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  • Title: O-training.net
    Descriptive info: .. Home.. Blog.. Orienteering exercises.. Training tips.. Resources.. Overview articles.. Add Content.. About.. World of O.. Main Page.. From O-training.. net.. Jump to:.. navigation.. ,.. search.. O-training.. net.. net is planned to be a major resource for orienteering technical training.. Read more at the.. About page.. This is currently an early test version of the site.. Training Tips.. Blog: Latest news from O-training.. Contribute to O-training.. Everybody can contribute to O-training.. net by.. requesting an account.. and then proceeding to the.. add content page.. Note that accounts will be restricted in the current beta-testing period, so please describe yourself when requesting an account.. Orienteering Exercises.. Attackpoints.. Compass.. Concentration.. Contours.. Control description..  ...   from ".. http://o-training.. net/w/Main_Page.. ".. Please.. Log in.. to contribute to O-training.. net Blog articles:.. RouteChoice Challenge: Long decisive leg in Swiss Champs Long.. WebRoute: Route choice leg Canada.. 2DRerun: Two very WOC Middle relevant races.. EOC Long Final: GPS Analysis.. EOC Middle Final: GPS Analysis.. EOC Middle Qual: GPS analysis.. EOC 2012 GPS analysis: Warm up with training-analysis.. Excellent presentation about O-technical analysis (Norwegian).. Camolyze Review: HeadCam analysis software.. Training Camp Time: Video-intro to 2DRerun!.. Useful links:.. Orienteering Exercises.. OCAD for O-training.. Training camp sites.. O-training related webpages.. Terrain types / Terrain characterization.. Add content to O-training.. This page was last modified on 20 April 2010, at 10:18.. About O-training..

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  • Title: O-training.net
    Descriptive info: Gueorgiou: How to master the compass.. Posted by Jan Kocbach, 22 May 2013@5:00.. In an.. interesting article at the O-Ringen website.. multiple World Champion Thierry Gueorgiou gives insight into compass use from his point of view.. Gueorgiou is known to be one of the best direction runners, using hours upon hours to improve his technique.. Still he is far from perfect according to himself.. - I would still say that around 60% of my mistakes are due to inefficient use of my compass.. , Gueorgiou comments in the article.. This is my favorite one and the best way I found to keep my compass abilities to an acceptable level.. Below some interesting points from the article are addressed:.. In the introduction, Gueorgiou discusses the fact that in detailed, Scandinavian terrain, you can follow the direction accurately also without using the compass (by exploiting the details, e.. g.. contours) while in typical French terrain, your only chance to survive is to carefully follow the direction given by your compass.. One additional point not made in the article is worth mentioning here: When Scandinavian runners run typical compass-legs in continental type terrain (or other terrain with less details), they are often slower than the continental runners because they.. try to orienteer like back home in Scandinavia.. ; trying to use the map very actively in keeping the direction using the few details present to aid in keeping the direction instead of trusting the compass.. But note that doesn t mean that you shouldn t read the map when direction-running just in a different way (as Gueorgiou also points out).. Gueorgiou highlights how.. compass use is not only important in flat areas.. just as much in other areas in order to avoid parallel mistakes (the mistakes which can really cost a lot of time).. It is also highlighted how.. compass work is a way to save some mental energy.. as you don t have to concentrate as hard as when orienteering from detail to detail.. For a short leg 90% of the work is already done if you run with an accurate direction.. Gueorgiou highlights the keyword.. consistency.. when talking about compass use in the article.. I would add another word:.. Trust.. You need to trust your abilities (and of course first build up your abilities to a point where they are worth trusting ).. If you take a look at GPS-tracking from the big races, there are two types of direction mistakes; the ones where the direction is really wrong (ref.. consistency ), and the ones where the direction is right but the runner doesn t trust his/her own abilities and starts to search early or change direction before approaching the control on a hunch (ref.. trust ).. The latter type are seen nearly as often as the first type and here exercise must be made more on a mental plane.. How to improve.. The final part of Gueorgiou s article discussed how to improve your compass work.. It might surprise many that the main training exercise Gueorgiou advises you to do in order to accelerate your compass routine, is.. corridor orienteering.. with a very narrow corridor on a contour map preferably with a lot of bends.. - This is my favorite one and the best way I found to keep my compass abilities to an acceptable level.. , Gueorgiou comments.. What Gueorgiou doesn t tell in this article, is that you should do them in the dark at least that s how he prefers them.. Last winter I joined Gueorgiou on one of his narrow night-o corridors on a contour map in Portugal.. A real challenge even at slow speed.. Below is the successful part of my training At this point it is tempting to finish the article with the infamous don t try this at home statement, but I guess that s exactly what you should do.. PS! In my opinion, you can also benefit from.. other, more targeted compass training exercises.. if you are on a lower technical level than Gueorgiou.. Illustration: Corridor training, Portugal, February 2012 (NOT Gueorgiou s route).. See.. here for how to prepare your own corridor training in OCAD.. Full article.. If you haven t read the full article yet, head over to oringen.. se and read it now.. It is worth the read for sure:.. Screenshot from the article at O-Ringen.. se.. read the full article here.. Comments Off.. HeadCam analysis with local videos in 2DRerun.. Posted by Jan Kocbach, 03 Mar 2013@16:00.. 