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Attackpoint - performance and training tools for orienteering athletes

Weekly Training: Sherpa

Week
Ending		Hrs by Intensity
012345678910111213141516
12/6/08
100% intensity 3
11/29/08
100% intensity 3
11/22/08
100% intensity 3
11/15/08
100% intensity 3
11/8/08
100% intensity 3
11/1/08
22% intensity 477% intensity 3
10/25/08
22% intensity 577% intensity 3
10/18/08
100% intensity 3
10/11/08
100% intensity 3
10/4/08
8% intensity 532% intensity 458% intensity 3
9/27/08
7% intensity 492% intensity 3
9/20/08
100% intensity 3
9/13/08
43% intensity 456% intensity 3
9/6/08
9% intensity 534% intensity 455% intensity 3
8/30/08
34% intensity 560% intensity 35% intensity 2
8/23/08
16% intensity 483% intensity 3
8/16/08
100% intensity 3
8/9/08
100% intensity 3
8/2/08
9% intensity 484% intensity 35% intensity 1
7/26/08
83% intensity 316% intensity 2
7/19/08
20% intensity 476% intensity 32% intensity 2
7/12/08
67% intensity 329% intensity 22% intensity 1
7/5/08
91% intensity 38% intensity 2
6/28/08
55% intensity 344% intensity 2
6/21/08
90% intensity 39% intensity 2
6/14/08
93% intensity 36% intensity 2
6/7/08
3% intensity 546% intensity 440% intensity 39% intensity 2
5/31/08
6% intensity 493% intensity 3
5/24/08
31% intensity 518% intensity 448% intensity 31% intensity 2
5/17/08
8% intensity 569% intensity 321% intensity 2
5/10/08
11% intensity 525% intensity 462% intensity 3
5/3/08
83% intensity 410% intensity 36% intensity 2
4/26/08
12% intensity 56% intensity 472% intensity 38% intensity 2
4/19/08
28% intensity 470% intensity 31% intensity 1
4/12/08
1% intensity 567% intensity 431% intensity 3
4/5/08
12% intensity 487% intensity 3
3/29/08
100% intensity 3
3/22/08
3% intensity 551% intensity 444% intensity 3
3/15/08
43% intensity 456% intensity 3
3/8/08
49% intensity 517% intensity 433% intensity 3
3/1/08
11% intensity 488% intensity 3
2/23/08
16% intensity 583% intensity 3
2/16/08
29% intensity 468% intensity 32% intensity 2
2/9/08
6% intensity 493% intensity 3
2/2/08
34% intensity 461% intensity 33% intensity 1
1/26/08
22% intensity 477% intensity 3
1/19/08
97% intensity 32% intensity 2
1/12/08
7% intensity 483% intensity 38% intensity 2
1/5/08
16% intensity 583% intensity 3
12/29/07
36% intensity 463% intensity 3
12/22/07
12% intensity 515% intensity 473% intensity 3
12/15/07
27% intensity 472% intensity 3
12/8/07
66% intensity 533% intensity 3
12/1/07
23% intensity 446% intensity 330% intensity 2
11/24/07
26% intensity 469% intensity 34% intensity 2
11/17/07
59% intensity 432% intensity 38% intensity 2
11/10/07
89% intensity 310% intensity 2
11/3/07
10% intensity 451% intensity 337% intensity 2
10/27/07
9% intensity 477% intensity 312% intensity 2
10/20/07
89% intensity 310% intensity 2
10/13/07
91% intensity 38% intensity 2
10/6/07
5% intensity 471% intensity 322% intensity 2
9/29/07
44% intensity 451% intensity 34% intensity 2
9/22/07
35% intensity 464% intensity 3
9/15/07
89% intensity 310% intensity 2
9/8/07
94% intensity 35% intensity 2
9/1/07
9% intensity 586% intensity 34% intensity 2
8/25/07
63% intensity 528% intensity 48% intensity 3
8/18/07
94% intensity 35% intensity 1
8/11/07
26% intensity 473% intensity 3
