Orienteering intervals - O-training.net

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Revision as of 18:53, 1 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:

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@@ Line 1: / Line 1: @@
 {{Orienteering exercises
-|Exercise Types=Concentration, Overspeed orienteering
+|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.
 |Aim=Concentrate when you are tired. Orienteer in higher speed than you would normally do (due to shorter intervals).
@@ Line 9: / Line 9: @@
 |Illustration=Image Orienteering intervals.jpg
 |Technical Aids=No special required, but easier to make in OCAD.
-|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.
+|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
 |Preparations=Make courses.