Orienteering intervals - O-training.net

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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

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 |Terrain=Any terrain will do.
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