OL-intervaller och Micro-OL

15 oktober 2019 kl. 07:30 – 10:00

Då det är älgjakt får vi hålla oss i ett närområde (Sävja) men det kommer ändå att bli en toppenträning.

Då många tävlingar avslutas i områden med mycket stigar och orientering av enklare karaktär är farten och stressen ofta hög. Därför får ni nu chansen att även träna på det momentet.

Vi kryddar det med några avslutande löpintervaller med micro-ol mellan intervallerna.

Här kommer ett PM

PM OL-träning tisdag 191015


  • Öka förmågan att genomföra orientering av enklare karaktär (typ avslutning på 5-dagars) i hög fart utan misstag.
  • Att med hög puls klara av att genomföra tekniskt ”svår” orientering (=microsprint)


Ni disponerar tiden från klockan 8.00-9.45. Under den tiden genomför ni

  • Ombyte
  • Egen uppvärmning,
  • 4 st OL-intervaller a´ca 1,5 km. 1 min vila
  • 3 st microsprint inklusive 850 m löprunda före och mellan varje microsprint
  • Nedjoggning
  • Ombyte

Ni får kartorna när vi kommer fram med bussarna. Avstånd till start ca 500 m.

Ni hittar till microsprinten genom att springa cykelbanan söderut efter sista OL-intervallen.

SI-enheter kommer att finnas vid start och mål på OL-intervallerna och vid start och mål för microsprinten. Töm och utläsning vid bussarna.

Kartorna läggs upp i Livelox efter passet


OL-skor  –  Löparskor för terräng går också bra

SI-pinne  –  Snabb pinne bäst, långsam pinne inte lika bra

Def-hållare  – Alltid bra

Kompass – Planka såklart bäst men tumkompass är tillåtet

Tips från The Champ

There are many ways to destroy a good performance, but a typical mistake is to lose your focus when you get a little bit too excited to end your race. Most of time, the area close to the finish is full of tracks and people going in every directions. A very common situation in O´ringen or Jukola for example. But still, you need to finish the work in a proper style. This training is a good one to work on this specific part of the race, with an area full of diffuse tracks. The most efficient way there is still to keep a good eye on compass and contours.

