Downhill intervals
From O-training.net
Orienteering Exercise: Downhill intervals
Key information
| Exercise Type: | Concentration, Overspeed orienteering |
|---|---|
| Target Level: | Elite level, Junior level |
| Intensity: | High |
| Preparation time: | 15-30 minutes |
| OCAD Required: | No |
| Min participants: | 1 |
 | |
Run fast uphill and orienteer downhill while you are tired (overspeed). There are many variants - some of them are described below. Also called Sævig intervals in Norway.
| Aim: | Concentrate when you are tired. Orienteer in higher speed than you would normally do (due to downhill element). This is a variant of Orienteering intervals. |
|---|---|
| Variants: | Variant A: Several short courses (1-5 controls) going downhill only, all from the same start point and with the same finish. Marked route from finish (bottom of hill) to start (top of hill). Run fast uphill to start without map, then orienteer down again with full concentration. Optional if pause at the bottom or restart at once.
Variant B: As variant A, but different starting point/finish for each case. In this case, the runner must use the map to get from finish to new start. Variant C: A complete course, but some controls are uphill and some controls are downhill. |
| Aids: | No special aids required. |
| Terrain: | |
| Preparations: | Make courses. |
| Tips: | You may use the same controls for several courses. |
| Examples: |
Please Log in to contribute to O-training.net
O-training.net Blog articles:
- World Cup Long Spain: Quick GPS analysis
- WinSplits Pro for Iphone: Quick Review
- Gueorgiou: How to master the compass
- HeadCam analysis with local videos in 2DRerun
- What is effective technical training?
- RouteChoice Challenge: Long decisive leg in Swiss Champs Long
- WebRoute: Route choice leg Canada
- 2DRerun: Two very WOC Middle relevant races
- EOC Long Final: GPS Analysis
- EOC Middle Final: GPS Analysis
Useful links: