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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: Ruhis

Week
Ending		Hrs by Intensity
012345678910111213141516
10/12/08
13% intensity 513% intensity 353% intensity 218% intensity 1
10/5/08
6% intensity 529% intensity 429% intensity 235% intensity 1
9/28/08
29% intensity 333% intensity 237% intensity 1
9/21/08
38% intensity 43% intensity 39% intensity 248% intensity 1
9/14/08
39% intensity 441% intensity 219% intensity 1
9/7/08
6% intensity 542% intensity 424% intensity 226% intensity 1
8/31/08
18% intensity 410% intensity 328% intensity 243% intensity 1
8/24/08
14% intensity 432% intensity 318% intensity 234% intensity 1
8/17/08
14% intensity 412% intensity 312% intensity 261% intensity 1
8/10/08
20% intensity 48% intensity 342% intensity 227% intensity 1
8/3/08
22% intensity 277% intensity 1
7/27/08
39% intensity 432% intensity 36% intensity 221% intensity 1
7/20/08
11% intensity 311% intensity 276% intensity 1
7/13/08
29% intensity 420% intensity 335% intensity 215% intensity 1
7/6/08
10% intensity 49% intensity 349% intensity 230% intensity 1
6/29/08
5% intensity 41% intensity 312% intensity 280% intensity 1
6/22/08
100% intensity 1
6/15/08
21% intensity 412% intensity 336% intensity 229% intensity 1
6/8/08
8% intensity 47% intensity 323% intensity 260% intensity 1
6/1/08
12% intensity 527% intensity 255% intensity 1
5/25/08
4% intensity 514% intensity 41% intensity 353% intensity 225% intensity 1
5/18/08
6% intensity 414% intensity 278% intensity 1
5/11/08
5% intensity 53% intensity 415% intensity 315% intensity 259% intensity 1
5/4/08
24% intensity 523% intensity 419% intensity 233% intensity 1
4/27/08
13% intensity 54% intensity 450% intensity 232% intensity 1
4/20/08
8% intensity 57% intensity 410% intensity 316% intensity 257% intensity 1
4/13/08
6% intensity 444% intensity 317% intensity 231% intensity 1
4/6/08
2% intensity 58% intensity 413% intensity 316% intensity 259% intensity 1
3/30/08
8% intensity 42% intensity 331% intensity 257% intensity 1
3/23/08
8% intensity 410% intensity 314% intensity 265% intensity 1
3/16/08
6% intensity 57% intensity 319% intensity 266% intensity 1
3/9/08
10% intensity 55% intensity 415% intensity 268% intensity 1
3/2/08
0% intensity 515% intensity 433% intensity 249% intensity 1
2/24/08
11% intensity 49% intensity 339% intensity 239% intensity 1
2/17/08
44% intensity 320% intensity 235% intensity 1
2/10/08
2% intensity 47% intensity 369% intensity 221% intensity 1
2/3/08
4% intensity 419% intensity 348% intensity 227% intensity 1
1/27/08
5% intensity 419% intensity 312% intensity 262% intensity 1
1/20/08
7% intensity 292% intensity 1
1/13/08
3% intensity 56% intensity 414% intensity 345% intensity 229% intensity 1
1/6/08
13% intensity 339% intensity 246% intensity 1
12/30/07
11% intensity 44% intensity 343% intensity 240% intensity 1
12/23/07
1% intensity 50% intensity 420% intensity 334% intensity 242% intensity 1
12/16/07
7% intensity 472% intensity 219% intensity 1
12/9/07
13% intensity 431% intensity 255% intensity 1
12/2/07
14% intensity 415% intensity 364% intensity 25% intensity 1
11/25/07
19% intensity 352% intensity 227% intensity 1
11/18/07
