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General Training Activities

Tuesday night fitness training

Running during the from the end of daylight saving over the winter months is at North Adelaide.

Term 2 Tuesday night training schedule 6pm-7pm.

Meet at 5:50pm at Mackinnon Parade, North Adelaide (Half way down Mackinnon Parade, near rubbish bin and light post).

Open to all Junior Arrows members and their parents, and other interested orienteers.

Week- date

Group A-   With Bridget

2.2km warm up and 2.2km warm down.

Group B-   With Simon/Olivia

1 - 30th April

8x(300m with increasing speed each 100m. rests 100m jog)

Will either be Montefiore Hill reps, North Adelaide intervals Or Angus’ Interval plan

2- 7th May

5km tempo run

 

3- 14th May

12x(200m@ 1500m pace with decreasing recoveries starting at 90seconds, decreasing 5 seconds each rep)

 

4- 21st May

5x(400m @1500m pace with 100m walk and 100m sprint)

 

5- 28th May

5 km tempo run

 

6- 4th June

16x100m relay reps

 

7- 11th June

5x(600m @ 5km pace, 100m walk rest, 100m sprint, 100m walk)

 

8- 18th June

5km tempo run

 

9- 25th June

14x(200m @ 1500m pace with decreasing recoveries starting at 90 seconds, decreasing 5 secs each rep)

 

10- 2nd July

18x100m relay reps

 

Most sessions for group A will be run around the UNI loop track OR the river loop to the weir. Most of group B sessions will be run around North Adelaide or Hills at Montefiore Hill.

Training will only be cancelled in the event of a severe weather warning for the Adelaide metro area issued by BOM from 3pm onwards on the Tuesday.

Be prepared to run in rain (a lightweight running rain jacket is ideal).

Bring warm clothes for pre/post running and a water bottle.

PICK UP/FINISH TIME IS 7PM.

Saturday

Try a 5 km ParkRun - 8 AM at various venues

Sundays

Refer to the Event Calendar page.  Junior Arrows and Southern Darts training is held at come Sunday events.  These will be advised by the coaches.  And see links to the squad pages below.

Training Maps for Use and Results

Sprint map of the East Parklands - Eastparklands.jpg

Sprint Map of Glenelg - Glenelg.ELITE.pdf

Flinders Uni Sprint Training - Flinders Uni Sprint 20161116.Sprintervals.jpg

Results - Glenelg Training 30 Nov 2016 - 20161130 Glenelg.pdf 

Sprint training course at  Underdale  30 Dec 2016 - Nazareth Sprint.pdf

Hawthorndene Reserve - Sprint Relay 4th Jan 2017  - Joans Pantry Training 2017.jpg

Maze course at Belair - MAZERUNNER1.jpg

Sprint Relays Maps at Glenelg - T Glenelg Training.AB.pdf  T Glenelg Training.CD.pdf

3 km Time Trial at Santos Stadium - 6th March - results

For Videos of Some Training Activities Click here to go to our You Tube site

 Belair NP Time Trail Loop -

A 7 km loop in Belair NP is being used by Junior and Senior Arrows as a training time trial loop.  This loop can be done at any time, and  the squad members should send their times to coaches Bridget and Stefano.  Others are welcome to use the loop for training as well.

The loop is below and copies can be downloaded as a PDF - Nopeet Loop 2016.pdf

Previous results for the loop - Nopeet_Loop 4.jpg

Schools and Squad Coaching 

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