Register | Login: pw: 

Attackpoint - performance and training tools for orienteering athletes

Weekly Training: Quirkey

Week
Ending		Hrs by Intensity
012345678910111213141516
10/12/08
16% intensity 435% intensity 338% intensity 29% intensity 1
10/5/08
3% intensity 439% intensity 337% intensity 219% intensity 1
9/28/08
6% intensity 463% intensity 37% intensity 222% intensity 1
9/21/08
15% intensity 434% intensity 319% intensity 230% intensity 1
9/14/08
8% intensity 58% intensity 451% intensity 33% intensity 227% intensity 1
9/7/08
18% intensity 444% intensity 324% intensity 213% intensity 1
8/31/08
17% intensity 454% intensity 327% intensity 1
8/24/08
11% intensity 525% intensity 444% intensity 317% intensity 1
8/17/08
27% intensity 472% intensity 3
8/10/08
57% intensity 516% intensity 411% intensity 214% intensity 1
8/3/08
14% intensity 416% intensity 362% intensity 25% intensity 1
7/27/08
19% intensity 457% intensity 316% intensity 26% intensity 1
7/20/08
5% intensity 529% intensity 442% intensity 39% intensity 213% intensity 1
7/13/08
17% intensity 460% intensity 310% intensity 211% intensity 1
7/6/08
8% intensity 425% intensity 355% intensity 210% intensity 1
6/29/08
100% intensity 3
6/22/08
9% intensity 420% intensity 344% intensity 27% intensity 1
6/15/08
18% intensity 414% intensity 351% intensity 2
6/8/08
23% intensity 410% intensity 342% intensity 217% intensity 1
6/1/08
17% intensity 53% intensity 424% intensity 37% intensity 247% intensity 1
5/25/08
18% intensity 55% intensity 412% intensity 31% intensity 262% intensity 1
5/18/08
23% intensity 422% intensity 338% intensity 215% intensity 1
5/11/08
1% intensity 517% intensity 451% intensity 314% intensity 213% intensity 1
5/4/08
6% intensity 462% intensity 319% intensity 212% intensity 1
4/27/08
29% intensity 343% intensity 226% intensity 1
4/20/08
51% intensity 336% intensity 211% intensity 1
4/6/08
100% intensity 3
3/30/08
53% intensity 343% intensity 22% intensity 1
3/23/08
5% intensity 534% intensity 423% intensity 324% intensity 212% intensity 1
3/16/08
9% intensity 462% intensity 325% intensity 22% intensity 1
3/9/08
3% intensity 521% intensity 369% intensity 25% intensity 1
3/2/08
34% intensity 432% intensity 322% intensity 210% intensity 1
2/24/08
4% intensity 524% intensity 428% intensity 338% intensity 24% intensity 1
2/17/08
16% intensity 419% intensity 317% intensity 246% intensity 1
2/10/08
33% intensity 413% intensity 335% intensity 218% intensity 1
2/3/08
4% intensity 419% intensity 363% intensity 212% intensity 1
1/27/08
28% intensity 433% intensity 332% intensity 25% intensity 1
1/13/08
99% intensity 4
1/6/08
85% intensity 314% intensity 1
12/30/07
19% intensity 460% intensity 320% intensity 1
12/23/07
100% intensity 3
12/16/07
3% intensity 447% intensity 323% intensity 225% intensity 1
12/9/07
25% intensity 450% intensity 325% intensity 2
12/2/07
25% intensity 456% intensity 318% intensity 2
11/25/07
9% intensity 486% intensity 34% intensity 1
11/18/07
31% intensity 448% intensity 312% intensity 29% intensity 1