2DRerun has been updated with new functionality for HeadCam analysis.. The HeadCam analysis works with local video-files directly from your harddisk and can e.. open files directly from a GoPro Hero2 without conversion.. That means that you do not need to wait for upload to YouTube, Vimeo or other online video services.. To perform HeadCam analysis in 2DRerun:.. Open a map/route in 2DRerun in the usual way.. Press the key H (or click H in the menu to the right) to open the HeadCam analysis dialog window.. Choose a video from your harddisk.. Calibrate video with GPS track by (1) first moving the video to a known position, then (2) clicking at the corresponding position at the map, and finally (3) clicking Synchronize video and GPS at the current position.. Calibration is very fast usually done in a few seconds.. To move around, you need to use the video s position slider (or the buttons below the video).. Some tips:.. Tip 1: You can resize the video window as you like, and also move it around.. Tip 2: With small video files or fast computer you can play the video in 2x or 3x speed.. Tip 3: The Google Chrome browser supports more video formats than other browsers.. Please use this browser if possible.. All video formats which are supported by HTML5 in your browser are supported.. This includes, for example, MP4 videos.. Videos from GoPro Hero2 work without problem but you might need a quite fast computer for large videos.. Videos from GoPro Hero3 do not work directly in the current version of Google Chrome, but will be supported in future versions of Chrome (you can d.. ownload and install a developer version of Google Chrome here.. in which videos from GoPro Hero3 work).. 2DRerun has not previously had any functionality for HeadCam analysis, but the big brother 3DRerun has had this possibility.. In 3DRerun, however, it has not been possible to do HeadCam analysis with video from the local harddisk (if you did not install your own webserver on your local computer).. Note that the functionality in 2DRerun is currently only for files from the local harddisk, i.. e.. YouTube/Vimeo is only supported in 3DRerun.. Comments (2).. What is effective technical training?.. Posted by Jan Kocbach, 18 Nov 2012@12:04.. Reading an article about.. effective technical training in sports.. , I noticed that the same overall rules of thumb can be used for orienteering technical training as well.. Or what do you think?.. You need to have a targeted focus for developing/improving your technique on all normal trainings.. The simple rules set up in the article are:.. I.. every time you run a training, local race etc.. , you need a targeted focus.. All training is technical training characterizes the best.. Trainings in which it is possible to target the most important challenges you have as an orienteer will therefore be the best trainings for you.. And remember: You don t only need o-technical training as an orienteer, you also need to consider your running technique, intake of fluids/food during competitions, etc.. Train technique in over-speed.. If you can use your technique in a relaxed way in 10-20% higher speed, you will manage to apply your technique relaxed in competition speed in competitions.. Learn from the master.. Run behind/together with another athlete in order to learn from eachothers strenghts.. Don t forget these useful elements when planning your technical training!.. Orienteering specific exercises.. To specifically improve your orienteering technique, we have got a lot of exercises here at O-training.. net:.. 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.. Attackpoint identification training.. A special course is made in OCAD in which the area around the control is whited out.. The runner must identify an attackpoint outside the whited out area, use the compass to get through the whited out area and into the control circle, and then orienteer accurately the last part to the control location.. Compass, Attackpoints, Inside the control circle.. Book reading while running.. The best orienteers read the map at close to maximum speed.. They also have a high map reading frequency, i.. they look at the map very often.. Reading a book or a comic (or even a map) while running is a good exercise in order to train map reading frequency.. Brown map.. A course on a contour-only map (brown map).. The runner must focus on the contours in his/her orienteering as this is the only information on the map.. Many variants are given.. Contours, Map reading.. Build contours in sand.. Build the contours contained in a map either in sand or snow in order to show that you understand the concept of contours.. This is a beginner exercise.. Circular contour map.. Course on a circular contour-only map without north-lines.. As the map is without north-lines, the runners can not use the compass to adjust the map to north, and thus it is necessary to concentrate more on reading the contours.. Circular map.. As the map is without north-lines, the runners can not use the compass to adjust the map to north, and thus it is necessary to concentrate more on the map reading.. Compass between paths.. Compass-training in which the legs to be run are between two roads/paths.. This makes evaluation easier as you can easily measure how far you are from the control.. You also avoid big mistakes / a lot of searching.. Compass training in pairs.. The front runner has a white paper with only the course.. The runner behind has a normal map with the