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Weekly Training: caseAR

Week
Ending		Hrs by Intensity
012345678910111213141516
3/20/10
100% intensity 3
3/13/10
14% intensity 579% intensity 34% intensity 21% intensity 1
3/6/10
14% intensity 481% intensity 33% intensity 2
2/27/10
82% intensity 317% intensity 1
2/20/10
100% intensity 3
2/13/10
21% intensity 464% intensity 313% intensity 1
2/6/10
19% intensity 469% intensity 38% intensity 2
1/30/10
100% intensity 3
1/23/10
22% intensity 477% intensity 3
1/16/10
97% intensity 32% intensity 2
1/9/10
16% intensity 56% intensity 466% intensity 35% intensity 24% intensity 1
1/2/10
7% intensity 492% intensity 3
12/26/09
100% intensity 3
12/19/09
36% intensity 59% intensity 420% intensity 328% intensity 25% intensity 1
12/12/09
100% intensity 3
12/5/09
71% intensity 316% intensity 211% intensity 1
11/28/09
20% intensity 478% intensity 30% intensity 2
11/21/09
26% intensity 437% intensity 331% intensity 24% intensity 1
11/14/09
86% intensity 38% intensity 24% intensity 1
11/7/09
80% intensity 319% intensity 2
10/31/09
100% intensity 3
10/24/09
100% intensity 3
10/17/09
65% intensity 334% intensity 2
10/10/09
3% intensity 476% intensity 311% intensity 29% intensity 1
10/3/09
17% intensity 445% intensity 311% intensity 225% intensity 1
9/26/09
100% intensity 3
9/19/09
91% intensity 5+
9/12/09
25% intensity 435% intensity 321% intensity 1
9/5/09
5% intensity 488% intensity 33% intensity 22% intensity 1
8/29/09
97% intensity 32% intensity 2
8/22/09
82% intensity 314% intensity 23% intensity 1
8/15/09
93% intensity 36% intensity 2
8/8/09
96% intensity 33% intensity 1
8/1/09
70% intensity 329% intensity 1
7/25/09
93% intensity 35% intensity 1
7/18/09
73% intensity 313% intensity 211% intensity 1
7/11/09
8% intensity 491% intensity 3
7/4/09
91% intensity 38% intensity 1
6/27/09
67% intensity 318% intensity 214% intensity 1
6/20/09
84% intensity 315% intensity 2
6/13/09
91% intensity 38% intensity 2
6/6/09
65% intensity 334% intensity 2
5/30/09
38% intensity 561% intensity 3
5/23/09
25% intensity 467% intensity 36% intensity 2
5/16/09
100% intensity 3
5/9/09
85% intensity 314% intensity 2
5/2/09
69% intensity 521% intensity 38% intensity 2
4/25/09
5% intensity 519% intensity 462% intensity 32% intensity 28% intensity 1
4/18/09
47% intensity 438% intensity 310% intensity 23% intensity 1
4/11/09
77% intensity 322% intensity 1
4/4/09
16% intensity 451% intensity 322% intensity 27% intensity 1
3/28/09
84% intensity 315% intensity 1
3/21/09
53% intensity 510% intensity 44% intensity 313% intensity 214% intensity 1
3/14/09
25% intensity 419% intensity 254% intensity 1
3/7/09
38% intensity 419% intensity 320% intensity 24% intensity 1
2/28/09
18% intensity 442% intensity 329% intensity 29% intensity 1
2/21/09
59% intensity 337% intensity 22% intensity 1
2/14/09
19% intensity 451% intensity 324% intensity 24% intensity 1
2/7/09
9% intensity 473% intensity 34% intensity 211% intensity 1
1/31/09
88% intensity 36% intensity 24% intensity 1
1/24/09
100% intensity 3
1/17/09
