Downhill intervals

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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:
Image Downhill intervals.jpg 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.

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