Orienteering intervals

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{{Orienteering exercises
{{Orienteering exercises
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|Exercise Types=Concentration, Overspeed orienteering
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|Exercise Types=Concentration, Overspeed orienteering, Speed adaption
|Description=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.
|Description=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.
|Aim=Concentrate when you are tired. Orienteer in higher speed than you would normally do (due to shorter intervals).
|Aim=Concentrate when you are tired. Orienteer in higher speed than you would normally do (due to shorter intervals).
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|Illustration=Image Orienteering intervals.jpg
|Illustration=Image Orienteering intervals.jpg
|Technical Aids=No special required, but easier to make in OCAD.
|Technical Aids=No special required, but easier to make in OCAD.
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|Variants=One variant is [[Downhill_intervals]]. Another variant is [[One man relay]] (if you decide to have a pause between each round). A third variant is to do this in a normal course, and run e.g. every second leg fast, every second leg slowly - or alternatively make a pause at every second control.
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|Variants=One variant is [[Downhill_intervals]]. Another variant is [[One man relay]] (if you decide to have a pause between each round). Also [[1st_control_training]] is an interesting variant if you let the courses be a bit longer. A third variant is to do this in a normal course, and run e.g. every second leg fast, every second leg slowly - or alternatively make a pause at every second control. A fourth variant is [[Mass-start legs]].
|Preparation Time=5-15 minutes
|Preparation Time=5-15 minutes
|Preparations=Make courses.
|Preparations=Make courses.
|Tips=Do not look at the map before starting at each of the intervals. Keep the speed at a level where you have control over your orienteering. To get the overspeed effect, don't have too many uphills in the courses.
|Tips=Do not look at the map before starting at each of the intervals. Keep the speed at a level where you have control over your orienteering. To get the overspeed effect, don't have too many uphills in the courses.
|Terrain=Any terrain will do.
|Terrain=Any terrain will do.
 +
|Examples=http://omaps.worldofo.com/?id=21814
 +
http://omaps.worldofo.com/index.php?id=22341
}}
}}
 +
http://omaps.worldofo.com/images/9be9128ad873761f64dbd924577853b2_l.jpg

Current revision as of 19:15, 21 April 2010

Orienteering Exercise: Orienteering intervals

Key information
Exercise Type: Concentration, Overspeed orienteering, Speed adaption
Target Level: Elite level, Junior level, Intermediate level
Intensity: High
Preparation time: 5-15 minutes
OCAD Required: No
Min participants: 1

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.

Aim: Concentrate when you are tired. Orienteer in higher speed than you would normally do (due to shorter intervals).
Variants: One variant is Downhill_intervals. Another variant is One man relay (if you decide to have a pause between each round). Also 1st_control_training is an interesting variant if you let the courses be a bit longer. A third variant is to do this in a normal course, and run e.g. every second leg fast, every second leg slowly - or alternatively make a pause at every second control. A fourth variant is Mass-start legs.
Aids: No special required, but easier to make in OCAD.
Terrain: Any terrain will do.
Preparations: Make courses.
Tips: Do not look at the map before starting at each of the intervals. Keep the speed at a level where you have control over your orienteering. To get the overspeed effect, don't have too many uphills in the courses.
Examples: http://omaps.worldofo.com/?id=21814

http://omaps.worldofo.com/index.php?id=22341

Image Orienteering intervals.jpg 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.

9be9128ad873761f64dbd924577853b2_l.jpg

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