18% intensity 461% intensity 219% intensity 1
11/11/07
10% intensity 356% intensity 233% intensity 1
11/4/07
2% intensity 372% intensity 225% intensity 1
10/28/07
3% intensity 426% intensity 340% intensity 229% intensity 1
10/21/07
3% intensity 464% intensity 232% intensity 1
10/14/07
6% intensity 375% intensity 217% intensity 1
10/7/07
7% intensity 46% intensity 333% intensity 253% intensity 1
9/30/07
6% intensity 482% intensity 211% intensity 1
9/23/07
83% intensity 216% intensity 1
9/16/07
28% intensity 371% intensity 2

Week
Ending		Hrs by Activity
012345678910111213141516
10/12/08
12% Flexi-Bar (1x) 00:20:0018% Jogging (1x) 00:30:0068% Running (4x) 01:49:00
10/5/08
4% Circuit training etc. (1x) 00:15:0017% Jogging (2x) 00:55:0028% Orienteering (3x) 01:33:2840% Running (4x) 02:10:009% Therapeutic exercise (1x) 00:30:00
9/28/08
4% Circuit training etc. (1x) 00:15:006% Jogging (1x) 00:20:0057% Orienteering (2x) 03:01:1230% Running (2x) 01:37:00
9/21/08
3% Flexi-Bar (1x) 00:15:003% Hiking (1x) 00:15:0016% Jogging (3x) 01:05:0035% Orienteering (3x) 02:17:3035% Running (4x) 02:15:003% Therapeutic exercise (1x) 00:15:00
9/14/08
39% Orienteering (1x) 01:02:2160% Running (3x) 01:35:00
9/7/08
9% Aqua jogging (1x) 00:40:007% Cycling (1x) 00:30:003% Flexi-Bar (1x) 00:15:008% Jogging (2x) 00:35:0042% Orienteering (2x) 02:56:2826% Running (3x) 01:50:001% Therapeutic exercise (1x) 00:05:00
8/31/08
6% Aqua jogging (1x) 00:30:0026% Cycling (4x) 02:00:003% Flexi-Bar (1x) 00:15:006% Jogging (1x) 00:30:0018% Orienteering (2x) 01:20:4821% Running (2x) 01:35:006% Running technique exercises (1x) 00:30:006% Swimming (1x) 00:30:003% Therapeutic exercise (1x) 00:15:00
8/24/08
14% Aqua jogging (1x) 00:45:009% Flexi-Bar (1x) 00:30:006% Jogging (1x) 00:20:0035% Orienteering (3x) 01:55:0023% Running (3x) 01:15:0010% Running technique exercises (1x) 00:35:00
8/17/08
3% Aqua jogging (2x) 00:15:0038% Cycling (3x) 02:55:0012% Jogging (2x) 00:55:009% Nordic walking (1x) 00:45:0021% Orienteering (2x) 01:40:006% Running (1x) 00:30:007% Swimming (2x) 00:35:00
8/10/08
30% Cycling (2x) 01:45:008% Flexi-Bar (1x) 00:30:008% Jogging (1x) 00:30:0020% Orienteering (2x) 01:10:1513% Running (2x) 00:45:0013% Swimming (2x) 00:45:004% Therapeutic exercise (1x) 00:15:00
8/3/08
16% Aqua jogging (1x) 00:45:0033% Cycling (2x) 01:30:0011% Flexi-Bar (1x) 00:30:0011% Jogging (1x) 00:30:0016% Rowing (1x) 00:45:0011% Swimming (2x) 00:30:00
7/27/08
28% Jogging (5x) 02:10:0071% Orienteering (5x) 05:31:37
7/20/08
23% Cycling (2x) 01:30:0011% Flexi-Bar (1x) 00:45:0015% Jogging (2x) 01:00:0011% Nordic walking (1x) 00:45:0033% Orienteering (1x) 02:10:003% Therapeutic exercise (1x) 00:15:00
7/13/08
7% Jogging (1x) 00:30:0060% Orienteering (4x) 04:01:5331% Running (4x) 02:05:00
7/6/08
4% Circuit training etc. (1x) 00:30:0034% Cycling (2x) 03:50:006% Flexi-Bar (1x) 00:45:003% Jogging (1x) 00:20:0015% Nordic walking (2x) 01:45:0014% Orienteering (2x) 01:38:096% Running (1x) 00:45:009% Swimming (1x) 01:00:004% Therapeutic exercise (2x) 00:30:00
6/29/08
1% Aqua jogging (1x) 00:15:0066% Cycling (7x) 10:45:003% Flexi-Bar (1x) 00:30:004% Gym (1x) 00:45:0010% Orienteering (1x) 01:45:001% Rowing (1x) 00:10:005% Stairs (1x) 00:55:004% Swimming (2x) 00:45:001% Therapeutic exercise (1x) 00:15:00