8/4/07
39% intensity 460% intensity 3
7/28/07
4% intensity 495% intensity 3
7/21/07
96% intensity 33% intensity 1
7/14/07
15% intensity 484% intensity 3
7/7/07
100% intensity 3
6/30/07
9% intensity 585% intensity 35% intensity 2
6/23/07
100% intensity 3
6/16/07
51% intensity 514% intensity 433% intensity 3
6/9/07
34% intensity 510% intensity 450% intensity 35% intensity 2
6/2/07
11% intensity 488% intensity 3
5/26/07
100% intensity 3
5/19/07
10% intensity 520% intensity 468% intensity 3
5/12/07
100% intensity 3
5/5/07
58% intensity 511% intensity 425% intensity 34% intensity 2
4/28/07
13% intensity 521% intensity 460% intensity 34% intensity 1
4/21/07
43% intensity 445% intensity 311% intensity 2
4/14/07
17% intensity 482% intensity 3
4/7/07
42% intensity 457% intensity 3
3/31/07
30% intensity 465% intensity 34% intensity 1
3/24/07
9% intensity 453% intensity 337% intensity 2
3/17/07
18% intensity 512% intensity 455% intensity 37% intensity 25% intensity 1
3/10/07
36% intensity 546% intensity 316% intensity 2
3/3/07
7% intensity 475% intensity 316% intensity 2
2/24/07
52% intensity 547% intensity 3
2/17/07
39% intensity 454% intensity 36% intensity 2
2/10/07
33% intensity 466% intensity 3
2/3/07
19% intensity 473% intensity 36% intensity 2
1/27/07
96% intensity 33% intensity 2
1/20/07
14% intensity 455% intensity 311% intensity 217% intensity 1
1/13/07
12% intensity 487% intensity 3
1/6/07
94% intensity 35% intensity 2
12/30/06
14% intensity 470% intensity 315% intensity 2
12/23/06
91% intensity 38% intensity 1
12/16/06
14% intensity 485% intensity 3
12/9/06
100% intensity 3
12/2/06
25% intensity 471% intensity 32% intensity 2
11/25/06
100% intensity 3
11/18/06
100% intensity 3
11/11/06
100% intensity 3
11/4/06
11% intensity 488% intensity 3
10/28/06
100% intensity 3
10/21/06
100% intensity 3
10/14/06
100% intensity 3
10/7/06
6% intensity 480% intensity 313% intensity 2
9/30/06
18% intensity 457% intensity 310% intensity 214% intensity 1
9/23/06
59% intensity 337% intensity 23% intensity 1
9/16/06
79% intensity 320% intensity 2
9/9/06
72% intensity 327% intensity 2
9/2/06
95% intensity 34% intensity 1
8/26/06
88% intensity 311% intensity 2
8/19/06
81% intensity 316% intensity 22% intensity 1
8/12/06
10% intensity 477% intensity 311% intensity 1
8/5/06
89% intensity 310% intensity 2
7/29/06
81% intensity 38% intensity 29% intensity 1
7/22/06
100% intensity 3
7/15/06
100% intensity 3
7/8/06
100% intensity 3
7/1/06
79% intensity 520% intensity 3
6/24/06
100% intensity 4
6/17/06
100% intensity 3
6/10/06
94% intensity 4+
6/3/06
100% intensity 3
5/27/06
83% intensity 316% intensity 1
5/20/06
100% intensity 3
5/13/06
83% intensity 316% intensity 1
5/6/06
63% intensity 536% intensity 3
4/29/06
11% intensity 488% intensity 3
4/22/06
100% intensity 3
4/15/06
100% intensity 3
4/8/06
100% intensity 3
8/6/05
100% intensity 5+
7/16/05
100% intensity 5
7/9/05
13% intensity 486% intensity 3
7/2/05
100% intensity 3
6/25/05
82% intensity 317% intensity 2
6/18/05
100% intensity 3
6/11/05
91% intensity 56% intensity 32% intensity 1
6/4/05
100% intensity 3
5/28/05
100% intensity 3

Week
Ending		Hrs by Activity
012345678910111213141516
12/6/08