21% intensity 443% intensity 324% intensity 210% intensity 1
1/10/09
35% intensity 464% intensity 3
1/3/09
100% intensity 3
null
100% intensity 3

Week
Ending		Hrs by Activity
012345678910111213141516
3/20/10
9% cardio (1x) 00:40:0044% Cycling (3x) 03:05:173% foam roller (1x) 00:15:0014% Plyometrics (1x) 01:00:0018% Running (3x) 01:18:189% Weight Lifting (1x) 00:40:00
3/13/10
41% Cycling (1x) 01:45:0034% Running (2x) 01:25:3011% Weight Lifting (1x) 00:30:0011% yoga (1x) 00:30:00
3/6/10
25% Cycling (1x) 00:55:1142% Running (3x) 01:32:364% Stretch (1x) 00:10:0027% Weight Lifting (1x) 01:00:00
2/27/10
51% Cycling (2x) 03:22:102% foam roller (1x) 00:10:0015% Running (1x) 01:01:3615% Weight Lifting (1x) 01:00:0015% yoga (1x) 01:00:00
2/20/10
60% Cycling (3x) 04:14:5510% Hiking (1x) 00:45:0015% Running (2x) 01:06:283% Weight Lifting (1x) 00:15:009% yoga (1x) 00:40:00
2/13/10
54% Cycling (4x) 04:23:0420% Hiking (2x) 01:40:2820% Weight Lifting (2x) 01:40:004% yoga (1x) 00:20:00
2/6/10
51% Cycling (3x) 04:04:3019% Orienteering (1x) 01:31:1815% Running (2x) 01:12:102% Stretch (1x) 00:10:0012% Weight Lifting (1x) 01:00:00
1/30/10
53% Cycling (2x) 04:30:3111% Hiking (1x) 01:00:0010% Running (1x) 00:51:021% Stretch (1x) 00:10:0022% Weight Lifting (2x) 01:51:00
1/23/10
46% Cycling (2x) 02:55:5711% Hiking (1x) 00:45:0014% Plyometrics (1x) 00:56:007% Road Run (1x) 00:28:0411% Running (1x) 00:45:007% Weight Lifting (2x) 00:30:00
1/16/10
47% Cycling (4x) 03:11:1316% Road Run (2x) 01:05:392% Stretch (1x) 00:10:004% Trail Run (1x) 00:18:4728% Weight Lifting (2x) 01:55:00
1/9/10
12% Road Run (1x) 00:39:484% Stretch (1x) 00:15:0035% Trail Run (2x) 01:50:2510% Treadmill Run (1x) 00:31:0036% Weight Lifting (2x) 01:52:00
1/2/10
36% Cycling (2x) 02:23:4015% Treadmill Run (2x) 01:00:0011% Weight Lifting (1x) 00:45:0036% yoga (2x) 02:20:00
12/26/09
60% Cycling (3x) 03:25:0330% Weight Lifting (2x) 01:45:008% yoga (1x) 00:30:00
12/19/09
23% Cycling (1x) 01:47:373% foam roller (1x) 00:15:0027% Trail Run (2x) 02:05:1732% Weight Lifting (3x) 02:28:0013% yoga (1x) 01:00:00
12/12/09
41% Cycling (2x) 01:12:3425% Trail Run (1x) 00:44:1533% Weight Lifting (1x) 01:00:00
12/5/09
62% Cycling (3x) 04:21:434% hoops (1x) 00:20:0033% Weight Lifting (4x) 02:20:00
11/28/09
2% cardio (2x) 00:12:3036% Cycling (2x) 02:54:2327% Road Run (3x) 02:10:503% Stretch (1x) 00:15:0030% Weight Lifting (3x) 02:25:00
11/21/09
3% cardio (1x) 00:12:0026% Cycling (1x) 01:23:4520% Road Run (2x) 01:06:5321% Weight Lifting (2x) 01:10:0027% yoga (2x) 01:28:00
11/14/09
4% cardio (1x) 00:12:0018% Cycling (1x) 00:52:0045% Trail Run (3x) 02:04:0131% Weight Lifting (4x) 01:26:00
11/7/09
24% cardio (1x) 00:50:0013% Road Run (1x) 00:27:5147% Trail Run (3x) 01:35:5114% yoga (1x) 00:30:00
10/31/09
24% Trail Run (2x) 00:38:0519% Treadmill Run (1x) 00:30:1056% Weight Lifting (2x) 01:30:00
10/24/09
13% hoops (1x) 00:15:0020% Road Run (1x) 00:23:0966% Weight Lifting (1x) 01:15:00
10/17/09
42% cardio (1x) 00:55:0022% Road Run (1x) 00:29:4034% yoga (1x) 00:45:00
10/10/09
