Training

Tue 19 Nov 19 Tuesday Evenings Weekly Training run – WGC every Tuesday evening
Sat 7 Dec 19 HH First Aid Course Training Course

For more details on any of the above, contact Keith Marsden (training@herts-orienteering.club)

First-aid Course – Final Call

The final training course for 2019 will be a 4 hour First Aid course on 7th December.

The course will be held at the Marshalswick Community Centre, St Albans and will run from 1.30pm until 5.30pm

The subsidised cost to HH members is £20.

Key elements of a 4 hr First aid course are a systematic approach to incident management including;

  • Vital signs and unresponsive casualties
  • Safe airway and recovery position
  • CPR (adult and child)
  • Choking, heart attacks, bleeding and shock

There are a few places left on this course so I hope a number of you will be able to join us. Read more..

Keith
Training@herts-orienteering.club

Coaching  at Ellenbrook – 2nd November

First of all,  many thanks to all of you who dropped in to the new format, informal Coaching sessions at the Heartwood event.  It was very useful to hear your views, spend time giving advice and getting feedback about your difficulties and your successes.  We also welcomed a number of people for whom Heartwood was their first orienteering event and we were therefore able to offer some pointers to help to increase their enjoyment of the sport.

We will be continuing this approach at Ellenbrook on 2nd November and would welcome anyone to come and join us either before or after their run – perhaps just to talk about orienteering or about any particular aspect we can help with.

Did you run at the HH Jack of Herts event at Ashridge?  If so why not bring along the map of your course – we’d be delighted to talk it through with you.

We hope to see you at Ellenbrook – we will be aiming to have our tent somewhere in the region of registration so you should be able to find us.

Run well!
Keith (training@herts-orienteering.club)

Late Autumn Training Courses

Here are the training courses that we will be putting on in the coming months.

If you need more detail, please do get in touch
Keith (training@herts-orienteering.club)


Organisers course           (10am -1pm)               9th November

CANCELLED


First Aid                (1.30pm – 5.30 pm)                 9th December

All orienteering events must have a designated qualified First Aid officer and this 4 hour course is practically based and will be presented by a qualified First Aid Tutor.

Our tutor will be Flora Schneider who has been presenting this course and the 14 hour first aid course to Orienteers for many years.

Those of you who did this course in 2016 should remember that a First Aid qualification is only valid for 3 years and so this is an ideal opportunity to renew that qualification.

And of course we will welcome those who have never attended a First Aid course to join us.

The course covers a systematic approach to incident management, vital signs, unresponsive casualties, safe airway/recovery position, CPR (adult, child & drowning), choking, heart attacks, bleeding & shock.

There is continual assessment by trainer observation.

The cost to individuals will be £20 and this cost has been subsidised by the club.

Although aimed at orienteers this course is a great introductory course for all.


Introduction to Orienteering  (3 hours)                   Provisional date  January 2020

We organised an ‘Introduction to Orienteering’ course in 2019 and it was well received. Therefore we shall be repeating it in the new year.

Once again we will be looking for a mix of those who know very little about the sport and those who have been taking part for some time but feel they need to know more about it. All are welcome.


 

Hannah also went to Scotland

From 20th to 27th July, Hannah attended a training camp based at Templar’s Park, a large scout camp on the banks of the River Dee close to Aberdeen.

This was a select camp for the top M/W16’s, with 18 junior attendees chosen from the Regional Squads throughout Great Britain. It is organised and managed by JROS (Junior Regional Orienteering Squads).(www.jros.org.uk) .

Here’s Hannah’s own account of the week:

This summer I attended Deeside in order to improve my orienteering and make new friends. The camp ran from Saturday 20th July to Saturday 27th July and it ended up being one of the best weeks ever.

On the 20th when I finally got to the accommodation after a long day travelling, we started with a warm up before doing a micro sprint around the few buildings we were staying in. During the warm up to make it more fun we had eggs – we had to say a name then throw it at that person. I didn’t like this part as I was scared of the eggs. After this we began the sprint. As there were so many controls and pretty much everyone mis punched, instead of disqualifying everyone every time they got a control wrong or missed one you got 30 seconds added to your time. I made 6 mistakes so I had 3 minutes added. However, with the 3 minutes added I was only just over 8 minutes and ended up coming 2nd out of all the athletes. I was very happy with this as I actually beat all the boys.

The next day we went to Scolty and after a huge climb up a hill we made it to the start and began that day’s exercises. I started off with a quite short course to just get warmed up. I didn’t make any major mistakes but I didn’t do it perfectly either. After a few more exercises and lunch we did a pairs exercise which took us down the hill and back to the minibus. I quite enjoyed this as it was all downhill.

The next day we went to the sand dunes at Balmedie. I enjoyed this as I really like sand dunes. I started off with a type of exercise I’d never done before, the control circle was blank and when you got there you had to decide which one of the controls at the top of the map it was. It was actually a lot harder than I thought it would be. Next I did a talk-O with a couple of other girls which was really fun. Then that was followed by a first leg relay practice course in which we all started at the same time but the courses were gaffled.

On Tuesday we went to Glen Dye. I’d never been to Glen Dye before but it’s actually now one of my favourite areas. It was good to get some practice there as well as that was where the tour champs were going to be on the last day. The next day was a rest day and we went to Stonehaven Lido. The rest of the girls and I just sat on the edge as it wasn’t a very nice day. After that we went to get ice creams. Once we got back, we competed in the sprint champs with the added ‘tape town’# to make it a bit harder.

