Orienteering Exercises - Overspeed orienteering - O-training.net

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Current revision as of 09:22, 11 April 2010

Overspeed orienteering Exercises

1st control training	Many courses with only start and one or two controls. Several people start together (minimum of two), and the goal is to locate your position and run to the first control as fast as possible after turning the map around.	Overspeed orienteering, Sprint orienteering
Downhill intervals	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.	Concentration, Overspeed orienteering
Downhill orienteering	Run a downhill orienteering course in overspeed, i.e.faster than you normally would do in a competition.	Flow, Overspeed orienteering
Mass-start legs	You have a normal orienteering course. A group of 3-6 runners run together, and at each control there is a new mass-start. The goal is to be the first to the control each time. For 4 runners, you can e.g. have a scoring 4-2-1-0. Restart as soon as possible.	Overspeed orienteering, Pressure handling
Multi-mass-start relay	Relay with very short legs, in which there is a new mass-start for each leg. Each runner runs 4 legs, and there are 3-4 runners in each team. The first team coming in on each leg gets 4 points, the second 2 points, the third 1 point - the rest zero points. Points are added for the team. The next leg starts when the second last runner returns from the previous leg. Very intensive relay training with a lot of pressure on the runners. We usually get several DSQ'es as the runners do not tackle the pressure. This relay training is a lot of fun!	Overspeed orienteering, Pressure handling
One man relay	Several courses from the same starting point - one runner runs all courses. Mass start. Typically some parts of the courses overlap.	Concentration, Overspeed orienteering
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
Speed adaption O-intervals	Interval training on map in which the first part of each interval is very easy orienteering (typically one long leg with only straight road/path) - the second part tricky orienteering (slow speed). Run high speed in the easy part, and adapt speed to orienteering in the second part. Especially good as sprint training by simulating the change between urban and forest orienteering in a sprint race.	Overspeed orienteering, Sprint orienteering, Speed adaption

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