/Thierry Gueorgiou



Namn Tidpunkt Kommentar
Elias Adebrandt 2019-10-12 18:59
Ebba Adebrant 2019-09-25 23:34 wie let´s go
Emilia Bergström 2019-10-13 06:59
Gustav Björklund 2019-10-02 15:00
Simon Claesson 2019-10-11 15:02
Melker Forsberg 2019-10-03 14:00 Gitt
Elsa Göras 2019-10-04 19:27
Manne Hammarberg 2019-09-26 20:17
Moa Hjorth 2019-10-08 19:18
Ludvig Holmqvist 2019-10-10 12:26 Ingen lång utläggning denna gång
Ida Hänström 2019-10-06 09:38
Olle Kallur 2019-10-06 01:27
Anna Lithell 2019-09-26 10:58
John McLelland 2019-09-27 11:04
Amelie Rajan 2019-09-26 20:16
Tove Sjöberg 2019-10-05 15:29
Tuva Spik 2019-10-04 21:43
Oskar Sundblom 2019-10-03 23:08
Gunilla Svärd 2019-10-08 13:18
Arvid Umegård 2019-10-03 07:46
Gustav Wirén Gonzalez 2019-09-29 21:23 Strip clubs are part of age restricted entertainment industry. In this profile essay I would like to talk about one of the regular strip clubs and what impression it makes on a regular visitor of it. So I decided to visit one of those facilities in order to get a deeper insight of what is going on there. Its just past midnight in a chilly night at Choo Choo\'s Lounge, ten miles north of my house and two miles south from my brothers house, in Maryland. The heater of my car coughs and spits out cold air as my car is still warming up from the unbearable cold. The bitter mix of cold and warm engine air put out a foul odor from my vents. Driving through darkness and smoky fog, the sound of the bass and the sight of a packed parking lot, marks the presence of Choo Choo\'s Lounge. As I scrutinize the parking lot for a parking space, I couldnt help but read the big illuminated banner that said Choo Choo\'s lounge, lots of dancers & lots of beers. I quickly turned my attention to the Chinese restaurant next to the Choo Choo\'s lounge that had an empty parking lot for itself. Its surprising that a Chinese restaurant would be open this late but I guess since the Choo Choo\'s parking lot is full; they are expecting customers to entertain their stomach after entertaining their fantasies. Dark tinted windows, loud music and brawny bouncers make this place a typical strip club. It sounds wiser to call it adult entertainment because in that way I dont have to tell my dad the word strip along with my profile essay. I get out of my car after shoving my way through the cold jammed drivers door. It is 12: 30 am I start walking towards the heavily tinted door which had the hours and policies of the strip club. The words must be 18 or older with valid state to enter is embedded in red and white. I am a lucky person I said to myself because finally I found a strip club that 1 can get in. I approached the door, a huge 6 foot guy with a dark complexion and gigantic arms, opened the door, shrugged his shoulders and asked me you got an id on you son? I reached my back pocket and pulled out my five year old wearing wallet and gave him my id. As he is looking at my id, 1 noticed that I wasnt in the strip club yet. (Iy is a small room used as a pre-entrance to the strip club. The room is dark with green neon lights on four comers of the wall which made the atmosphere relaxing. I got to know the bouncer a little and his name was Chris Butler. He is a better person than he physically appears to be. He is a laid back person and even offered me a discount on the cover charge. So 1 ended up paying six dollars instead of thirteen. I took the liberty of asking him some questions about the strip club. He told me that they started the business two years ago and ever since they opened it, its been doing excellent. I asked him what was it before a strip club and he said it used to be a dry cleaner. He looked pretty bored with the job which requires him to stand for hours. His eyes were sleepy and his legs were lazy. It made sense when he told me that he has been working for six hours today. Chris also told me the main etiquette rules that were regular for strip clubs. DRESS SOFTLY. Wear khakis or Dockers. The minute a dancer sees you, shes aware of what youre wearing, Fuffle says. Jeans hurt her when shes giving a lap dance. BRING LINCOLN. Never tip less than $ 5. In general, bouncers get 25 percent of the entry fee, bartenders 20 percent of the tab, and girls 25 to 50 percent of a lap dance. Also: Stuff 5 bucks instead of a dollar into her G-string, says Fuffle, and shell find you later that night. UNDERSTAND WHY YOURE THERE. As far as the club is concerned, its lap dances. You can go to hang out, but the girls will get you to buy them outrageously priced drinks, so either way youre going to pay, says Fuffle, who advises that, even if you dont buy a lap dance, you should... NEVER BUY HER A DRINK. Its giving money to the house. Instead, say, I appreciate your spending time with me. Can I give you a little money instead of buying you a drink? Shell tell the other dancers, says Fuffle, and more will come by. KEEP YOUR CASH IN A SHIRT POCKET. Reaching for a wallet isnt smooth. Pull 5 dollars out, says Fuffle, put it in her hand, and say, It was really nice talking with you. STAY CLEAN. A lap dance is not getting some, or anything like that, says Fuffle. Keep your language clean. Show respect and youll never go wrong. Even so... LET HER DO HER JOB. Shes trying to get you excited, so dont apologize if she succeeds. She can feel if youre getting a hard-on, says Fuffle. For a lot of dancers, its a point of pride. Give an extra-big tip. Thus knowing how to behave in the kind of place I went through the main entrance and felt the atmosphere of the facility. The setting was pretty comfortable although the music base was blowing my heart and my ears out. I opened the door and its a whole different world from the outside. Black lights, strobe lights, neon and laser lights lit up the whole room. Everyone in the room is glowing and the black lights made peoples teeth like they havent brushed them for years. The stage is centered on the left side with three different color polished poles on each end of the stage. The stage stood against the mirrored wall. Laser, strobe and party lights moving to the rhythm of the music, made an exotic blend. Fog coming out as a new song is played, making it look as if the dancer is dancing in the clouds. Six leather seats attaching the stage are used for tipping the dancers and surprisingly they were all taken, showing the popular interests in the dancers. The whole room is fitted with a table and four chairs with it. All the walls have mirrors fitted in front of them. Three bright exit sign marked the emergency exits. The bar sitting in the space between the stage and the locker rooms is the main part of the strip club. Different types and styles of bottles where put on display in front of the bar. Glasses organized in a way that it spelled the letters Choo Choo\'s in the background of the bar. The club is swarming with people and waitress continuously going back and forth serving drinks to their valued customers. Interestingly the club attracted mostly Hispanic people even though the local area is dominated by Caucasian race. As one of the dancers walked by I asked her the reason for this. She said they are all construction workers, they work all day and at night they enjoy it here. At first I thought that it is hilarious but then I realized the hardship they went through everyday. It is hard to have time for social life when you work most of the time and it is obvious why they resort to strip clubs for their pleasure. When you think about a stripper in our society it is assumed that they have no dignity or self respect. One thinks what kind of a person with a sense of respect and dignity would strip just for some extra cash. I decided to take the liberty to find out the real truth behind this assumption. As I scan the club to find my prey, I turned my attention to a beautiful, slim, tall Caucasian dancer. Her long hair with blue stripes, along with her strong physique made her extremely attractive. I waved at her with a smile and she responded by walking towards my direction. Thinking of me as a regular customer, she tried to seduce me into buying a lap dance. I soon let her know my intention was to know her and ask her some questions. Her name was Stacey and she appeared confused in why I would want to just interview her instead of having some fun. As I explained my position, I noticed she had three tattoos on her. Her tattoos were pictures of three different kids. One of the tattoos was on her heart and other two were on her arms. She said the tattoos were of her kids and that they were her life. She said she lives for them and that she would do anything in the world for them. Her emotions and determination really showed that strippers really do have heart. She is only twenty and she has three kids. She stopped college and became a stripper to support her kids as their father walked out of her life. She said nobody really wants to be a stripper and over here most of them are because of their financial situations. It is true that they are in it for their money but there is always an emotional reason behind it. She really won my heart when she said that when a strip club makes it possible for you to support your loved ones and make your life a lot easier, your love for that job grows. You do your job with your heart. I looked at my watch and it was getting really late, so I took off. I exited from the back through a black door. The back of the club looked like a deserted town, old warehouse with broken windows, out of business shops and a big empty parking lot. With no lights the place looked really scary and you had to keep looking behind to make sure that the boogieman wasnt there. It seemed like an endless journey back to my car. Somehow my watch just paused and ticked so slowly and it seemed like it was going to take hours to get back to my car. So I entered my care and headed towards home. All-in-all my experience visiting strip club made a controversial impression on me. First of all I liked the club itself very much as well as I did like the girls that were there. It was a really nice time to spend if you are looking for to have some fun and rest after long working day. On the other side the facility is rather for people that do not like to sleep at night because the show starts late and goes on long after midnight. The next day has to be a holiday in order for the visitor of a strip club not to be late to work or to school. Finally it is a really nice place to visit rarely in order to get unusual excitement and nice time spent.

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