 00:35:3551% Running (9x) 05:38:0617% Trail running (3x) 01:59:042% Terrain running (1x) 00:15:0017% Orienteering (5x) 01:58:463% Running School (2x) 00:20:002% Strength (1x) 00:15:00
4/6/08
4% Intervals (2x) 00:31:1363% Running (10x) 07:10:0624% Trail running (2x) 02:46:042% Orienteering (1x) 00:19:474% Running School (2x) 00:30:00
3/30/08
1% Intervals (1x) 00:08:000% Stairs (1x) 00:03:2326% Running (4x) 01:57:3950% Trail running (3x) 03:41:3013% Terrain running (1x) 01:00:075% Orienteering (1x) 00:26:10
3/23/08
3% Intervals (2x) 00:19:142% Steady State (1x) 00:13:1048% Running (7x) 04:04:2920% Trail running (1x) 01:40:3916% Orienteering (3x) 01:22:447% Running School (2x) 00:40:00
3/16/08
4% Intervals (2x) 00:31:1572% Running (13x) 09:25:1616% Trail running (1x) 02:08:162% Orienteering (1x) 00:20:371% Running School (1x) 00:15:002% Strength (1x) 00:20:00
3/9/08
6% Intervals (3x) 00:45:0853% Running (9x) 06:30:5527% Trail running (2x) 03:17:583% Orienteering (1x) 00:22:276% Running School (3x) 00:50:002% Strength (2x) 00:20:00
3/2/08
3% Intervals (2x) 00:25:3527% Running (4x) 03:11:446% Trail running (1x) 00:44:2515% Orienteering (2x) 01:47:292% Running School (1x) 00:15:0017% Hiking (2x) 02:00:0027% Skiing (4x) 03:08:03
2/24/08
7% Intervals (3x) 00:53:5270% Running (10x) 08:04:4211% Trail running (1x) 01:17:223% Orienteering (1x) 00:27:006% Running School (2x) 00:45:00
2/17/08
3% Intervals (2x) 00:23:1832% Running (5x) 03:43:3326% Trail running (3x) 02:59:4533% Orienteering (11x) 03:47:423% Running School (2x) 00:25:001% Strength (1x) 00:10:00
2/10/08
4% Intervals (1x) 00:20:458% Steady State (1x) 00:34:1572% Running (8x) 05:05:2811% Orienteering (2x) 00:47:003% Running School (1x) 00:15:00
2/3/08
4% Intervals (2x) 00:33:0036% Running (8x) 04:13:462% Trail running (1x) 00:18:0050% Orienteering (8x) 05:49:542% Running School (2x) 00:20:003% Strength (1x) 00:25:00
1/27/08
3% Intervals (2x) 00:21:1941% Running (7x) 03:43:3512% Trail running (3x) 01:08:0738% Orienteering (5x) 03:28:243% Running School (2x) 00:20:00
1/20/08
7% Intervals (3x) 00:56:2158% Running (10x) 07:43:1011% Trail running (2x) 01:28:2418% Orienteering (4x) 02:25:384% Strength (2x) 00:35:00
1/13/08
6% Intervals (3x) 00:38:0062% Running (9x) 05:49:4317% Trail running (1x) 01:36:384% Orienteering (1x) 00:22:401% Running School (1x) 00:10:008% Strength (2x) 00:45:00
1/6/08
15% Intervals (2x) 00:54:1584% Running (4x) 04:50:28
12/30/07
16% Intervals (2x) 00:48:0083% Running (5x) 04:07:21
12/23/07
100% Running (6x) 03:58:50
12/16/07
8% Intervals (2x) 00:59:302% Steady State (1x) 00:15:0041% Running (7x) 04:48:5337% Trail running (3x) 04:18:488% Orienteering (2x) 01:01:181% Strength (1x) 00:10:00
12/9/07
7% Intervals (2x) 00:37:043% Steady State (1x) 00:15:0065% Running (7x) 05:07:5911% Trail running (2x) 00:56:295% Orienteering (1x) 00:24:506% Strength (2x) 00:30:00
12/2/07
5% Intervals (2x) 00:30:0037% Running (6x) 03:08:2143% Trail running (4x) 03:39:275% Orienteering (1x) 00:28:257% cycling (1x) 00:35:55
11/25/07
7% Intervals (2x) 00:32:0041% Running (5x) 02:46:2221% Trail running (1x) 01:26:596% Orienteering (1x) 00:25:2322% Strength (3x) 01:30:00
11/18/07
7% Intervals (2x) 00:30:0029% Snow running (1x) 02:01:236% Stairs (1x) 00:26:5038% Running (5x) 02:40:4014% Trail running (1x) 00:59:304% Orienteering (1x) 00:19:30
11/11/07
45% Running (4x) 01:26:3754% Orienteering (2x) 01:44:21
11/4/07
24% Running (3x) 01:46:1442% Trail running (4x) 03:05:2828% Orienteering (3x) 02:03:034% plyometrics (1x) 00:20:00

cycling
Hiking
Intervals
Orienteering
Other
plyometrics
Running
Running School
Skiing
Snow running
Stairs
Steady State
Strength
Terrain running
Trail running

[in calendar format]



 

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