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Weekly Training: CMW

Week
Ending		Hrs by Intensity
012345678910111213141516
10/5/08
100% intensity 1
4/6/08
34% intensity 545% intensity 319% intensity 2
3/30/08
28% intensity 552% intensity 318% intensity 2
3/23/08
34% intensity 565% intensity 2
3/2/08
58% intensity 335% intensity 2
2/3/08
47% intensity 327% intensity 225% intensity 1
1/27/08
27% intensity 423% intensity 348% intensity 2
1/20/08
27% intensity 329% intensity 243% intensity 1
1/13/08
52% intensity 347% intensity 1
1/6/08
100% intensity 2
12/23/07
42% intensity 357% intensity 2
12/16/07
100% intensity 2

Week
Ending		Hrs by Activity
012345678910111213141516
10/5/08
100% Walk (3x) 08:44:20
4/6/08
45% GA run (1x) 01:06:0019% Recovery run (1x) 00:28:5834% Run (1x) 00:50:00
3/30/08
5% Core workout (1x) 00:10:0039% Recovery run (2x) 01:09:0928% Run (1x) 00:50:0025% Weights (1x) 00:45:00
3/23/08
23% E/S run (1x) 00:33:0241% Recovery run (1x) 01:00:0434% Run (1x) 00:50:00
3/2/08
83% E/S run (2x) 01:10:005% Stretching (1x) 00:05:0010% Strides (1x) 00:09:00
2/3/08
15% E/S run (1x) 00:41:4114% GA run (1x) 00:38:0066% Recovery run (4x) 02:54:263% Strides (1x) 00:10:00
1/27/08
23% E/S run (1x) 00:31:0027% Orienteering (1x) 00:36:0248% Recovery run (2x) 01:03:40
1/20/08
100% Run (3x) 01:56:57
1/13/08
100% Run (3x) 01:36:55
1/6/08
100% Run (2x) 00:55:00
12/23/07
100% Run (2x) 01:14:20
12/16/07
100% Run (1x) 00:31:12

Core workout
E/S run
GA run
Long run
LT run
Maffetone run
MLR
Orienteering
Recovery run
Run
Stretching
Strides
VO2 max
Walk
Weights

[in calendar format]



 

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