42% Cycling (2x) 02:15:3823% Road Run (2x) 01:16:0314% Trail Run (1x) 00:45:5718% Weight Lifting (2x) 01:00:00
10/3/09
5% Hiking (1x) 00:15:0014% Road Run (2x) 00:40:433% Stretch (1x) 00:10:0053% Trail Run (4x) 02:27:2821% Weight Lifting (2x) 01:00:00
9/26/09
81% Trail Run (2x) 01:07:1118% Weight Lifting (1x) 00:15:00
9/19/09
2% Cycling (1x) 00:37:223% Kayaking (1x) 01:00:0091% Orienteering (1x) 27:35:00+
9/12/09
57% Cycling (3x) 02:27:3217% Hiking (1x) 00:45:003% Stretch (1x) 00:10:0021% Trail Run (2x) 00:54:26
9/5/09
53% Cycling (1x) 03:31:5510% Road Run (1x) 00:43:2820% Trail Run (2x) 01:23:2010% Weight Lifting (3x) 00:40:005% yoga (1x) 00:20:00
8/29/09
13% Cycling (1x) 01:11:4738% Hiking (1x) 03:23:216% Road Run (1x) 00:35:369% Roller Blade (1x) 00:50:0020% Trail Run (3x) 01:49:3010% Weight Lifting (4x) 00:55:00
8/22/09
58% Cycling (3x) 04:03:0115% Road Run (2x) 01:02:2511% Trail Run (1x) 00:47:317% Weight Lifting (1x) 00:30:007% yoga (1x) 00:30:00
8/15/09
64% Cycling (2x) 04:57:542% foam roller (1x) 00:10:006% Road Run (1x) 00:30:2618% Trail Run (2x) 01:23:378% yoga (1x) 00:40:00
8/8/09
61% Cycling (3x) 04:54:558% Road Run (2x) 00:39:192% Stretch (1x) 00:10:006% Swim (1x) 00:30:0013% Trail Run (1x) 01:07:158% Weight Lifting (1x) 00:40:00
8/1/09
64% Cycling (2x) 01:29:037% Swim (1x) 00:10:0028% Trail Run (1x) 00:40:01
7/25/09
40% Cycling (3x) 04:58:496% Kayaking (1x) 00:51:0013% Orienteering (1x) 01:41:084% Road Run (1x) 00:34:161% Stretch (1x) 00:10:0026% Trail Run (2x) 03:15:045% yoga (1x) 00:40:00
7/18/09
19% Cycling (1x) 01:07:222% foam roller (1x) 00:07:004% Swim (1x) 00:15:0038% Trail Run (3x) 02:12:0914% Weight Lifting (1x) 00:50:0020% yoga (2x) 01:10:00
7/11/09
46% Cycling (2x) 04:45:256% Hiking (1x) 00:40:003% Swim (1x) 00:20:0017% Trail Run (2x) 01:45:0024% Weight Lifting (1x) 02:30:001% yoga (1x) 00:10:00
7/4/09
41% Cycling (2x) 01:42:528% Swim (1x) 00:20:0036% Trail Run (2x) 01:29:4414% yoga (1x) 00:35:00
6/27/09
36% Cycling (2x) 01:53:2611% Hiking (1x) 00:35:0017% Road Run (1x) 00:53:223% Stretch (1x) 00:10:008% Trail Run (1x) 00:25:4813% Weight Lifting (1x) 00:40:009% yoga (1x) 00:30:00
6/20/09
74% Cycling (2x) 05:59:0012% Hiking (1x) 01:00:006% Road Run (1x) 00:30:006% Weight Lifting (1x) 00:30:00
6/13/09
68% Cycling (2x) 03:33:049% Trail Run (1x) 00:28:3122% Weight Lifting (2x) 01:10:00
6/6/09
34% Cycling (2x) 01:53:1844% Hiking (2x) 02:24:2620% Weight Lifting (2x) 01:08:00
5/30/09
61% Cycling (2x) 07:15:3038% Trail Run (1x) 04:30:00
5/23/09
13% Cycling (2x) 00:40:0020% Hiking (1x) 00:59:3511% Road Run (1x) 00:33:4725% Trail Run (1x) 01:12:3227% Weight Lifting (2x) 01:20:00
5/16/09
88% Cycling (3x) 03:19:1711% yoga (1x) 00:25:00
5/9/09
78% Cycling (2x) 02:12:366% Road Run (1x) 00:10:2314% Weight Lifting (1x) 00:25:00
5/2/09
8% Road Run (1x) 00:24:2082% Trail Run (2x) 03:59:258% Weight Lifting (1x) 00:25:00
4/25/09
10% Cycling (1x) 00:50:172% foam roller (1x) 00:10:0042% Hiking (3x) 03:21:059% Road Run (1x) 00:44:3129% Trail Run (2x) 02:17:176% Weight Lifting (1x) 00:30:00
4/18/09