same course.. The front runner shall run on compass while the runner behind controls where they are.. Exchange maps at each control.. Control location memory.. Variant of map memory where you get a certain time to memorize a number of control locations.. Then after a pause, you shall draw the controls on a blank map.. Typically done with a physical work period (e.. running) in the pause between memorizing and drawing on the map.. Map memory, Theoretical exercise.. Control picking.. Run a course consisting of a lot of short legs with many changes in direction.. Compass, Map reading, Flow.. Corridor orienteering.. A corridor is drawn on the map, and the runner is to be inside the corridor at all times.. The difficulty of the exercise can be adjusted by varying the width of the corridor, the terrain, the intensity etc.. It is best to use GPS for evaluation of the exercise.. Compass, Map reading, Flow, GPS evaluation.. Course planner for competition.. Take the job as course planner for a competition.. Route choice, Theoretical exercise, Route planning.. 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.. faster than you normally would do in a competition.. Flow, Overspeed orienteering.. Draw simplification map.. Draw a simplification map of a leg / a course.. A simplification map is a map containing only the details which are necessary to use in the orienteering.. There is also a variant involving map memory.. It is instructive to run the course on the simplification map afterwards.. Map memory, Simplification, Theoretical exercise.. Fast relocation.. A group of 3-6 runners run together.. Only the leader is allowed to read the map.. When approaching the area around a control, everybody is allowed to look at the map, and shall relocate and find the control as fast as possible.. Take turn on being the leader.. Map reading, Map memory, Relocation, Terrain memory.. Fog training.. The map is removed in most parts of the course only some circles of the map is left in some places.. The runner must use the compass to get between the areas with details.. There may/may not be map inside the control circles.. Follow the contour.. Course where only a single contour is shown between controls (or between some of the controls).. Good to use GPS in evaluation of the training.. Contours, GPS evaluation.. GPS Distance evaluation.. Build up an accurate feeling for distance evaluation in different terrain types using your GPS.. Try to run a specified distance in the forest (without looking at your map or GPS), e.. 100 meters, and check your GPS when you think you have run this distance.. Repeat in different terrain types / on paths etc.. Distance evaluation, GPS evaluation.. Head-up training.. Take a normal course and run it.. However, instead of actually going to the control, just go to a spot where you can see the control (or the feature if there aren t markers put out).. Simplification, Terrain memory.. Indoor orienteering.. Orienteering race indoors, typically in a gym.. Good exercise if it is not possible to run outside also a good exercise for beginners.. Map reading, Concentration.. Keep the pen running.. Take any map, and draw your planned route choice while keeping the pen running all the way from start to finish never stopping even for half a second, planning your route as you draw.. Route choice, Flow, Theoretical exercise, Route planning.. Leg splitting.. Run a course with several long/half-long legs.. Before leaving a control, have your attackpoints for the leg and your route for the leg ready.. Method: For each leg, divide the leg into parts by identifying your attackpoints, i.. the points on the leg which are your safe points where you need to be 100% sure about where you are.. Mark these attackpoints mentally.. Attackpoints, Route planning.. Leg splitting theoretical.. Take a course with several long/half-long legs.. For each leg, divide the leg into parts by identifying your attackpoints, i.. Mark these attackpoints on the map, and then continue with drawing your planned route for the leg.. Repeat for all legs in the course.. Simplification, Route choice, Theoretical exercise, Route planning.. Line orienteering.. A line is drawn on the map, and the runner is to be on the line at all times.. The difficulty of the exercise can be adjusted by varying the terrain, the intensity etc.. The runner gets a map showing the next control, and must memorize the leg.. At each control, the runner gets another control.. Map memory, Concentration.. Map memory duo.. Map memory exercise in which two runners run together.. At the start, the first runner memorizes the leg to the first control then gives the map to the second runner.. The first runner then runs to the first control the second runner memorizes the leg to the second control while running behind.. At the second control, the first runner gets the map again.. Continue this way through the course, never stopping at the control.. Map memory, Simplification.. Map surveying.. Map surveying is a good exercise in order to understand properly how a map is built up.. Map reading, Theoretical exercise, Distance evaluation, Map understanding.. Map without paths.. Make a course on a map from which all paths have been removed.. Map reading, Map contact.. 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.. have a scoring 4-2-1-0.. Restart as soon as possible.. Overspeed orienteering, Pressure handling.. Micro.. A normal course is made, but for each control, there are several other controls within the control circle.. There is no code on the controls, so the runner must decide which control is the correct one by studying the map and the control description.. Some kind of penalty (penalty loop running, time penalty etc.. ) is given for each wrong control.. Map reading, Simplification, Attackpoints, Map contact, Inside the control circle, Control description.. 