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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: spongey

Week
Ending		Hrs by Intensity
012345678910111213141516
12/7/08
16% intensity 415% intensity 367% intensity 2
11/30/08
13% intensity 471% intensity 314% intensity 2
11/16/08
21% intensity 515% intensity 434% intensity 321% intensity 2
11/9/08
3% intensity 530% intensity 413% intensity 352% intensity 2
11/2/08
10% intensity 533% intensity 441% intensity 39% intensity 2
10/26/08
47% intensity 516% intensity 45% intensity 324% intensity 22% intensity 1
10/19/08
16% intensity 53% intensity 461% intensity 315% intensity 2
10/12/08
29% intensity 535% intensity 430% intensity 3
10/5/08
4% intensity 532% intensity 431% intensity 317% intensity 2
9/28/08
22% intensity 528% intensity 345% intensity 2
9/21/08
34% intensity 515% intensity 436% intensity 36% intensity 2
9/14/08
4% intensity 514% intensity 475% intensity 35% intensity 2
9/7/08
21% intensity 54% intensity 441% intensity 318% intensity 2
8/31/08
100% intensity 3
8/17/08
22% intensity 477% intensity 3
8/10/08
22% intensity 53% intensity 452% intensity 321% intensity 2
8/3/08
8% intensity 512% intensity 467% intensity 34% intensity 2
7/27/08
91% intensity 58% intensity 3
7/20/08
100% intensity 3
7/13/08
12% intensity 544% intensity 327% intensity 2
7/6/08
15% intensity 513% intensity 470% intensity 3
6/29/08
27% intensity 567% intensity 35% intensity 2
6/22/08
100% intensity 3
6/15/08
4% intensity 522% intensity 462% intensity 310% intensity 2
6/8/08
21% intensity 578% intensity 3
6/1/08
100% intensity 3
5/25/08
14% intensity 519% intensity 453% intensity 35% intensity 2
5/18/08
12% intensity 518% intensity 440% intensity 327% intensity 1
5/4/08
4/27/08
12% intensity 464% intensity 323% intensity 2
4/20/08
35% intensity 514% intensity 432% intensity 317% intensity 2
4/13/08
21% intensity 548% intensity 324% intensity 25% intensity 1
4/6/08
12% intensity 59% intensity 453% intensity 324% intensity 2
3/16/08
6% intensity 54% intensity 485% intensity 33% intensity 2
3/9/08
20% intensity 514% intensity 458% intensity 36% intensity 2
3/2/08
7% intensity 530% intensity 447% intensity 314% intensity 2
2/24/08
6% intensity 58% intensity 457% intensity 327% intensity 2
2/17/08
13% intensity 520% intensity 439% intensity 320% intensity 2
2/10/08
4% intensity 520% intensity 374% intensity 1+
2/3/08
3% intensity 55% intensity 410% intensity 34% intensity 272% intensity 1
1/27/08
13% intensity 555% intensity 428% intensity 33% intensity 2
1/20/08
1% intensity 510% intensity 451% intensity 324% intensity 24% intensity 1
1/13/08
4% intensity 549% intensity 439% intensity 36% intensity 1
1/6/08
30% intensity 461% intensity 38% intensity 2

