Orienteering intervals
From O-training.net
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 |
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