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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: triple-double

Week
Ending		Hrs by Intensity
012345678910111213141516
9/20/08
100% intensity 3
8/30/08
25% intensity 375% intensity 1
8/23/08
100% intensity 3
8/16/08
100% intensity 3
8/9/08
40% intensity 360% intensity 1
8/2/08
100% intensity 3
7/26/08
6% intensity 456% intensity 3
7/19/08
100% intensity 3
7/12/08
21% intensity 315% intensity 263% intensity 1
7/5/08
34% intensity 365% intensity 1
6/28/08
100% intensity 3
6/21/08
100% intensity 3
6/14/08
100% intensity 3
6/7/08
100% intensity 3
5/17/08
100% intensity 3
5/10/08
100% intensity 3
5/3/08
100% intensity 3
4/26/08
100% intensity 3
4/19/08
100% intensity 3
4/12/08
91% intensity 38% intensity 1
4/5/08
100% intensity 3
3/29/08
62% intensity 337% intensity 1
3/22/08
100% intensity 3
3/15/08
100% intensity 3
3/8/08
100% intensity 3
3/1/08
100% intensity 3
2/23/08
100% intensity 3
2/16/08
100% intensity 3
2/9/08
100% intensity 3
2/2/08
100% intensity 3
1/26/08
19% intensity 440% intensity 35% intensity 234% intensity 1
1/19/08
8% intensity 461% intensity 310% intensity 219% intensity 1
1/12/08
86% intensity 313% intensity 2
1/5/08
90% intensity 39% intensity 2
12/29/07
100% intensity 3
12/22/07
61% intensity 338% intensity 1
12/15/07
65% intensity 334% intensity 2
12/8/07
100% intensity 3
12/1/07
31% intensity 451% intensity 316% intensity 2
11/24/07
100% intensity 3
11/17/07
100% intensity 3
9/1/07
100% intensity 3
6/30/07
100% intensity 3
6/23/07
40% intensity 360% intensity 1
6/16/07
18% intensity 415% intensity 366% intensity 1
6/9/07
100% intensity 3
6/2/07
100% intensity 3
5/26/07
100% intensity 3
5/19/07
100% intensity 3
5/12/07
100% intensity 3
8/19/06
100% intensity 3
8/12/06
100% intensity 3
8/5/06
26% intensity 473% intensity 3
7/29/06
100% intensity 3
4/22/06
100% intensity 3
4/15/06
42% intensity 458% intensity 3
4/8/06
13% intensity 453% intensity 333% intensity 2
3/25/06
100% intensity 3
11/26/05
100% intensity 3
10/1/05
100% intensity 3
9/24/05
100% intensity 3
9/17/05
100% intensity 3
9/10/05
100% intensity 3
9/3/05
100% intensity 3
1/22/05
19% intensity 480% intensity 3
1/15/05
36% intensity 463% intensity 3
1/8/05
27% intensity 472% intensity 3
1/1/05
100% intensity 3
12/18/04
100% intensity 4
12/11/04
100% intensity 3
12/4/04
22% intensity 477% intensity 3
11/27/04
27% intensity 441% intensity 330% intensity 2
11/20/04
100% intensity 4
11/13/04
10/30/04
100% intensity 3
10/23/04
100% intensity 4
10/9/04
100% intensity 3
7/10/04
33% intensity 433% intensity 333% intensity 2
7/3/04
43% intensity 356% intensity 1
6/26/04
100% intensity 3
5/8/04
13% intensity 486% intensity 2
5/1/04
100% intensity 4
4/24/04
100% intensity 3
4/17/04
100% intensity 4
4/10/04
100% intensity 4
4/3/04
63% intensity 436% intensity 3
3/27/04
100% intensity 4
3/20/04
100% intensity 3
3/13/04
34% intensity 465% intensity 3
3/6/04
29% intensity 470% intensity 3
2/21/04
100% intensity 4
2/14/04
100% intensity 4
2/7/04
100% intensity 4
12/20/03
100% intensity 3
12/13/03
17% intensity 482% intensity 3
11/8/03
100% intensity 1
11/1/03
60% intensity 439% intensity 3
10/25/03
20% intensity 479% intensity 3
10/18/03
5% intensity 572% intensity 421% intensity 3
10/11/03
50% intensity 450% intensity 3
10/4/03
78% intensity 521% intensity 4