Week
Ending		Hrs by Activity
012345678910111213141516
12/7/08
42% Gym (2x) 00:55:2016% Intervals (1x) 00:21:4641% Warm Up/Down (2x) 00:54:00
11/30/08
15% ciurcits (1x) 01:00:0032% Gym (2x) 02:05:0028% run (3x) 01:51:1813% Technical Orienteering (1x) 00:53:109% Warm Up/Down (1x) 00:35:00
11/16/08
15% ciurcits (1x) 01:00:0028% Gym (3x) 01:50:006% Intervals (1x) 00:24:008% run (1x) 00:31:267% streching (1x) 00:30:009% tempo run (1x) 00:37:3023% Warm Up/Down (5x) 01:32:00
11/9/08
9% ciurcits (1x) 00:45:0024% Gym (1x) 02:00:004% Intervals (1x) 00:21:0012% run (1x) 01:00:009% Slow run (1x) 00:45:0033% Technical Orienteering (4x) 02:41:436% Warm Up/Down (1x) 00:30:00
11/2/08
24% ciurcits (2x) 02:05:003% cycling (1x) 00:20:0011% Hill Reps (1x) 00:58:174% Intervals (1x) 00:23:0024% run (2x) 02:04:235% Slow run (1x) 00:30:005% streching (1x) 00:30:0016% Technical Orienteering (2x) 01:27:453% Warm Up/Down (2x) 00:18:30
10/26/08
16% ciurcits (1x) 01:00:005% cycling (1x) 00:20:387% Intervals (1x) 00:27:204% streching (1x) 00:15:0039% Technical Orienteering (3x) 02:27:0227% Warm Up/Down (5x) 01:40:00
10/19/08
10% ciurcits (1x) 01:00:004% cycling (1x) 00:26:0017% Gym (3x) 01:39:2810% Intervals (2x) 00:59:4637% run (3x) 03:32:353% streching (1x) 00:20:005% tempo run (1x) 00:32:3811% Warm Up/Down (3x) 01:03:16
10/12/08
28% ciurcits (3x) 01:35:004% streching (1x) 00:15:0046% Technical Orienteering (3x) 02:33:0519% Warm Up/Down (2x) 01:05:00
10/5/08
12% ciurcits (1x) 01:00:004% cycling (1x) 00:20:0016% Gym (2x) 01:15:009% Intervals (2x) 00:43:0020% Slow run (2x) 01:33:0012% streching (2x) 01:00:0014% Technical Orienteering (1x) 01:05:0010% Warm Up/Down (2x) 00:48:00
9/28/08
23% cycling (1x) 02:00:0026% Gym (3x) 02:15:008% Slow run (1x) 00:42:003% streching (1x) 00:20:0037% Technical Orienteering (3x) 03:13:42
9/21/08
23% Gym (1x) 01:10:006% Hill Reps (1x) 00:20:0012% run (1x) 00:39:016% streching (1x) 00:20:0043% Technical Orienteering (4x) 02:11:226% Warm Up/Down (1x) 00:21:00
9/14/08
14% ciurcits (2x) 00:50:009% cycling (1x) 00:34:0020% Gym (2x) 01:09:384% Intervals (1x) 00:16:0035% run (3x) 02:02:019% Slow run (1x) 00:31:145% Warm Up/Down (1x) 00:20:00
9/7/08
21% cycling (2x) 01:36:4513% Gym (2x) 01:00:502% Intervals (1x) 00:09:0018% run (2x) 01:21:2613% streching (2x) 01:00:0019% Technical Orienteering (2x) 01:28:2211% Warm Up/Down (3x) 00:53:00
8/31/08
50% ciurcits (1x) 00:30:0049% run (1x) 00:29:30
8/17/08
22% ciurcits (1x) 00:30:0055% run (1x) 01:14:5622% tempo run (1x) 00:30:15
8/10/08
11% ciurcits (1x) 00:30:009% Intervals (1x) 00:25:0075% run (6x) 03:17:323% tempo run (1x) 00:08:00
8/3/08
12% ciurcits (1x) 00:30:0028% cycling (1x) 01:10:008% Hill Reps (1x) 00:20:0039% run (3x) 01:38:478% streching (1x) 00:20:004% Warm Up/Down (1x) 00:10:00
7/27/08
8% run (1x) 00:25:3091% Technical Orienteering (5x) 04:35:50
7/20/08
100% Technical Orienteering (1x) 12:00:00
7/13/08
12% ciurcits (1x) 00:25:0012% Hill Reps (1x) 00:24:3847% run (3x) 01:33:0015% streching (1x) 00:30:0012% Warm Up/Down (1x) 00:25:00
7/6/08
14% ciurcits (2x) 00:50:0015% Hill Reps (1x) 00:56:0047% run (4x) 02:49:2817% Technical Orienteering (1x) 01:01:235% tempo run (1x) 00:17:45
6/29/08
14% Gym (1x) 01:00:008% run (1x) 00:34:125% Slow run (1x) 00:23:0053% Technical Orienteering (4x) 03:47:4619% tempo run (2x) 01:22:04
6/22/08
25% 5-a-side football (1x) 01:00:0012% ciurcits (1x) 00:30:0061% run (3x) 02:22:36
6/15/08
14% 5-a-side football (1x) 01:00:003% ciurcits (1x) 00:15:004% Hill Reps (1x) 00:19:4323% run (2x) 01:39:2239% Technical Orienteering (2x) 02:42:594% tempo run (1x) 00:19:302% Unspecified (1x) 00:09:467% Warm Up/Down (1x) 00:30:00