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!.. Never stop.. Run a normal course, but you are never allowed to stop! That is, you have to keep running all the time.. If you don t know where to run or need to relocate, you have to keep running on the spot (but this should be avoided, you should rather run more slowly ahead of this point).. Map reading, Flow, Sprint orienteering, Map contact, Speed adaption.. Night orienteering.. Running at night with limited visibility, is a very good map reading exercise as one has to be more exact in ones orienteering.. Compass is also more important at night than in daytime.. A normal course will do, but e.. a corridor is even more interesting.. Compass, Map reading.. No-map compass training.. A course on a white sheet of paper with only the course drawn (no details at all).. Compass, Distance evaluation, GPS evaluation.. One man relay.. Several courses from the same starting point one runner runs all courses.. Mass start.. Typically some parts of the courses overlap.. 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.. Play Catching Features.. Play the computer game Catching Features.. Map memory, Theoretical exercise, Mental exercise, Terrain memory.. Prolong the control.. Focus on making each control easier by prolonging the control.. Prolonging the control means to find features close to the control which are wider than the feature the control is placed on, i.. you can have a larger error in your compass course and still find the control easily.. There are several variants of this training also a theoretical exercise.. Simplification, Theoretical exercise, Attackpoints, Inside the control circle.. Reduced map compass training.. Make a course on a reduced map, where the reduced map is made by removing many details in such a way that the compass is the only option for orienteering.. For example, you can have a map with only black details left.. Use this for compass training.. Reduced map  ...   +2:13.. 34:34.. +2:19.. Novikov gets even closer to Lundanes at this point now being only 11 seconds behind while Merz now is 1:27 behind.. Swedish Runesson had a few good legs and is up at 6th place.. Men 8-18 (including forking part).. In the forking part Lundanes takes around 20-30 seconds on Novikov and Merz.. Now the gap down to Novikov is at 36 seconds nearly two minutes down to Merz.. Men A-final: 18.. (Total times).. 46:51.. 47:27.. +0:36.. 48:41.. +1:50.. 48:43.. +1:52.. 49:46.. +2:55.. 50:05.. +3:14*.. 50:11.. +3:20*.. 50:26.. +3:35*.. 50:28.. +3:37*.. Pavlo Ushkvarok.. 50:31.. +3:40*.. Men 18-19.. The men s leg 18-19 is the leg where Lundanes looses most time in this race by fighting straight (red route below) instead of using one of the alternatives around with better runnability and less hills.. The northern route of Merz and Lauenstein is the fastest (green below) exploiting the path at the north edge of the control and also saving some height compared to the direct route of Lundanes.. The southern choice also has significant parts of path running.. The third illustration below shows this difference in speed on the path/road compared to Lundanes in the hilly terrain.. Men A-final: 18-19 (Legtimes).. 6:48.. 6:50.. 6:56.. 6:58.. 7:02.. 16.. 7:16.. Here the different variants on the leg are shown.. Men A-final: 18-19 (Total times).. 54:07.. 54:23.. 55:33.. +1:26.. 55:34.. 57:03.. +2:56.. 57:21.. +3:14.. 57:24.. +3:17.. 57:33.. +3:26.. 57:40.. +3:33.. 57:46.. +3:39.. Lundanes keeps his lead after this bad routechoice but the lead is now reduced to 16 seconds.. Merz eats up nearly half a minute and takes back the third position from Nordberg.. Men 21-22.. The leg from 21 to 22 does not offer so big route choice alternatives but is still a bad leg for both Lundanes and Novikov who loose 24 and 39 seconds to Merz, respectively.. The trick on this leg is to keep close to the line on the first part of the leg (as there is not much to earn with respect to runnability with moving away from the line), and exploiting the paths in the seconds part of the leg.. A slight left alternative is the fastest here.. Both Lundanes and Novikov loose time by running too far to the north at the first part of the leg as you can see from the illustrations below.. Men A-final: 21-22 (Legtimes).. 7:46.. 7:47.. +0:01.. +0:03.. 7:51.. 7:53.. +0:07.. 8:02.. 8:05.. +0:19.. 8:08.. 8:10.. 21.. 8:25.. +0:39.. Men A-final: 21-22 (Total times).. 65:33.. 66:13.. 66:41.. +1:08.. 67:17.. +1:44.. 68:43.. +3:10.. 68:47.. 68:51.. +3:18.. 69:08.. +3:35.. 69:18.. +3:45.. 69:31.. +3:58.. Looking at the overall, Merz is suddenly down at 1:08 behind (down from 1:52 after the forking) whereas Novikov is at 40 seconds behind Lundanes.. Nordberg is still fighting for a medal 1:44 behind Lundanes.. Down to Lauenstein in 4th there is 3:10.. Lauenstein has slowly been getting closer on the last legs being famous for his strong finishes in long distance races.. Men 22-23.. The leg from 21 to 22 was the last long leg in the race.. Two shorter routechoice legs from 22-23 and 23-24 were offered before the physically hard finish of the race.. The leg from 22-23 does not give very big time differences, but it still seems clear from the split times that a northern variant is fastest a few seconds faster than the direct variant of Novikov and Merz and the combination of northern/direct of Lundanes.. THe southern variant of Bergman is far too long.. Men A-final: 22-23 (Legtimes).. 3:45.. 3:46.. 3:50.. 3:54.. 3:55.. Yuryj Tambasov.. 3:56.. 3:57.. Men A-final: 22-23 (Total times).. 69:27.. 70:03.. 70:35.. 71:02.. +1:35.. 72:38.. +3:11.. 72:47.. +3:20.. 73:07.. +3:40.. 73:32.. +4:05.. 73:42.. +4:15.. 