40% Cycling (2x) 02:48:4815% Hiking (1x) 01:05:006% Road Run (1x) 00:25:373% Stretch (1x) 00:15:0020% Trail Run (1x) 01:27:1713% Weight Lifting (2x) 00:55:00
4/11/09
54% Cycling (2x) 02:22:1711% Weight Lifting (1x) 00:30:0034% yoga (2x) 01:30:00
4/4/09
33% Cycling (3x) 04:37:197% Kayaking (2x) 01:02:3220% Road Run (2x) 02:53:031% Stretch (1x) 00:10:0012% Trail Run (1x) 01:41:173% Treadmill Run (1x) 00:30:0011% Weight Lifting (2x) 01:35:0010% yoga (2x) 01:30:00
3/28/09
57% Cycling (1x) 00:56:3526% Road Run (1x) 00:26:0615% Stretch (1x) 00:15:00
3/21/09
3% Hiking (1x) 00:25:008% massage (1x) 01:00:004% Road Run (1x) 00:30:121% Stretch (1x) 00:10:0063% Trail Run (2x) 07:07:034% Weight Lifting (1x) 00:30:0013% yoga (2x) 01:30:00
3/14/09
25% massage (1x) 01:00:0019% Road Run (1x) 00:46:388% Stretch (1x) 00:20:0020% Trail Run (1x) 00:48:3825% Treadmill Run (1x) 01:00:00
3/7/09
7% Kayaking (1x) 00:26:3317% massage (1x) 01:00:002% Road Run (1x) 00:09:454% Stretch (1x) 00:15:0023% Trail Run (1x) 01:22:2228% Treadmill Run (2x) 01:37:157% Weight Lifting (1x) 00:25:008% yoga (1x) 00:30:00
2/28/09
4% foam roller (2x) 00:20:0015% Mt. Bike (1x) 01:12:320% Road Run (1x) 00:04:0034% Trail Run (2x) 02:35:099% Treadmill Run (1x) 00:41:084% Weight Lifting (1x) 00:20:0031% yoga (3x) 02:23:00
2/21/09
16% Cycling (2x) 01:56:401% hoops (1x) 00:10:004% Kayaking (1x) 00:29:478% massage (1x) 01:00:0024% Mt. Bike (2x) 02:55:534% Road Run (1x) 00:35:246% Roller Blade (1x) 00:45:3518% Trail Run (2x) 02:13:204% Weight Lifting (1x) 00:35:0011% yoga (2x) 01:25:00
2/14/09
13% Bodyflow (1x) 01:00:002% Cycling (1x) 00:10:002% foam roller (1x) 00:10:0013% massage (1x) 01:00:0015% Mt. Bike (1x) 01:07:0732% Road Run (2x) 02:18:432% Stretch (1x) 00:10:009% Trail Run (1x) 00:42:318% Weight Lifting (1x) 00:35:00
2/7/09
8% foam roller (2x) 00:35:009% Orienteering (1x) 00:41:128% Road Run (1x) 00:37:064% Stretch (1x) 00:20:0045% Trail Run (2x) 03:12:1214% Treadmill Run (1x) 01:01:008% Weight Lifting (2x) 00:35:00
1/31/09
32% hoops (3x) 02:25:007% lift/run circuit (1x) 00:35:0015% Mt. Bike (1x) 01:10:059% Powerball workout (1x) 00:40:004% Stretch (1x) 00:20:0013% Trail Run (1x) 00:58:1616% Treadmill Run (2x) 01:15:00
1/24/09
26% Hiking (1x) 02:25:2012% Mt. Bike (1x) 01:08:2111% Road Run (1x) 01:03:2439% Trail Run (2x) 03:40:4210% Weight Lifting (1x) 01:00:00
1/17/09
13% Cycling (1x) 01:00:0015% Hiking (1x) 01:07:5721% Road / Trail Run (1x) 01:38:2342% Road Run (3x) 03:12:236% Weight Lifting (1x) 00:30:00
1/10/09
20% Hiking (1x) 01:15:0011% Orienteering (1x) 00:41:5935% Road Run (2x) 02:11:2413% Treadmill Run (1x) 00:50:2119% Weight Lifting (2x) 01:11:30
1/3/09
66% Road Run (1x) 02:00:0033% Treadmill Run (1x) 01:01:15
null

Bodyflow
cardio
Cycling
foam roller
Hiking
hoops
Kayaking
lift/run circuit
massage
Mt. Bike
Orienteering
Plyometrics
Powerball workout
Road / Trail Run
Road Run
Roller Blade
Running
Stretch
Swim
Trail Run
Treadmill Run
Weight Lifting
yoga

[in calendar format]



 

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