Autonomy Supportive Coaching - Task 1 - Profile 11.9
Athletes will be profiled with physical tests relevant for orienteering (especially
3000 meters athletic test on track and 'Tapanila' test, a 2.5km loop to run 3 times and has been
done by most club members in the past years) and technical tests (observation of their current
skills and abilities both in and out the forest, actually). At the end of this paragraph you can
find the link to bibliography, where are written the demands and requirements of Foot Orienteering.
As on the 15th and 16th of September there are the Finnish Championships
in Relay and Sprint distance, there is no time and reason to put tests before this event so in
the profile are available only old results. Anyhow it is already scheduled a 3000 mt. test on
Thursday 27th so we can work better on season plan and goal setting. Tapanila test will also be
conducted soon by all youth and junior team members.
Considering the technical side, as you can see in the bibliography,
in orienteering there are various factors that can determine the performance. To conduct interviews
with the athletes and forest performance analysis, a Training Camp near Kangasala focused on Jukola 2019
preparation has been used. The camp started on Friday 7th and ended on Sunday 9th. There were
present 5 Elite atheltes and 11 juniors (with Vladi and Aapo amongst them).
To analyse the orienteering abilities GPS watches with HR monitors have been used and to observe
map reading frequency and consistency (memory, relocation) a Gopro Hero4 has been mounted on the
athlete's chest. Videos have been analysed and you can find a short report below. This would not
be enough so I've decided to follow them during the training itself in two separate sessions, leading
one leg each and commenting what were our decisions and thoughts while maintaining focus and speed.
This was the schedule of the camp:
7.9 Trip to Kangasala - Pair training (Stefu + Aapo) (Vladi + Joni) - Interview with Vladi - Night training mass start
8.9 Interval training - Interview with Aapo - Pair training (Stefu + Vladi) (Vili + Aapo with Gopro) - Sauna
9.9 Individual training (Vladi with Gopro) - Back to Lahti
If we take a look at the tactical side, both athletes have GPS watch with HR monitor
but they do not have a Strava profile or a Digital Map archive; one of the first things to improve
will be right here because as they are really keen in orienteering they will get much more motivation with these app then with anything else.
It will be with a cooperation with the club LS-37 that they will have their own DOMA profile and maybe GPS units for training and Live Tracking.
For a first profiling, it has been an interesting and not-easy job, but it is important to
have an overall clear view about the athletes that both have a quite big experience behind
(8 years) despite their young age and definitely different mind and sport background than most of
the young athletes that I've worked with since, in Italy and Australia.
UPDATE 13.9: after a short discussion, I decided to add a third athlete in my project, Maiju Lehtonen.
Read: Bibliography, References and 3000mt results.
PERSONAL INFORMATION - NIILO
| Name |
Niilo |
Surname |
Ahonen |
| Born |
2003 |
Age |
15 |
| Place |
Lahti, Finland |
Live |
Lahti, Finland |
| Coach |
Stefano Raus |
Sports |
Floorball, Skiing |
| Experience |
5 years |
Volume |
n. km/week (2017) |
| Hours |
n. hrs/week (2017) |
Frequency |
n. days/week (2017) |
| Shoes |
Icebug |
Gear |
-- |
| STRAVA |
-- |
DOMA |
-- |
Bio: Currently studying in Mukkulan koulu (sport class) he has no personal idol or motto, he is mestari.
His biggest achievement so far has been 3rd place at Aluemmestaruus.
INTERVIEW (Vierumäki 16.12.2018)
Have you had individualized training or general training in the past? Hirppa was a bit of a coach (mentor).
How would you describe your health status? Normal.
About stress, recovery, school, sleep? School is easy, he likes to go to school and sometimes he has homeworks.
What about orienteering? Middle distance is ok and sprint is the best, long sprint in the city centre also very good.
Personal opinions? Orienteering it's not too hard but he still has to improve a lot in running (phisically).
