Monthly Archives: December 2012

Indoor orienteering

Indoor orienteering can sometimes seem a bit of an odd occupation.  I think it gives the opportunity to practise skills in decent conditions under extreme time pressure.

Clearly I am not the only one to think this.  Here is Tove Alexandersson, WOC 2012 Silver medallist completing an indoor course in a big sports hall. Read more

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New Interval Training and Cool Down

One of the most interesting sections of the New Interval Training website is that discussing Cool Down.

There is a suggestion that cool down should include something called “extensive repetitions”.  An example of this would be 4-6 x 200m at 10k pace with 1′ recovery (I assume this is jog or walk).  Read more

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The “New Interval Training” model

I was sent a link to this website

This is an interesting site with an introduction to a slightly different way of running interval sessions.  The gist of the difference is that the hard efforts should be at a slightly slower pace than in a traditional interval session, but that the recovery phase should include an “active roll-on recovery” section.  Read more

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IAAF Standardised Session Shorthand

There is an IAAF shorthand for writing down session plans and it can be found here.

It pretty much assumes that the training is done on a track as it works on distances and times.  A little more work would be needed to include inclines (hills). Read more

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Annabel Mason video

Bethanie Murray has put together a great compilation video of one of our very best fell runners, Annabel Mason, who has just been selected to run the European XC in Budapest.

Annabel’s cadence uphill is what always amazes me when I see her race.  Read more

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LOC Primary Development coaching

British Orienteering awarded us a significant grant from the Development Fund to spend time going into local Primary Schools in order to raise awareness of the LOC NavNight sessions.  Working with Selwyn Wright, we are well into the first block of schools, having completed one school yesterday. Read more

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A simple orienteering analysis method

There was an article by Toni Louhisola in a recent issue of British Orienteering Focus magazine where he suggested using a simple form of race analysis.  His idea was to analyse each leg based on two factors

  • Plan – how good was it
  • Execution – how well did you execute the plan

Each leg is given a rating from 1-5 on each of these (5 is Very Good). Read more

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UKAthletics Presentation

I did my presentation for the uCoach Share launch a few weeks ago and the presentation has been uploaded to the uCoach Share website.  I’m quite pleased with it overall and enjoyed the day, listening to around 30 other 6 minute presentations. Read more

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