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Discussion: How do you do the intervals

in: Rosstopher; Rosstopher > 2010-04-21;

Apr 22, 2010 1:14 PM # 
JLaughlin:
A course? A trail?
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Apr 22, 2010 1:16 PM # 
Samantha:
Alex put streamers through the woods and you follow the streamers.
Apr 22, 2010 1:18 PM # 
JLaughlin:
ok. Thanks!
Apr 22, 2010 2:36 PM # 
Rosstopher:
some advice excerpted from an email Boris sent

"1km seems about right - you could either do long intervals on it (~5 minutes) or just run shorter ones continually around the loop. I would recommend including a little bit of everything into the loop so that you never have time to get comfortable and are always switching between running techniques. This means a bit of trail, maybe a twisty bit, some nice white forest, some greener stuff, a bit of swamp, and some rockier stuff. Don't include anything that is too nasty or too rocky and unrunnable, since you still want to be able to keep a high heartrate throughout. And every time you do an interval session there, definitely start by jogging a loop to make sure that (a) you remember the general layout, (b) the streamers are still up, and (c) nothing has messed up the loop, like a new fallen tree or something"
Apr 22, 2010 2:54 PM # 
BorisGr:
You got much faster over the course of the workout. Tells me you are still being a bit tentative through the woods in the beginning. Aim for 4:25-4:30 for all of them next time - you can clearly do it.
Apr 22, 2010 3:25 PM # 
iansmith:
Boris, how effective would this exercise be using O-tervals instead of a streamered path? While you might initially have some route variation, I assume that with experimentation, you would settle on the optimal route.
Apr 22, 2010 5:27 PM # 
Rosstopher:
I think 4:53 is an outlier because of no warmup and not remembering the course... I will aim for 4:20-4:30 for my next ones and will include a jog of the course.

Ian, I ran a couple of the Hammond Pond courses enough that I had in effect settled on an optimal route. It was pretty fun, and I only needed the map to refresh my memory about where to go. The distinction that I would make is that o-tervals should be about choosing the best woods to run through and a streamered loop would be about running as best you can along the chosen route. Both way better than just running on a trail in terms of specificity.
Apr 23, 2010 3:56 AM # 
bbrooke:
What are o-tervals...?
Apr 23, 2010 4:41 AM # 
iansmith:
Orienteering intervals. Boris set a training exercise at Harriman which consisted of a set of orienteering intervals - short courses with 4 controls with a total length of about 600 m. A group of 4 would start at fifteen second intervals; the objective of the exercise was to practice being in the lead - navigating while under pressure.

More generally, I think orienteering intervals could consist of any short, repeated sessions, with possible objectives including wood speed, navigation under pressure, practice with sure footing, climb, and so on.

This discussion thread is closed.