Training and MapRun
TUESDAY TRAINING SESSIONS CANCELLED UNTIL FURTHER NOTICE DUE TO COVID-19 LOCKDOWN
At the moment, the only training session that we run takes place every Tuesday evening from Bournemouth University sports centre at 6pm. We have a three-week rotation of short-hill reps; medium-hill reps and then 4 x 1k reps. These are focused more on the physical aspects of Orienteering. During the winter months this takes place around the nearby streets, but once the clocks go forward, we’re out on Talbot Heath. These sessions are always followed by a social in the Uni bar where we talk about the recent events we’ve been to, and anything else that is worth chatting about. If you’re interested in coming along (and we cater for all fitness levels!) please contact either Ian Sayer or Jason Falconer .
(use MapRunF version)
Wimborne, and other clubs like NGOC, have been setting up training courses using MapRun in recent weeks. Wimborne, in particular, have been publishing a series of urban MapRun training courses covering areas around Dorset. Initially, these courses have covered Blandford, Verwood, Wimborne, Shillingstone & Sturminster Newton, with Bridport and others to follow. Christchurch, Canford Heath, Boscombe & Seafront, Queens/Kings Parks and Tisbury have recently been added and their pdf maps can be downloaded here: Boscombe Straight Score, Boscombe Odds/Evens Score, (Start is in Shelley Park); Christchurch, (Start is at Wick Slipway) ; Canford Heath.(Start is in Asda Car Park) Kings/QueensPark (same map for Short and Odds/Evens Score – Start in Queens Park Golf Club) Kings/Queens Park Control Descriptions (not on the map)and Tisbury
WSX plan to create some more in the near future.
The courses have been loaded onto the MapRun server, and pdf files of all the maps produced by both WIM and WSX can be downloaded and printed from here. Some of the maps are A4 sections of existing orienteering maps. Later there may be street maps generated using the Open Orienteering Map project.
These are open training courses and no code or pin number is needed to access them.
We must emphasise that you must follow the Government advice on travel at all times and only run on areas within a short jog, drive or cycle ride from your home. These courses are not registered with British Orienteering as events or activities and so you are not covered by BOF public liability insurance: you are simply going for a private run.
For now they are training courses as you take your permitted daily exercise. You can post your results over the weeks: try the courses several times and see if you can beat your previous scores and times.
Later in the year, once the travel restrictions are eased but before ordinary orienteering resumes, you will have plenty opportunity to run more of the courses to aid your training.
To run the courses you will need a smartphone and the latest MapRunF app which is gradually being phased in to replace the older version: both apps work with our courses.
If you have not used MapRun before, (and to save re-inventing the wheel and your webmaster lots of time compiling more pages) please look at the advice on its use on the MapRun page of the NGOC website.
When you are ready:-
- Start the app.
- Tap Select Event. You’ll need to scroll down to the UK folder, and then into Dorset. Within the Dorset folder select the course you wish to run.
- Select the course you want to run. The course names are a bit convoluted, but look for the course name as described on the MapRun Dorset website.
- Wait for the course and map files to download, and then tap Go to StartThe course is now live, and will start logging your track and time when you pass through the Start. Before you pass through and record the Start, your location and track are shown on the screen so that you can see if your GPS is working. These will disappear as you start.
Also, in the footer of the screen is shown:
GPS accuracy, and
A button to centre the screen on the current location
Remember that you need to pass through the Finish to stop the timer.
Your results should be uploaded automatically to the maprun server. If they are, you will see a prompt on the screen to allow you optionally to upload to strava. If not, you should see a prompt simply to upload results.
Finally, you can compare your results with others on the same course, and view the route you took.
You’ll very quickly get the hang of the technology. Here are a few tips for getting the best out of your run, and maximising your points haul….
1) Knowing how far you can run in 60 minutes and planning a route that is shorter than this!
2) Picking a good order to visit checkpoints that is efficient and avoids running back past locations you’ve already been to
3) Counting how many contours your route will cross – these mean going up or downhill and the direction of slope may not be obvious from the map.
4) Spotting the fastest (normally the shortest) route between individual checkpoints
5) Looking where the higher scoring checkpoints are, and if they are concentrated close together
6) All of these will get easier with experience, and you may find you score better the second time you run a course!
Many Thanks to Pat Macleod and NGOC for these instructions.