9/27/03
73% intensity 426% intensity 3
9/20/03
6% intensity 441% intensity 351% intensity 1
9/13/03
49% intensity 450% intensity 3
9/6/03
95% intensity 44% intensity 3
8/30/03
53% intensity 346% intensity 2
8/23/03
100% intensity 3
8/16/03
75% intensity 424% intensity 3
8/9/03
30% intensity 514% intensity 454% intensity 2
8/2/03
87% intensity 412% intensity 3
7/26/03
60% intensity 439% intensity 3
7/19/03
24% intensity 475% intensity 3

Week
Ending		Hrs by Activity
012345678910111213141516
9/20/08
36% running (2x) 01:00:0050% orienteering (1x) 01:23:0012% walking (1x) 00:20:00
8/30/08
25% running (1x) 00:30:0075% walking (1x) 01:30:00
8/23/08
42% running (2x) 01:30:0057% walking (1x) 02:00:00
8/16/08
100% running (1x) 00:30:00
8/9/08
40% running (1x) 00:30:0060% walking (1x) 00:45:00
8/2/08
100% running (3x) 01:18:00
7/26/08
62% running (3x) 01:07:0037% walking (1x) 00:40:00
7/19/08
82% running (2x) 01:10:0017% walking (1x) 00:15:00
7/12/08
21% running (1x) 00:40:0015% swimming (1x) 00:30:0063% walking (1x) 02:00:00
7/5/08
12% trail running (1x) 00:35:0087% walking (2x) 04:00:00
6/28/08
50% trail running (1x) 00:25:0050% treadmill running (1x) 00:25:00
6/21/08
100% treadmill running (1x) 00:21:00
6/14/08
50% biking (1x) 00:30:0050% orienteering (1x) 00:30:00
6/7/08
100% trail running (1x) 01:00:00
5/17/08
100% running (1x) 00:35:00
5/10/08
100% running (1x) 00:35:00
5/3/08
82% running (4x) 02:50:007% walking (1x) 00:15:009% weight training (1x) 00:20:00
4/26/08
50% running (1x) 00:45:0050% walking (1x) 00:45:00
4/19/08
36% orienteering (1x) 00:35:0063% trail hiking (1x) 01:00:00
4/12/08
47% running (2x) 01:25:008% swimming (1x) 00:15:0044% orienteering (2x) 01:20:00
4/5/08
100% running (2x) 01:06:00
3/29/08
37% running (1x) 01:00:0025% trail running (1x) 00:40:0037% walking (1x) 01:00:00
3/22/08
70% running (3x) 02:20:0030% orienteering (1x) 01:00:00
3/15/08
65% running (3x) 02:40:0034% orienteering (1x) 01:23:00
3/8/08
63% running (3x) 02:10:0036% orienteering (1x) 01:16:19
3/1/08
54% running (2x) 01:40:0045% orienteering (1x) 01:23:00
2/23/08
19% rowing machine (1x) 00:30:0080% running (3x) 02:05:00
2/16/08
41% rowing machine (2x) 01:00:0058% running (2x) 01:25:00
2/9/08
12% rowing machine (1x) 00:30:0020% running (1x) 00:50:0067% orienteering (3x) 02:45:00
2/2/08
27% rowing machine (2x) 01:01:0035% running (2x) 01:20:0027% orienteering (1x) 01:01:308% walking (1x) 00:20:00
1/26/08
14% rowing machine (2x) 00:50:0017% running (2x) 01:00:0030% orienteering (2x) 01:45:4038% walking (3x) 02:15:00
1/19/08
16% running (2x) 01:18:0053% orienteering (2x) 04:10:4029% walking (3x) 02:20:00
1/12/08
73% running (5x) 03:40:0026% walking (1x) 01:20:00
1/5/08
50% running (6x) 03:20:007% basketball (1x) 00:30:004% cross-training (1x) 00:16:0020% trail hiking (2x) 01:20:0017% walking (3x) 01:09:00
12/29/07
23% rowing machine (1x) 00:30:0061% running (2x) 01:20:0015% walking (1x) 00:20:00
12/22/07
62% road run (3x) 01:42:0037% running (1x) 01:00:00
12/15/07
5% rowing machine (1x) 00:20:0010% running (1x) 00:40:0060% orienteering (1x) 03:46:0023% trail hiking (1x) 01:30:00
12/8/07
23% rowing machine (2x) 01:00:0015% running (1x) 00:40:0024% orienteering (1x) 01:03:0016% trail running (1x) 00:43:001% treadmill (1x) 00:04:0011% treadmill running (1x) 00:30:005% walking (1x) 00:15:00
12/1/07