73:55.. +4:28.. In the overall a few more seconds earned for Novikov now down at only 36 seconds lead for Lundanes.. Men 24-25.. The leg from 24 to 25 is a classical left or right around the lake leg which suprisingly both Lundanes and Merz got wrong.. The right side is shorter but the left is faster due to more path running.. The 7 best times are run to the north here with Merz and Lundanes at 8th and 9th going south.. It is probably 8-9 seconds faster to go north.. Men A-final: 24-25 (Legtimes).. 2:57.. 2:58.. 3:03.. Anders Holmberg.. 3:04.. Aleksei Alekseyonok.. 3:05.. 3:06.. Men A-final: 24-25 (Total times).. 73:57.. 74:27.. +0:30.. 75:04.. +1:07.. 75:36.. +1:39.. 76:59.. +3:02.. 77:29.. +3:32.. 77:49.. +3:52.. 78:00.. +4:03.. 78:11.. +4:14.. 78:38.. +4:41.. With Novikov going north and Lundanes south, Lundanes s lead has shrunk to only 30 seconds ahead of the physically tough finish! Merz is 1:07 down on Lundanes.. Last part.. The last part is mostly physical - the tough finish costing Novikov the silver medal which he has had in his pocket for more than an hour.. Merz is strong coming up in second spot.. Men A-final: 32-33 (Total times).. 87:25.. 88:27.. +1:02.. 88:53.. +1:28.. 89:42.. +2:17.. 90:29.. +3:04.. 92:18.. +4:53.. 92:35.. +5:10.. 92:37.. +5:12.. 92:54.. +5:29.. 93:19.. +5:54.. Lundanes versus Merz.. Below you see an AutOanalysis between gold medalist Olav Lundanes and silver medalist Matthias Merz.. In the AutOanalysis you can clearly see the conclusions drawn above with Merz loosing time on the routechoices to 6 and 8, and Lundanes loosing time on the route choice to 19 and 22.. Also note hhow fast Merz is in the lower part of the small last loop.. AutOanalysis Lundanes versus Merz in 2DRerun.. Lundanes versus Novikov.. Here also the AutOanalysis between Lundanes and Novikov.. There is no segment with more than 12 seconds difference between Novikov and Lundanes! Very close races.. Lundanes wins because he is stronger in the end and does slightly fewer of the small errors than Novikov does.. AutOanalysis Lundanes versus Novikov in 2DRerun.. Women s race.. For the women s race no full analysis is given, but illustrations are included.. Simone Niggli is the fastest on most legs winning 15 of 24 legs loosing only 14 seconds to Superwomen until she got the message that she will win the race at the spectator control.. Niggli versus Riabkina.. Comparing Niggli versus Riabkina gives a lot of red numbers in the autOanalysis Niggli has simply been running faster all the way (except when Niggli and Riabkina were together for some controls).. Therefore a second autOanalysis is also included (below the first one) where all times in Riabkina s and Niggli s routes are adjusted by the overall difference between them.. Then it is possible to see more clearly in which parts of the race Niggli looses some time compared to Riabkina when adjusting for the difference in running speed.. Relatively seen Niggli opens quite slow to the first control as she also said in her interview.. Then she has an amazing speed until control 3.. Generally Niggli is very strong in the hills both up and down.. The only bad long leg for Niggli is the leg from 9 to 10 were she relatively seen looses some 20 seconds (although she is just as fast as Riabkina).. Riabkina looses some time around the 8th and 9th control and also to control 18 and in the uphill in the end.. AutOanalysis Niggli versus Riabkina in 2DRerun.. Women 2-3.. The left side of the lake seems faster and is also run by most runners.. Women 4-5.. The same leg as the men and the same routes are the fastest: Direct variants!.. Women 7-8.. Again the fastest is to keep close to the line.. Niggli crushes the others on this leg.. Women 9-10.. Women 12-13.. Thanks to Johan Fegar for very good help with making figures ! The analysis is made using.. 2DRerun/3DRerun.. Posted by Jan Kocbach, 17 May 2012@19:00.. Many route choice options and varied orienteering that is what met the competitors in today s middle distance final in the European Championships in Skattugnbyn, Sweden.. Men Start-1 / Women Start 1.. Men:.. Women:.. To the first control the best choise was clearly to go left which as you see on the routechoice statistics for both the men and women above.. This was also the coursesetter Eva Jurenikova s jugdement ahead of the event.. One of the main reasons for so many runners choosing the rightmost route, is that the hill was very steep and it was tempting to go right.. I was out as a test runner in the morning, and even if I knew that left was supposed to be faster, I choose the rightmost option due to the tough hill.. One interesting point here: Both the European champions Lundanes and Niggli chose a non-optimal route.. Lundanes went right and lost a few seconds.. Niggli went direct(!) through the big depression loosing nearly half a minute to Minna Kauppi!.. Men 2-3 / Women 2-3.. From 2 to 3 there were two main choices either left saving some height or right using a path for part of the leg.. The rightmost choice using the path was tempting for many as this reduces the technical difficulty of the leg somewhat.. However, based on the routes run it looks like the majority of fast times are run on the left variant.. You should, however, make the last half of the route as short as possible (many took a too wide curve).. Interestingly, Olav Lundanes took the wrong choice again but run fast.. All four top women took the left option.. Men 5-6 / Women 5-6.. The leg from 5 to 6 was the leg in the course which spread the runners most.. However the different routechoices were very equal in running time.. The course setters favourite was the northernmost choise which Olav Lundanes choose.. However the choice of Kratov (going south all the way on the road) was nearly just as fast.. Men 8-9.. The leg from 8 to 9 was the longest leg in the mens class.. The terrain did not invite to long routechoice-legs with very distinct routes