6/8/08
16% 5-a-side football (1x) 01:00:0013% Hill Reps (1x) 00:49:328% Intervals (1x) 00:30:0021% run (2x) 01:19:2340% Technical Orienteering (2x) 02:30:00
6/1/08
100% run (1x) 00:27:41
5/25/08
15% 5-a-side football (1x) 01:00:0015% Gym (1x) 01:00:0032% run (3x) 02:02:085% Slow run (1x) 00:20:477% streching (1x) 00:28:0014% Technical Orienteering (1x) 00:56:308% tempo run (1x) 00:32:00
5/18/08
10% 5-a-side football (1x) 01:00:0021% Crying/ Hitting things (1x) 02:00:0013% cycling (1x) 01:15:005% Golf (1x) 00:30:0010% Gym (1x) 01:00:007% Hill Reps (1x) 00:42:045% run (1x) 00:29:2312% Technical Orienteering (1x) 01:10:2311% tempo run (1x) 01:01:21
5/4/08
100% streching (1x) 00:20:00
4/27/08
15% 5-a-side football (2x) 01:30:006% ciurcits (1x) 00:35:0035% cycling (5x) 03:20:0021% run (2x) 02:02:195% Slow run (1x) 00:33:467% Technical Orienteering (1x) 00:44:456% tempo run (1x) 00:38:15
4/20/08
15% cycling (1x) 00:40:008% Intervals (1x) 00:20:2514% run (1x) 00:35:547% Slow run (1x) 00:20:0035% Technical Orienteering (2x) 01:29:2217% Warm Up/Down (3x) 00:45:00
4/13/08
11% cycling (1x) 00:40:0032% run (2x) 01:53:1312% Slow run (1x) 00:43:2239% Technical Orienteering (4x) 02:18:175% tempo run (1x) 00:18:32
4/6/08
18% 5-a-side football (1x) 01:00:009% ciurcits (1x) 00:29:5927% cycling (1x) 01:30:0025% Slow run (2x) 01:21:0512% Technical Orienteering (1x) 00:41:276% Warm Up/Down (1x) 00:20:00
3/16/08
7% 5-a-side football (1x) 00:30:006% Intervals (2x) 00:28:0021% rugby (1x) 01:30:0027% run (2x) 01:52:5029% Technical Orienteering (1x) 02:01:004% tempo run (1x) 00:19:263% Warm Up/Down (1x) 00:15:00
3/9/08
12% 5-a-side football (1x) 00:40:009% ciurcits (1x) 00:30:0019% Gym (1x) 01:05:001% Intervals (1x) 00:04:0032% run (3x) 01:44:4219% Technical Orienteering (1x) 01:02:116% Warm Up/Down (1x) 00:20:00
3/2/08
36% 5-a-side football (3x) 02:30:007% ciurcits (1x) 00:30:0015% cycling (1x) 01:05:0014% Gym (1x) 01:00:0017% run (1x) 01:12:057% tempo run (1x) 00:31:16
2/24/08
27% 5-a-side football (2x) 01:40:008% ciurcits (1x) 00:30:0024% run (3x) 01:29:2038% Technical Orienteering (2x) 02:20:00
2/17/08
34% 5-a-side football (3x) 02:30:006% ciurcits (1x) 00:30:0019% run (2x) 01:24:425% streching (1x) 00:23:0019% Technical Orienteering (2x) 01:25:337% tempo run (1x) 00:34:546% Warm Up/Down (1x) 00:30:00
2/10/08
1% cycling (1x) 00:20:001% run (1x) 00:20:0093% skiing (5x) 30:00:00+
2/3/08
5% ciurcits (1x) 00:26:105% Hill Reps (1x) 00:27:025% run (1x) 00:25:0072% skiing (1x) 06:00:004% streching (1x) 00:20:003% tempo run (1x) 00:18:004% Warm Up/Down (2x) 00:20:00
1/27/08
27% 5-a-side football (2x) 01:30:0017% ciurcits (1x) 00:58:018% Hill Reps (1x) 00:28:5510% run (1x) 00:35:1813% Street Race (1x) 00:43:1220% Technical Orienteering (1x) 01:06:313% Warm Up/Down (1x) 00:10:00
1/20/08
27% 5-a-side football (2x) 01:30:0015% ciurcits (1x) 00:51:388% Intervals (2x) 00:27:5533% run (2x) 01:50:327% streching (1x) 00:24:003% tempo run (1x) 00:12:554% Warm Up/Down (1x) 00:15:00
1/13/08
8% 5-a-side football (1x) 00:25:009% ciurcits (1x) 00:30:004% Intervals (1x) 00:15:0060% Technical Orienteering (4x) 03:08:3110% tempo run (1x) 00:33:416% Warm Up/Down (1x) 00:20:00
1/6/08
20% 5-a-side football (1x) 01:00:0010% ciurcits (1x) 00:30:0061% run (3x) 03:04:248% Slow run (1x) 00:24:35

5-a-side football
ciurcits
Crying/ Hitting things
cycling
Golf
Gym
Hill Reps
Intervals
rugby
run
skiing
Slow run
streching
Street Race
Technical Orienteering
tempo run
Unspecified
Warm Up/Down

[in calendar format]



 

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