6/22/08
50% Cycling (2x) 03:20:0017% Orienteering (1x) 01:10:0031% Rowing (2x) 02:05:00
6/15/08
15% Flexi-Bar (1x) 00:45:0020% Jogging (2x) 01:00:0033% Orienteering (2x) 01:36:5229% Running (3x) 01:25:00
6/8/08
14% Circuit training etc. (2x) 00:50:0038% Cycling (3x) 02:15:008% Jogging (1x) 00:30:0014% Nordic walking (1x) 00:50:0025% Running (3x) 01:30:00
6/1/08
3% Cycling (1x) 00:10:0029% Jogging (3x) 01:25:0015% Nordic walking (1x) 00:45:0030% Orienteering (4x) 01:27:1720% Running (2x) 01:00:00
5/25/08
1% Circuit training etc. (1x) 00:05:0025% Jogging (5x) 01:30:0072% Orienteering (7x) 04:11:55
5/18/08
12% Circuit training etc. (1x) 00:55:0060% Cycling (2x) 04:20:005% Jogging (2x) 00:25:0021% Orienteering (3x) 01:32:35
5/11/08
11% Circuit training etc. (1x) 00:45:0032% Cycling (3x) 02:05:007% Flexi-Bar (1x) 00:30:0015% Games (1x) 01:00:007% Orienteering (2x) 00:27:4921% Running (4x) 01:25:003% Therapeutic exercise (1x) 00:15:00
5/4/08
33% Hiking (1x) 01:25:0024% Orienteering (1x) 01:02:1442% Running (3x) 01:50:00
4/27/08
8% Flexi-Bar (1x) 00:30:0016% Games (1x) 01:00:008% Jogging (1x) 00:30:0032% Orienteering (2x) 01:57:4425% Running (3x) 01:30:008% Therapeutic exercise (2x) 00:30:00
4/20/08
2% Aqua jogging (1x) 00:15:009% Circuit training etc. (1x) 00:55:0016% Cycling (2x) 01:30:0010% Games (1x) 01:00:009% Jogging (2x) 00:50:0016% Nordic walking (1x) 01:30:008% Orienteering (1x) 00:45:4518% Running (2x) 01:40:005% Swimming (1x) 00:30:002% Therapeutic exercise (1x) 00:15:00
4/13/08
15% Circuit training etc. (1x) 00:45:0010% Flexi-Bar (1x) 00:30:0020% Games (1x) 01:00:0023% Orienteering (1x) 01:08:3024% Running (3x) 01:10:005% Therapeutic exercise (1x) 00:15:00
4/6/08
13% Cycling (1x) 01:00:006% Flexi-Bar (1x) 00:30:0013% Games (1x) 01:00:006% Jogging (1x) 00:30:0019% Nordic walking (1x) 01:30:008% Orienteering (1x) 00:37:0622% Running (3x) 01:41:439% Therapeutic exercise (2x) 00:45:00
3/30/08
9% Circuit training etc. (1x) 00:35:005% Cross-country skiing (1x) 00:20:0015% Games (1x) 01:00:0033% Nordic walking (2x) 02:10:0029% Running (4x) 01:53:432% Running technique exercises (1x) 00:10:003% Therapeutic exercise (1x) 00:15:00
3/23/08
10% Aqua jogging (1x) 01:00:005% Flexi-Bar (1x) 00:30:0010% Games (1x) 01:00:0067% Orienteering (5x) 06:07:302% Running (1x) 00:15:002% Therapeutic exercise (1x) 00:15:00
3/16/08
6% Circuit training etc. (1x) 00:30:0019% Cross-country skiing (1x) 01:30:0010% Cycling (1x) 00:50:0013% Games (1x) 01:00:007% Gym (1x) 00:35:0026% Hiking (1x) 02:00:001% Jogging (1x) 00:05:0011% Running (2x) 00:55:003% Therapeutic exercise (1x) 00:15:00
3/9/08
8% Jogging (5x) 01:05:0091% Orienteering (12x) 11:39:00
3/2/08
4% Circuit training etc. (1x) 00:15:004% Flexi-Bar (1x) 00:15:002% Jogging (1x) 00:10:0016% Nordic walking (1x) 01:00:0055% Orienteering (3x) 03:15:0012% Running (2x) 00:43:204% Therapeutic exercise (1x) 00:15:00
2/24/08
12% Circuit training etc. (2x) 01:20:0019% Cross-country skiing (4x) 01:58:152% Cross-trainer (1x) 00:15:0010% Cycling (2x) 01:05:004% Flexi-Bar (1x) 00:30:009% Games (1x) 01:00:005% Gym (1x) 00:35:0015% Nordic walking (1x) 01:35:0016% Orienteering (1x) 01:40:003% Therapeutic exercise (1x) 00:20:00