the challenge on this leg is the very last part of the leg.. The left alternative is about 70 meters shorter but you need to take a lot of extra, steep height.. In addition you get more tricky control-taking by going left.. Based on the routes run and also the course setters advice ahead of the race the rightmost option were you go around the green area on the northern edge is the fastest.. The women s 9-10 waas not really a routechoice leg a straight route was the only viable option.. Still typically of a middle distance many runners lost time on the long leg due to the change in orienteering technique necessary.. This was increased by the change in terrain characteristics.. Men 12-13.. The men s leg 12-13 was an interesting leg.. As you can see above, the fastest times were run on straight variants (don t trust the split times above as these are GPS split times).. Lundanes took time on the others here the other Top 4 runners spreading well on different route alternatives.. The straight variants are 60 meters shorter with not much more ascent does it is clearly too far to take e.. Carl Waaler Kaas s route around to the right.. Men 16-17 / Women 11-12.. The leg from 16-17 for the men and the similar leg 11-12 for the women each had two distinct route choice alternatives: Either going right and using the big road and running a bit longer or going left and taking more height while running shorter.. For both the men and the women, the left option up and down the hill has been run faster however there is a big spread in running times for this route choice whereas runners running the rightmost routechoice have more consistently run good times.. Based on this the rightmost choise around the road might very well be the best option.. Do more yourself.. The above analysis is done in 2DRerun and all the GPS material is available there for you to do more analysis:.. 2DRerun Men s middle.. 2DRerun women s middle.. Posted by Jan Kocbach, 14 May 2012@14:15.. The Middle Qualification opened the European Championships today with all women runners carrying a GPS.. Here you find a quick GPS analysis of the race.. As this was a qualification race, focus is more on where the race was lost than on where it was won!.. In a cooperation with the.. EOC 2012.. organizers, World of O/O-training.. Jansson versus Alexandersson.. The above illustration compares the routes of two of the big profiles of this Europan Championships Swedish Helena Jansson and Tove Alexandersson finishing 1st and 2nd in Heat 3.. As you can see (check out.. in 2DRerun for yourself to go further in the analysis), the main difference in this second part of the course seems to be running speed in the tougher parts of the terrain (yellow) and the last uphill.. Kauppi versus Broadman (Heat A).. note slow loading as all routes in the heat are loaded.. Note how Kauppi runs very straight along the red line all the way.. Hausken versus Niggli (Heat B).. again includes all runners in the heat.. Simone looses time by running around to number 11 it is further around than in Heat C shown below though.. Jansson versus Alexandersson (Heat C).. again all runners included.. Looks easy can be tricky.. The courses look seemingly easy when looking at them at the map, but still there were lots of mistakes made – mostly direction mistakes as you can see in the GPS-tracking from the women.. A combination of running speed and good direction were the key ingredients to get to the finals.. And of course accurate orienteering in the green areas.. One runner who had some problems in the start of the race was Norway s Heidi Bagstevold.. As you see on the illustration above, 45 degrees off already to the first control lost her more than half a minute.. A bad compass direction to number 3 cost another 20 seconds and then the big 3-minute mistake at number 6.. Happy ending for Bagstevold, though: She managed to keep the speed and secure her orienteering on the rest of the course, and made it to the A-final.. Direction.. Looking at the spreading of routes on this leg from control 7 to control 8, it is obvious that straight is fastes (green color = fast).. Looks like some might need to practice a bit more compass running before the A- and B-finals?.. Although direct was faster in almost all legs today there is no rule without exception.. On the leg to number 11 (see below) it seems like the road option to the left is slightly faster.. The reason for this is the tough terrain direct.. Posted by Jan Kocbach, 10 May 2012@8:00.. As a warm-up I have taken a brief look at some of the trainings in EOC-relevant terrain which have been uploaded to 3DRerun/2DRerun.. As running speed and focus has been different for the different runners, this analysis will more look at some examples from different EOC training maps than to look at a specific analysis.. Still it can be good to take a look to see what kind of challenges the runners will meet in Sweden next week.. You can also.. take a look at what the course setters say about the terrain and the challenges at the EOC webpage.. - Those that ran pre-EOC and Elitserien at Bonäs in spring 2011 may be expecting similar, extremely fast pine heath terrain with sandy ridges.. Sure, there are similarities with Bonäsheden but the terrain in Skattungbyn is more varied, many of the ridges are higher, the depressions deeper and the amount of detail greater.. Sample 1 (a): Run straight lines.. This sample is from a one-man relay training at Åmotjärn 2.. Typical for this terrain is many small hills with some some open forest, some greener areas and some marshes.. In many cases the fastest route is to stay as close to the line as possible and in this example you can see how staying close to the line usually gives you an advantage of some seconds compared to making curves out.. Open sample in 2DRerun.. Sample 