11/11/07
17% intensity 446% intensity 38% intensity 228% intensity 1
11/4/07
18% intensity 440% intensity 322% intensity 218% intensity 1
10/28/07
54% intensity 419% intensity 32% intensity 224% intensity 1
10/21/07
33% intensity 510% intensity 451% intensity 35% intensity 1
10/14/07
17% intensity 423% intensity 350% intensity 2
10/7/07
10% intensity 378% intensity 210% intensity 1
9/30/07
19% intensity 380% intensity 2
9/23/07
100% intensity 1
9/16/07
100% intensity 1
9/9/07
26% intensity 412% intensity 347% intensity 2
9/2/07
7% intensity 56% intensity 46% intensity 34% intensity 265% intensity 1
8/26/07
15% intensity 524% intensity 411% intensity 331% intensity 215% intensity 1
8/19/07
14% intensity 550% intensity 412% intensity 37% intensity 214% intensity 1
8/12/07
42% intensity 557% intensity 2
5/6/07
100% intensity 5

Week
Ending		Hrs by Activity
012345678910111213141516
10/12/08
52% Orienteering (3x) 00:27:2338% Run (1x) 00:20:009% Stretching (1x) 00:05:00
10/5/08
19% Climbing (1x) 02:00:009% Core: Stability/Balance (2x) 01:00:005% Cycle (4x) 00:30:4514% Orienteering (1x) 01:27:2130% Run (5x) 03:07:009% Stretching (5x) 01:00:009% Yoga (1x) 01:00:00
9/28/08
6% Core: Stability/Balance (1x) 00:30:002% Cycle (1x) 00:10:0046% Orienteering (3x) 03:29:2633% Run (7x) 02:30:1011% Stretching (4x) 00:50:00
9/21/08
21% Climbing (1x) 02:30:006% Core: Stability/Balance (2x) 00:45:0019% Cycle (5x) 02:14:306% Orienteering (1x) 00:44:2114% Run (3x) 01:39:008% Stretching (3x) 01:00:0021% Yoga (2x) 02:30:00
9/14/08
26% Climbing (1x) 02:00:005% Cycle (1x) 00:25:008% Exercise Class (1x) 00:40:0031% Run (5x) 02:24:2927% Stretching (6x) 02:05:00
9/7/08
30% Climbing (1x) 01:30:006% Core: Stability/Balance (1x) 00:20:0025% Cycle (2x) 01:15:0024% Run (3x) 01:14:0013% Stretching (3x) 00:40:00
8/31/08
13% 'Alternative' Training (1x) 01:00:0026% Climbing (1x) 02:00:004% Cycle (1x) 00:20:0013% Exercise Class (1x) 01:00:0028% Run (5x) 02:06:3014% Stretching (3x) 01:05:00
8/24/08
21% Climbing (1x) 01:30:003% Core: Stability/Balance (1x) 00:15:0029% Cycle (4x) 02:05:0011% Orienteering (1x) 00:50:0014% Run (2x) 01:02:3013% Stretching (4x) 00:55:004% Yoga (1x) 00:20:00
8/17/08
72% Cycle (1x) 02:00:0027% Run (1x) 00:45:00
8/10/08
57% Orienteering (2x) 03:43:5328% Run (3x) 01:50:0014% Stretching (3x) 00:55:00
8/3/08
44% Climbing (1x) 02:00:0020% Cycle (2x) 00:55:0029% Run (2x) 01:20:005% Stretching (1x) 00:15:00
7/27/08
37% Climbing (1x) 03:30:002% Core: Stability/Balance (1x) 00:15:003% Cycle (2x) 00:20:0021% Exercise Class (2x) 02:00:008% Orienteering (1x) 00:48:0019% Run (2x) 01:45:476% Stretching (2x) 00:35:00
7/20/08
36% Climbing (1x) 02:30:0010% Cycle (2x) 00:42:1514% Exercise Class (1x) 01:00:007% Orienteering (2x) 00:30:5517% Run (4x) 01:10:3013% Stretching (4x) 00:55:00
7/13/08
26% Climbing (1x) 02:15:003% Core: Stability/Balance (1x) 00:20:005% Cycle (1x) 00:30:009% Orienteering (1x) 00:49:0037% Run (6x) 03:12:305% Strength (1x) 00:30:0011% Stretching (6x) 01:00:00