The next day we went to Coull. I started with a long legs map memory. This was really hard as the only thing that had been left on the map were two contours so I only had them to work off for the nearly 1km legs. After that I did a short control pick to just practise my bearings.

On the last day, we went to Glen Dye for the tour champs. I started off 4th from last girl. The first half of the course was meant to be a middle style and the second half was more like a long. We were told prior to the race that there would be a middle winner and an overall winner. My aim for the race was to try get on the podium for at least one of these. I started off quite well and managed to get to number 5 without making a mistake. However, at 6 my bearing was a bit off and I lost about 30 seconds. This then made me run faster to try catch up the time. This worked well until number nine which was the super long leg. I think it may have been the longest leg I’ve ever done. The leg started off really badly and I ended up going off the map. I then relocated and found myself on a path which actually took me quite far on the leg. I then reached the huge hill which the control was on the top of. I began to get a bit worried as I hadn’t seen anyone in a long time but I carried on anyway and I was 100% sure I was in the right place. Near the top I found Holly who had started 2 minutes before me and I’d overtaken her at 4 but then lost her when I made my mistake. We looked for 9 together and it ended up being a lot further up the hill then we thought. Then finally after 48 minutes we found the control. We then did the next control together then I lost her again. The rest of the course then went smoothly. I got to the finish not expected to have done very well. However, once I downloaded I was told I currently had the quickest time. The other 3 girls that started after me came in and I soon realised I had won. As well as this I had won the middle race.

Overall it was such a good week and if anyone gets the opportunity to go, I would certainly recommend it.

# This is the term used when tapes are used to simulate an urban (town) environment and to designate buildings and routes in order to make route choice more complex. 

Tuesday evening training returns to Welwyn GC

To keep fit between orienteering events, HH members and their friends meet at 7pm every Tuesday (outside the Street-O season) at Campus West in Welwyn Garden City (AL8 6BX) for a training run with a choice of 5 km (not very fast) and 6.2 km (faster) routes, each taking 30-35 mins (and often followed by a drink and chat in the café there).

All are welcome, and just join us for a drink afterwards (~ 7:45, Humphrey’s cafe & bar) without the run if you prefer.

Please aim to come in good time because we start the run at 7pm sharp. Find us near the ticket machine shelter at the entrance to the car park.

Run history, routes and times available here.

Alex goes training in Scotland

Alex recently attended a week long training camp in Scotland for some of the country’s top M/W16s.

The trip ran from 20th to 27th July and was based at Templar’s Park, a large scout camp on the banks of the River Dee, close to Aberdeen.   The training  is organised and managed by JROS (Junior Regional Orienteering Squads).(www.jros.org.uk). There were 18 junior attendees, selected from the Regional Squads throughout Great Britain.

Here is Alex’s account of the trip in his own words:

Although the accommodation was fairly crude, with all the boys crammed into one dorm, our base camp was a great place. Large grounds allowed for hours of fun throwing whistler darts and playing football and manhunt.

Catering was fabulous, with a hot meal in the evenings, porridge for breakfast, a make your own packed lunch and fruit available at all times. I approve of their policy of “never being hungry”!

The training each day was incredible, and a variety of different areas explored, from the dunes of Balmedie to the forest of Coull. Each day focussed on a different aspect of orienteering: plan, picture and direction. Each day a variety of courses were on offer for training, and there was a yellow jersey event to provide some competition, which was usually a longer course or sprint race. This gave both technical training and race training.

There were also sessions with a coach each day where that coach would talk about an aspect of orienteering at a high level, such as training and race preparation, and on one of the days, a stretching session. This was very helpful in giving us an insight into how we should be doing things before a race and allowed us to form our own training plans.

In my opinion, the best area that we trained on was Glen Dye  (see map). As you can see, this was a beautiful coniferous woodland of very complex and varied terrain, allowing us to run on it on two different days with different objectives. With tussocks and bilberries, the going was tough in places; however, this did allow us to do a bilberry picking session and bake a bilberry and apple crumble (delicious).

The tour champs, held on Glen Dye, didn’t go so well for me, as the long distance, steep hills and ankle pains forced me to retire. ?

The tour wasn’t just about orienteering though, as each day we performed different tasks with our training groups, including washing up and cleaning the showers (after the scouts had left them mucky), teaching us valuable “life skills”… apparently.

There were also fun activities, such as a swim in the river after training each day, which helped recovery as well, and a barbecue and party in Templar’s Park.
Go if you can!

Tegan’s trip to Lagganalia

Lagganlia is an Outdoor Education Centre on the banks of the River Feshie, around 10 miles from Aviemore.  Recently, Tegan attended a training camp there, organised by JROS (Junior Regional Orienteering Squads). It was for 24 junior attendees (M/W14) selected from the Regional Squads throughout Great Britain and supported by 18 voluntary staff (coaches, chefs etc).

Here’s Tegan’s own account of the week:

This year I went to the Lagganlia training camp in Scotland.

I had loads of fun and improved my skills a lot, with the help of all the coaches there. I had never been to Scotland and so getting the opportunity to train in such different terrain was great as experience for future races on those kind of areas.

On Saturday morning we travelled by train to Aviemore, where the minibuses met the athletes. In our first evening at Lagganlia we played a few name games to get to know each other and were briefed for the next day. Throughout the week we visited a variety of areas, my favourites being Roseisle (see the map on the left) and Culbin, and did individual and paired exercises, along with some individual races