14% Indoor Cardio (4x) 00:50:0013% Road Run (1x) 00:46:0021% Spinning/Trainer (1x) 01:15:0023% Strength Training (2x) 01:20:003% Stretching (2x) 00:12:0017% swimming (1x) 01:00:006% Trail Run (1x) 00:24:00
11/29/08
3% Indoor Cardio (2x) 00:15:0016% Road Run (1x) 01:09:0018% Strength Training (2x) 01:18:004% Stretching (3x) 00:21:0042% swimming (4x) 03:00:0014% Trek/Hike/Walk (2x) 01:00:00
11/22/08
11% Indoor Cardio (4x) 00:52:0015% Road Run (1x) 01:15:0019% Spinning/Trainer (2x) 01:31:0019% Strength Training (2x) 01:30:004% Stretching (4x) 00:20:0019% swimming (2x) 01:30:0010% Trek/Hike/Walk (1x) 00:51:00
11/15/08
9% Indoor Cardio (3x) 00:59:0047% Orienteering (1x) 05:00:007% Strength Training (1x) 00:45:006% Stretching (4x) 00:39:0022% swimming (3x) 02:25:006% Trail Run (1x) 00:44:00
11/8/08
24% Biking (1x) 01:27:002% Indoor Cardio (1x) 00:08:0013% Road Run (1x) 00:49:0011% Strength Training (1x) 00:40:002% Stretching (2x) 00:10:0023% swimming (2x) 01:25:0021% Trail Run (2x) 01:16:00
11/1/08
12% Indoor Cardio (2x) 00:42:0023% Road Run (2x) 01:20:0022% Spinning/Trainer (1x) 01:15:0014% Strength Training (2x) 00:49:002% Stretching (2x) 00:10:0023% swimming (2x) 01:20:00
10/25/08
1% Indoor Cardio (1x) 00:05:0022% Road Run (1x) 01:41:218% Strength Training (1x) 00:39:008% Stretching (5x) 00:40:0022% swimming (2x) 01:40:0010% Trail Run (1x) 00:45:006% Trek/Hike/Walk (1x) 00:28:0020% Yoga (1x) 01:30:00
10/18/08
11% Biking (1x) 00:40:001% Indoor Cardio (1x) 00:05:0026% Road Run (2x) 01:29:3012% Strength Training (1x) 00:44:0030% swimming (2x) 01:45:0016% Trail Run (1x) 00:56:00
10/11/08
43% Biking (1x) 03:13:002% Indoor Cardio (2x) 00:10:008% Road Run (1x) 00:36:0119% Strength Training (2x) 01:24:002% Stretching (2x) 00:10:0015% swimming (2x) 01:10:008% Trail Run (1x) 00:38:00
10/4/08
28% Biking (1x) 02:15:009% Indoor Cardio (3x) 00:47:0022% Road Run (1x) 01:46:0015% Strength Training (2x) 01:14:001% Stretching (1x) 00:05:0018% swimming (2x) 01:30:004% Trail Run (1x) 00:21:00
9/27/08
14% Biking (1x) 01:08:001% Indoor Cardio (1x) 00:05:0041% Road Run (4x) 03:10:5712% Strength Training (2x) 00:58:001% Stretching (1x) 00:05:0010% swimming (1x) 00:50:0018% Trek/Hike/Walk (1x) 01:25:00
9/20/08
8% Biking (1x) 00:40:002% Indoor Cardio (2x) 00:11:0027% Road Run (2x) 02:03:0018% Strength Training (2x) 01:26:0024% swimming (3x) 01:50:0018% Trail Run (1x) 01:24:00
9/13/08
47% Biking (2x) 03:40:001% Indoor Cardio (1x) 00:05:0013% Road Run (1x) 01:04:009% Strength Training (1x) 00:42:0018% swimming (2x) 01:25:009% Trail Run (1x) 00:45:00
9/6/08
29% Biking (2x) 02:25:413% Indoor Cardio (2x) 00:15:004% Road Run (2x) 00:24:1227% Strength Training (3x) 02:13:0027% Trail Run (2x) 02:15:007% Trek/Hike/Walk (1x) 00:35:00
8/30/08
39% Biking (3x) 03:11:426% Indoor Cardio (1x) 00:30:0038% Road Run (7x) 03:06:547% Stretching (2x) 00:35:008% Trek/Hike/Walk (2x) 00:39:00
8/23/08
63% Biking (3x) 03:52:001% Indoor Cardio (1x) 00:05:0020% Road Run (3x) 01:16:0610% Strength Training (1x) 00:40:004% Stretching (2x) 00:15:00
8/16/08
37% Biking (3x) 03:03:002% Indoor Cardio (2x) 00:10:0025% Road Run (4x) 02:07:2214% Strength Training (2x) 01:13:002% Stretching (2x) 00:13:0017% Trek/Hike/Walk (1x) 01:25:00
8/9/08
83% Biking (3x) 08:02:00