2/17/08
17% Aqua jogging (1x) 01:00:0026% Cross-country skiing (1x) 01:30:008% Flexi-Bar (1x) 00:30:0038% Games (2x) 02:10:008% Therapeutic exercise (2x) 00:30:00
2/10/08
11% Circuit training etc. (2x) 01:40:0055% Cross-country skiing (4x) 07:55:007% Cycling (3x) 01:05:003% Flexi-Bar (1x) 00:30:0014% Games (2x) 02:00:002% Gym (1x) 00:20:004% Therapeutic exercise (3x) 00:40:00
2/3/08
6% Aqua jogging (2x) 00:40:0016% Circuit training etc. (2x) 01:45:002% Cross-trainer (1x) 00:15:004% Flexi-Bar (1x) 00:30:0023% Games (2x) 02:30:004% Gym (1x) 00:30:0014% Nordic walking (1x) 01:30:008% Running (2x) 00:55:3312% Swimming (2x) 01:20:004% Therapeutic exercise (2x) 00:30:00
1/27/08
4% Flexi-Bar (1x) 00:30:0029% Games (3x) 03:00:0029% Hiking (1x) 03:05:0020% Nordic walking (1x) 02:05:0011% Running (2x) 01:10:004% Therapeutic exercise (2x) 00:30:00
1/20/08
17% Circuit training etc. (1x) 00:45:007% Cross-trainer (1x) 00:20:007% Cycling (1x) 00:20:0023% Games (1x) 01:00:0035% Nordic walking (1x) 01:30:007% Rowing (1x) 00:20:00
1/13/08
1% Aqua jogging (1x) 00:10:004% Circuit training etc. (1x) 00:40:0014% Cross-country skiing (1x) 02:00:001% Cross-trainer (1x) 00:15:004% Flexi-Bar (1x) 00:35:0013% Games (2x) 01:55:001% Jogging (1x) 00:10:0014% Nordic walking (1x) 02:00:0029% Running (6x) 04:10:587% Running technique exercises (1x) 01:05:005% Swimming (1x) 00:45:001% Therapeutic exercise (1x) 00:15:00
1/6/08
9% Circuit training etc. (1x) 00:55:005% Flexi-Bar (1x) 00:30:009% Games (1x) 00:55:0021% Nordic walking (1x) 02:00:0042% Running (6x) 04:00:006% Running technique exercises (1x) 00:35:005% Therapeutic exercise (2x) 00:30:00
12/30/07
11% Circuit training etc. (2x) 01:30:009% Games (1x) 01:10:002% Jogging (1x) 00:20:0033% Nordic walking (2x) 04:10:0033% Running (8x) 04:11:264% Running technique exercises (1x) 00:35:004% Therapeutic exercise (2x) 00:35:00
12/23/07
8% Circuit training etc. (1x) 00:55:004% Flexi-Bar (2x) 00:30:0020% Games (2x) 02:10:0024% Nordic walking (2x) 02:30:0020% Orienteering (1x) 02:05:0018% Running (9x) 01:56:122% Therapeutic exercise (1x) 00:15:00
12/16/07
11% Circuit training etc. (1x) 00:45:007% Flexi-Bar (1x) 00:30:0031% Games (2x) 02:00:0044% Running (3x) 02:50:003% Therapeutic exercise (1x) 00:15:00
12/9/07
1% Aqua jogging (1x) 00:15:005% Flexi-Bar (1x) 00:45:0014% Games (2x) 02:00:004% Gym (1x) 00:40:008% Jogging (1x) 01:10:0022% Nordic walking (2x) 03:10:0031% Running (8x) 04:25:003% Running technique exercises (1x) 00:30:005% Swimming (1x) 00:45:001% Therapeutic exercise (1x) 00:15:00
12/2/07
7% Circuit training etc. (2x) 00:30:0012% Cycling (2x) 00:50:0011% Flexi-Bar (1x) 00:45:0015% Games (1x) 01:00:0028% Gym (2x) 01:50:0023% Running (2x) 01:30:00
11/25/07
9% Circuit training etc. (1x) 00:45:0010% Cycling (2x) 00:50:0024% Games (2x) 01:50:0038% Gym (3x) 02:55:0016% Running (2x) 01:15:00
11/18/07
3% Aqua jogging (1x) 00:15:009% Circuit training etc. (1x) 00:45:004% Cycling (1x) 00:20:006% Flexi-Bar (1x) 00:30:009% Games (1x) 00:45:0043% Gym (3x) 03:30:009% Nordic walking (1x) 00:45:005% Running (1x) 00:25:006% Swimming (1x) 00:30:003% Therapeutic exercise (1x) 00:15:00