Orienteering Exercises - Speed adaption
From O-training.net
Speed adaption Exercises
| Never stop | Run a normal course, but you are never allowed to stop! That is, you have to keep running all the time. If you don't know where to run or need to relocate, you have to keep running on the spot (but this should be avoided, you should rather run more slowly ahead of this point). | Map reading, Flow, Sprint orienteering, Map contact, Speed adaption | |
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| Orienteering intervals | Several short courses (alternatively parts of a long course) which are run at high speed, with a pause between each course. Several variants are described. | Concentration, Overspeed orienteering, Speed adaption |  |
| Traffic light orienteering | Run a normal course with varying difficulty. Before starting on each leg, have a plan ready for the coming leg in which you categorize your route into three categories: Green for the parts where you can run without much attention to the orienteering, orange for parts where you have to give some attention to the orienteering and red for the parts where you have to put a lot of attention to the orienteering (e.g. probably slow down significantly, based on your technique). Run the leg according to this plan. | Concentration, Inside the control circle, Speed adaption |  |
| Traffic light orienteering - theoretical | Pick a course, and draw your planned route in three colors: Green for the parts where you can run without much attention to the map, orange for parts where you have to give some attention to the map and red for the parts where you have to put a lot of attention to the orienteering (e.g. probably slow down significantly, based on your technique). You can also continue with a practical part in which you run the same course either on the map with your planned colorful route drawn, or on a map without planned route. | Simplification, Theoretical exercise, Speed adaption |  |