1 (b): Direction mistake underestimating difficulties.. Control number 20 above is one control were many runners did a direction mistakes.. It is actually a quite easy control if you pay attention to direction and contours (to the left of the line) and the big path (the small path might be tricky to see?).. The big path just ahead of the control makes you think the control is very easy that is probably a reason for the many mistakes here.. Open in 2DRerun.. Sample 2: Run straight lines II.. The second sample is from an EOC training on the map Vika.. Compass and running straight is again important in this second example, even if the terrain characteristics are quite different.. The example clearly again shows how all the small detours you take away from the line costs you a few seconds here and a few seconds there.. The straight route choice is by no means the best choice for all legs in the EOC terrain but in the cases where it is, you should use your compass and run straight.. Open sample in 2DRerun here.. to take a closer look at it.. However: Don t get fooled by the examples above there may also be legs in this terrain-type where routechoices will be decisive! Both micro-routechoices and longer routechoices so the straight line is not always the best approach however make sure that you can run straight wherever it is necessary.. Sample 3: Speed adaption training, Gesunda.. The third example is a speed adaption training in Gesunda on a snowy day which you can read about on.. Gustav Bergman s Doma-archive.. (Kerschbaumer was there.. the same day.. ).. Two of the worlds best orienteers who are among the favorites at the upcoming EOC - a bad day for both of them they hopefully learned a lot before returning to the Falun-area next week!.. - A legendary bad performance.. I don t know what I shall say,.. is Bergman s comment on his Doma-archive.. The snow surely did not improve the concentration, but you should not fall asleep mentally on the long legs in this terrain.. Also for the legs down the hills the tactics should be put on making the control easy to find.. See example in 2DRerun here.. Next Page.. Latest Posts:.. New version of QuickRoute and DOMA!.. Theoretical O-exercise: Follow the camera.. Interesting new Orienteering Analysis Tools coming!.. GPS autOanalysis SM Middle distance.. Compass Science: Compass optimized for different regions.. OOCup 2011 Day 3: GPS Analysis.. Interesting study: Evaluation of tools for o-technical analysis.. Categories:.. News.. Training.. Archives:.. May 2013.. March 2013.. November 2012.. August 2012.. June 2012.. May 2012.. April 2012.. February 2012.. December 2011.. November 2011.. September 2011.. August 2011.. July 2011.. June 2011.. April 2011.. March 2011.. February 2011.. January 2011.. December 2010.. November 2010.. September 2010.. April 2010.. November 2009.. Search posts:.. 'World of O' is a website devoted to giving you the latest news from orienteering sites all over the World.. (C) 2006.. Jan Kocbach..

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  • Title: Category:Orienteering exercises - O-training.net
    Descriptive info: Category:Orienteering exercises.. Exercises sorted by Exercise Type.. All Exercises.. There are many variants - some of them are described below.. The map is removed in most parts of the course - only some circles of the map is left in some places.. Good exercise if it is not possible to run outside - also a good exercise for beginners.. Take any map, and draw your planned route choice while keeping the pen running all the way from start to finish - never stopping even for half a second, planning your route as you draw.. Leg splitting - theoretical.. At the start, the first runner memorizes the leg to the first control - then gives the map to the second runner.. The first runner then runs to the first control - the second runner memorizes the leg to the second control while running behind.. The first team coming in on each leg gets 4 points, the second 2 points, the third 1 point - the rest zero points.. We usually get several DSQ'es as the runners do not tackle the pressure.. If you don't know where to run or need to relocate, you have to keep running on the spot (but this should be  ...   where you have to give some attention to the orienteering and red for the parts where you have to put a lot of attention to the orienteering (e.. probably slow down significantly, based on your technique).. Run the leg according to this plan.. Concentration, Inside the control circle, Speed adaption.. Traffic light orienteering - theoretical.. Pick a course, and draw your planned route in three colors: Green for the parts where you can run without much attention to the map, orange for parts where you have to give some attention to the map and red for the parts where you have to put a lot of attention to the orienteering (e.. You can also continue with a practical part in which you run the same course either on the map with your planned colorful route drawn, or on a map without planned route.. Simplification, Theoretical exercise, Speed adaption.. Form:Orienteering Exercises.. Pages in category "Orienteering exercises".. The following 49 pages are in this category, out of 49 total.. A.. B.. C.. D.. F.. F cont.. G.. K.. L.. M.. N.. N cont.. O.. P.. R.. S.. T.. net/w/Category:Orienteering_exercises.. net: Test-version ready.. Terrain types: Categorization.. This page was last modified on 11 April 2010, at 10:10..

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  • Title: Training Tips - O-training.net
    Descriptive info: Training Tips.. Training tips.. O-technical training.. Training analysis.. Physical training.. Mental training.. Injuries.. O-technical training in familiar terrain.. net/w/Training_Tips.. This page was last modified on 18 November 2009, at 07:33..