7/6/08
45% Climbing (2x) 04:20:009% Core: Stability/Balance (2x) 00:55:0029% Run (5x) 02:46:425% Strength (1x) 00:30:0010% Stretching (5x) 01:00:00
6/29/08
100% Run (1x) 00:40:00
6/22/08
35% Climbing (1x) 02:30:0013% Core: Stability/Balance (2x) 00:55:007% Orienteering (1x) 00:30:0020% Run (4x) 01:28:004% Strength (1x) 00:20:0018% Stretching (4x) 01:20:00
6/15/08
25% Climbing (1x) 02:30:008% Core: Stability/Balance (2x) 00:50:001% Cross Trainer (1x) 00:10:005% Cycle (2x) 00:35:0014% Orienteering (2x) 01:27:326% Run (1x) 00:37:004% Strength (1x) 00:25:0015% Stretching (6x) 01:30:007% Swimming (1x) 00:45:0011% Yoga (1x) 01:10:00
6/8/08
21% Climbing (1x) 02:00:004% Core: Stability/Balance (1x) 00:25:005% Gym (1x) 00:30:0010% Orienteering (2x) 00:55:5733% Run (8x) 03:01:0013% Stretching (4x) 01:15:0010% Yoga (1x) 01:00:00
6/1/08
22% Climbing (1x) 02:00:003% Core: Stability/Balance (1x) 00:20:001% Cross Trainer (1x) 00:10:0027% Orienteering (2x) 02:30:451% Rowing (1x) 00:10:0017% Run (5x) 01:35:0713% Stretching (4x) 01:15:0011% Walk (1x) 01:00:00
5/25/08
17% Climbing (1x) 02:00:002% Core: Stability/Balance (1x) 00:20:0026% Cycle (1x) 03:00:0023% Orienteering (3x) 02:43:349% Run (3x) 01:03:0012% Stretching (5x) 01:25:008% Yoga (1x) 01:00:00
5/18/08
4% Core: Stability/Balance (1x) 00:20:009% Cycle (2x) 00:40:004% Gym (1x) 00:20:0051% Run (6x) 03:36:3015% Stretching (6x) 01:05:0014% Yoga (1x) 01:00:00
5/11/08
11% Core: Stability/Balance (2x) 00:50:004% Cross Trainer (1x) 00:20:005% Gym (1x) 00:25:0024% Orienteering (3x) 01:48:3721% Run (6x) 01:33:3018% Stretching (6x) 01:20:0013% Yoga (1x) 01:00:00
5/4/08
6% Core: Stability/Balance (1x) 00:10:0034% Cycle (3x) 00:57:0019% Orienteering (1x) 00:32:0028% Run (2x) 00:47:0012% Stretching (2x) 00:20:00
4/27/08
10% Climbing (1x) 01:00:0021% Orienteering (2x) 02:00:0011% Run (2x) 01:06:301% Stretching (1x) 00:10:0010% Swimming (1x) 01:00:0032% Walk (2x) 03:00:0010% Yoga (1x) 01:00:00
4/20/08
51% Climbing (1x) 00:45:0036% Run (1x) 00:32:0011% Stretching (1x) 00:10:00
4/6/08
100% Run (2x) 01:35:00
3/30/08
29% Cycle (2x) 01:40:0014% Orienteering (1x) 00:50:0035% Run (4x) 02:02:002% Stretching (1x) 00:10:0017% Yoga (1x) 01:00:00
3/23/08
10% Core: Stability/Balance (2x) 00:40:002% Gym (1x) 00:10:0012% Orienteering (1x) 00:50:0030% Pump (weights class) (2x) 02:00:0030% Run (5x) 02:01:0012% Stretching (4x) 00:50:00
3/16/08
5% Cycle (1x) 00:40:0010% Gym (3x) 01:20:005% Orienteering (1x) 00:40:0018% Run (3x) 02:20:002% Stretching (2x) 00:20:0049% Walk (4x) 06:20:007% Yoga (1x) 01:00:00
3/9/08
6% Core: Stability/Balance (1x) 00:25:0022% Run (4x) 01:26:305% Stretching (2x) 00:20:0050% Walk (1x) 03:15:0015% Yoga (1x) 01:00:00
3/2/08
18% Cycle (2x) 01:35:005% Gym (1x) 00:30:0025% Orienteering (3x) 02:13:3011% Pump (weights class) (1x) 01:00:0015% Run (4x) 01:20:0010% Stretching (4x) 00:55:0011% Yoga (1x) 01:00:00
2/24/08
11% Cycle (1x) 01:00:0024% Orienteering (2x) 02:10:2211% Pump (weights class) (1x) 01:00:0010% Run (3x) 00:55:204% Stretching (2x) 00:25:0027% Walk (1x) 02:30:0011% Yoga (1x) 01:00:00