10% road run (1x) 00:30:008% rowing machine (1x) 00:25:0013% running (1x) 00:40:0031% orienteering (2x) 01:33:0013% trail running (1x) 00:40:002% treadmill (1x) 00:07:0010% treadmill running (1x) 00:30:0010% walking (2x) 00:30:00
11/24/07
6% rowing machine (1x) 00:20:0043% running (3x) 02:12:0029% orienteering (1x) 01:30:0019% trail running (1x) 01:00:000% walking (1x) 00:03:00
11/17/07
100% road run (1x) 00:30:00
9/1/07
100% trail running (1x) 00:42:11
6/30/07
100% running (1x) 00:40:00
6/23/07
40% running (2x) 01:20:0060% trail hiking (1x) 02:00:00
6/16/07
42% orienteering (4x) 05:08:0957% walking (2x) 07:00:00
6/9/07
47% running (2x) 01:20:0052% orienteering (1x) 01:30:00
6/2/07
16% running (1x) 00:40:0070% orienteering (2x) 02:51:0012% trail running (1x) 00:30:00
5/26/07
38% running (2x) 01:43:0061% orienteering (2x) 02:45:59
5/19/07
28% road run (1x) 01:00:0042% orienteering (2x) 01:28:0428% trail running (1x) 01:00:00
5/12/07
51% road run (2x) 01:04:4948% running (2x) 01:00:19
8/19/06
100% orienteering (1x) 01:30:00
8/12/06
100% trail running (2x) 02:00:00
8/5/06
100% orienteering (7x) 06:44:36
7/29/06
100% orienteering (6x) 07:08:47
4/22/06
100% road run (1x) 01:00:00
4/15/06
42% orienteering (1x) 01:45:0058% trail running (2x) 02:25:00
4/8/06
33% road run (1x) 00:40:0066% orienteering (2x) 01:21:00
3/25/06
25% road run (1x) 00:30:0075% orienteering (1x) 01:30:00
11/26/05
100% trail running (1x) 01:00:00
10/1/05
100% treadmill running (2x) 01:13:00
9/24/05
12% road run (1x) 00:40:0051% orienteering (1x) 02:44:0024% trail running (2x) 01:16:2011% treadmill running (1x) 00:37:00
9/17/05
81% orienteering (3x) 05:11:0018% treadmill running (2x) 01:10:00
9/10/05
100% orienteering (1x) 02:00:00
9/3/05
46% road run (1x) 00:35:0053% trail running (1x) 00:40:00
1/22/05
100% orienteering (2x) 02:25:00
1/15/05
59% orienteering (2x) 01:19:1140% trail running (1x) 00:55:00
1/8/05
27% basketball (1x) 01:00:0015% cross training (1x) 00:35:0018% trail running (1x) 00:40:0038% treadmill running (3x) 01:25:00
1/1/05
100% trail running (2x) 02:00:00
12/18/04
100% orienteering (2x) 01:11:45
12/11/04
100% orienteering (1x) 01:16:00
12/4/04
53% orienteering (1x) 01:19:2946% treadmill running (2x) 01:08:00
11/27/04
30% basketball (1x) 01:00:0027% orienteering (1x) 00:54:0041% trail running (3x) 01:20:45
11/20/04
11% cross-training (1x) 00:30:0088% orienteering (2x) 03:58:00
11/13/04
10/30/04
100% orienteering (1x) 02:57:00
10/23/04
100% cross-training (1x) 00:31:00
10/9/04
100% cross-training (1x) 00:30:00
7/10/04
33% orienteering (1x) 01:00:0033% trail running (1x) 01:00:0033% walking (1x) 01:00:00
7/3/04
18% cross-training (1x) 00:30:0025% trail running (1x) 00:40:0056% walking (1x) 01:30:00
6/26/04
62% orienteering (1x) 00:34:0037% trail running (1x) 00:20:00
5/8/04
13% cross training (2x) 01:00:0086% orienteering (2x) 06:30:00
5/1/04
16% cross training (1x) 00:30:0083% orienteering (1x) 02:34:00
4/24/04
100% orienteering (1x) 01:16:00
4/17/04
100% orienteering (1x) 01:29:00
4/10/04
100% orienteering (1x) 01:45:00
4/3/04
22% cross training (2x) 01:00:0077% orienteering (3x) 03:23:00
3/27/04
100% cross training (1x) 00:30:00
3/20/04
61% cross training (2x) 01:05:0038% trail running (1x) 00:40:00
3/13/04
34% cross training (2x) 01:02:0065% orienteering (1x) 01:58:00
3/6/04
29% cross training (1x) 00:30:25