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  • Title: Resources - O-training.net
    Descriptive info: Resources.. Orienteering Trainers.. Orienteering maps.. Routechoice quizzes.. Orienteering equipment.. Other resources:.. O-technique.. World Records in Orienteering.. net/w/Resources.. View the discussion thread.. blog comments powered by.. Disqus.. This page was last modified on 14 April 2010, at 20:55..

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  • Title: Overview articles - O-training.net
    Descriptive info: Overview articles.. Thierry Gueorgiou's technique:.. Full speed - no mistake.. Read Gueorgiou's story - Part I.. [1].. and Gueorgiou's story - Part II.. [2].. -.. Thierry Gueorgiou's Golden Route - Explanation control by control from WOC 2004 Middle distance.. [3].. Martin Lerjen:.. Analyze your mapreading.. [4].. Norwegian text: Hans Jørgen Kvåle og Kim André Sveen.. Hjelpemidler for O-teknisk analyse.. : - Hvilken feedback kan man få fra ulike hjelpemidler for o-teknisk analyse og hvor anvendelige er disse for løpere og trener?.. Discussion about navigation technique at Attackpoint.. org.. [5].. Series about O-technical training at OPN.. no.. [6].. (Link to last published part as of April 11th 2010).. Selected presentations.. Björn Ljunggren: Physical training.. Eva Jurenikova: Orienteering technical training.. Susanne  ...   principles (Czech text, PDF).. [8].. Ultimate Orienteering report from International Coach Conference 2009.. Summary.. Finnish mentality 1.. Finnish mentality 2.. Swiss analyzers.. Norway vs France.. Czech Republic.. Denmarks recipy.. Swedish elite plan.. net/w/Overview_articles.. GPS Analysis HowTo Presentation (Norwegian text).. Jukola and Venla 2011 decisions: Meter by meter.. Jukola countdown -2 days: Learn about Jukola forking.. Jukola countdown -9 days: 3DRerun for pre-race analysis.. Jukola countdown -12 days: HeadCam video with map.. Using Performance Index for race analysis (screencast).. GPS Analysis for Orienteering: All the Basics!.. Improve your Orienteering Skills using a HeadCam: Part 3.. Maps: Training camp time.. Video: Follow Gueorgiou in Portugal - and draw his route.. This page was last modified on 16 July 2011, at 22:33..

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  • Title: Add content - O-training.net
    Descriptive info: Add content.. Everybody can easily contribute new content to O-training.. Just.. request an account.. , log in, and start adding content!.. You can either:.. Add specialized content using the forms below.. Add other types of content not covered by the forms below using the standard Wikipedia way.. Edit/append content others have written by pressing the "Edit" button  ...   you are logged in.. Orienteering Exercise.. Adding a new orienteering exercise is very straightforward.. Type the name of the Orienteering Exercise you want to add below to add a new orienteering exercise.. Before adding new content, please check if this exercise is already in O-training.. net/w/Add_content.. This page was last modified on 11 April 2010, at 10:42..

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  • Title: O-training.net:About - O-training.net
    Descriptive info: net:About.. net: The idea.. net is planned to be the main resource for Orienteering Technical training available online.. net will try to gather all the resources available on the internet in one place.. The intention is that this will be the place to go for everybody wanting to improve as an orienteer.. The main content will be O-training exercises, but other kind of resources like training camp sites, orienteering trainers, weblinks etc.. will  ...   what these pages will contain.. How to contribute.. The main part of O-training.. net is built up as a community-driven wiki, where.. everybody is allowed to contribute.. In an ideal world, we'd allow anonymous edits at O-training.. net, but due to todays spam-problems in the Internet, you will have to.. Beta testers are very welcome!.. Background.. net is part of.. net/w/O-training.. net:About.. This page was last modified on 3 November 2009, at 21:41..

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  • Title: Request account - O-training.net
    Descriptive info: Request account.. Due to the risk of spam, only registrered users are allowed to edit the information at O-training.. Please complete and submit the following form to request a user account.. As soon as the account is approved by a human - which typically will be within 24 hours - you will be e-mailed a notification message and you can login and start sharing your wisdom!.. User account.. A confirmation message will be sent a few minutes after you submit this form.. Please respond by clicking on the  ...   Personal information.. You may include some information about yourself here (not required).. Note that this information will be viewable ny everyone visiting o-training.. net who wants to see who edited an article.. Name:.. Information about yourself (nationality, club, category, coaching experience, etc.. ):.. To help protect against automated account creation, please solve the simple sum below and enter the answer in the box (.. more info.. ):.. Failed to parse (PNG conversion failed; check for correct installation of latex, dvips, gs, and convert): 66 - 7 =.. net/w/Special:RequestAccount..

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  • Title: Orienteering Exercises - Attackpoints - O-training.net
    Descriptive info: Orienteering Exercises - Attackpoints.. Attackpoints Exercises.. net/w/Orienteering_Exercises_-_Attackpoints.. This page was last modified on 11 April 2010, at 09:19..

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  • Title: Orienteering Exercises - Compass - O-training.net
    Descriptive info: Orienteering Exercises - Compass.. Compass Exercises.. net/w/Orienteering_Exercises_-_Compass.. This page was last modified on 11 November 2009, at 23:17..

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