2/17/08
4% Core: Stability/Balance (1x) 00:30:006% Cycle (2x) 00:45:008% Orienteering (2x) 01:00:008% Pump (weights class) (1x) 01:00:0016% Run (2x) 01:55:007% Stretching (4x) 00:50:0039% Walk (1x) 04:30:008% Yoga (1x) 01:00:00
2/10/08
6% Core: Stability/Balance (1x) 00:25:0013% Cycle (4x) 00:50:1530% Orienteering (3x) 01:59:0015% Pump (weights class) (1x) 01:00:0018% Stretching (5x) 01:10:0015% Yoga (1x) 01:00:00
2/3/08
21% 'Alternative' Training (1x) 02:00:009% Gym (1x) 00:55:0014% Orienteering (2x) 01:23:0041% Run (2x) 03:55:0012% Stretching (4x) 01:10:00
1/27/08
31% Cycle (2x) 02:00:0022% Orienteering (2x) 01:27:4915% Pump (weights class) (1x) 01:00:001% Run (1x) 00:05:005% Stretching (2x) 00:20:0023% Walk (1x) 01:30:00
1/13/08
61% Pump (weights class) (1x) 01:00:0038% Run (2x) 00:37:07
1/6/08
10% Core: Stability/Balance (1x) 00:25:0039% Gym (2x) 01:35:0036% Run (4x) 01:27:4014% Stretching (3x) 00:35:00
12/30/07
25% Core: Stability/Balance (1x) 00:50:0030% Gym (1x) 01:00:0024% Run (2x) 00:47:3720% Stretching (3x) 00:40:00
12/23/07
69% Core: Stability/Balance (1x) 00:45:0030% Cycle (1x) 00:20:00
12/16/07
25% Core: Stability/Balance (2x) 01:00:0015% Cycle (1x) 00:35:0037% Orienteering (3x) 01:27:2021% Run (2x) 00:50:00
12/9/07
25% 'Alternative' Training (1x) 01:30:0030% Cycle (4x) 01:50:0040% Orienteering (5x) 02:25:004% Stretching (1x) 00:15:00
12/2/07
24% 'Alternative' Training (1x) 01:00:0031% Cycle (1x) 01:15:0025% Orienteering (1x) 01:01:0018% Yoga (1x) 00:45:00
11/25/07
41% 'Alternative' Training (1x) 01:30:0013% Cycle (1x) 00:30:009% Orienteering (1x) 00:20:0030% Run (3x) 01:06:304% Stretching (1x) 00:10:00
11/18/07
24% 'Alternative' Training (1x) 02:00:0012% Orienteering (1x) 01:00:0024% Pump (weights class) (2x) 02:00:0019% Run (2x) 01:35:009% Stretching (3x) 00:45:0012% Yoga (1x) 01:00:00
11/11/07
4% Core: Stability/Balance (1x) 00:15:0020% Cycle (4x) 01:15:1014% Gym (1x) 00:55:006% Orienteering (1x) 00:25:0042% Run (5x) 02:37:3012% Stretching (3x) 00:45:00
11/4/07
5% Core: Stability/Balance (1x) 00:20:0022% Cycle (3x) 01:20:0029% Orienteering (2x) 01:44:208% Run (3x) 00:30:0010% Stretching (2x) 00:35:0022% Yoga (2x) 01:20:00
10/28/07
9% Cycle (2x) 00:45:0041% Orienteering (3x) 03:17:2712% Pump (weights class) (1x) 01:00:0011% Run (2x) 00:53:0024% Stretching (5x) 01:55:00
10/21/07
17% Cycle (1x) 00:45:0043% Orienteering (2x) 01:54:1322% Pump (weights class) (1x) 01:00:0011% Run (1x) 00:30:005% Stretching (1x) 00:15:00
10/14/07
41% Orienteering (2x) 01:18:3029% Run (3x) 00:55:207% Stretching (1x) 00:15:0021% Walk (1x) 00:40:00
10/7/07
8% Core: Stability/Balance (1x) 00:15:0013% Cycle (2x) 00:25:0024% Orienteering (1x) 00:45:0034% Run (2x) 01:03:0019% Walk (1x) 00:35:00
9/30/07
19% Cycle (1x) 00:20:0033% Run (2x) 00:35:0047% Walk (2x) 00:50:00
9/23/07
14% Orienteering (1x) 00:30:0085% Walk (1x) 03:00:00
9/16/07
20% Gym (1x) 00:50:0079% Walk (3x) 03:10:00
9/9/07
28% Cycle (3x) 02:15:00