PHYSICAL PROFILE
| 200m |
Date |
3000m |
Date |
Tapanila |
Date |
| 00.00 |
|
00.00 |
|
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
TECHNICAL PROFILE
| Ability |
1 |
2 |
3 |
4 |
5 |
Comment |
| Map reading |
|
|
|
|
|
|
| Bearing |
|
|
|
|
|
|
| Route planning |
|
|
|
|
|
|
| Contour reading |
|
|
|
|
|
|
| Memory |
|
|
|
|
|
|
| Catching features |
|
|
|
|
|
|
| Sprint-O |
|
|
|
|
|
|
| Middle-O |
|
|
|
|
|
|
| Long-O |
|
|
|
|
|
|
| Night-O |
|
|
|
|
|
|
PSYCHOLOGICAL PROFILE
| Quality |
Importance (1-5) |
My own capacity (1-5) |
| Self-confidence |
- |
4,5 |
| Motivation |
- |
5 |
| Concentration |
- |
5 |
| Attitude |
- |
5 |
| Being positive |
- |
5 |
| Stress tolerance |
- |
5 |
| Controlling nerves |
- |
5 |
| Focus |
- |
4 |
| Being systematic |
- |
4 |
| Vision |
- |
5 |
| Setting goals |
- |
4 |
| Taking responsibility |
- |
5 |
| Commitment |
- |
5 |
| Enthusiasm |
- |
5 |
| Harmony |
- |
5 |
| Original thinking |
- |
5 |
| Being a teamplayer |
- |
5 |
| Seeing the whole |
- |
5 |
STRENGTHS AND WEAKNESSES
| PHYSICAL CAPACITY (1=poor, 5=excellent) |
1 |
2 |
3 |
4 |
5 |
| Aerobic |
|
|
|
|
|
| Anaerobic |
|
|
|
|
|
| Running economy |
|
|
|
|
|
| Strength |
|
|
|
|
|
| Flexibility |
|
|
|
|
|
| RUNNING ABILITY (1=poor, 5=excellent) |
1 |
2 |
3 |
4 |
5 |
| Running on paths |
|
|
|
|
|
| Running in flat terrain |
|
|
|
|
|
| Running in gentle undulating terrain |
|
|
|
|
|
| Running in undulating terrain |
|
|
|
|
|
| Running in steep terrain |
|
|
|
|
|
| Running uphill in Nordic terrain |
|
|
|
|
|
| Running downhill in Nordic terrain |
|
|
|
|
|
| Running in marshes |
|
|
|
|
|
| Running on stony ground |
|
|
|
|
|
| Running in heavy underground |
|
|
|
|
|
| Running over felled areas |
|
|
|
|
|
| Running through green areas |
|
|
|
|
|
| Getting past obstacles easily and quickly |
|
|
|
|
|
| Capability to change tempo when terrain changes |
|
|
|
|
|
| My own rating of my ability as a "forest runner" |
|
|
|
|
|
OVERALL COMPARISON VS TEAM'S AVERAGE
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
PERSONAL INFORMATION - AAPO
| Name |
Aapo |
Surname |
Granqvist |
| Born |
2004 |
Age |
14 |
| Place |
Lahti, Finland |
Live |
Lahti, Finland |
| Coach |
Stefano Raus |
Sports |
Floorball, Skiing |
| Experience |
8 years |
Volume |
n. km/week (2017) |
| Hours |
n. hrs/week (2017) |
Frequency |
n. days/week (2017) |
| Shoes |
VJ Bold |
Gear |
-- |
| STRAVA |
-- |
DOMA |
-- |
Bio: Aapo is an orienteer from Lahti, Finland who started running 8 years ago;
he used to play floorball in a team and still enjoys to play it sometimes.
He loves orienteering and this is what he does when he has some free time. He's 100% keen on orienteering.
Currently studying in Salpausselän koulun. No personal motto or idols, but already reached a big achievement:
winning this summer the overall Kainuun Rastiviikko in H14A class.
INTERVIEW (Kangasala 9.9.2018)
Do you think you are done growing? No, still about 30cm to grow compared to his father.
Have you had individualized training or general training in the past? General, was playing in a youth floorball team.
About stress, recovery, school, sleep? School is not difficult and there are no homeworks.
What about orienteering? Loves middle and long distance competitions.
He is also good in sprint but prefers the forest anyway. He's been Top4 in Sarkanniemi Sprint in Tampere.
In the future he wants to be at high level in both and doesn't have much experience with night orienteering, yet.
Personal opinions? The physical component is the hardest but he needs
to improve in the technical also. He has good endurance capacity at the moment.
PHYSICAL PROFILE
| 200m |
Date |
3000m |
Date |
Tapanila |
Date |
| 00.00 |
01.01.2001 |
11.49 |
27.09.2018 |
00.00 |
01.01.2001 |
| 00.00 |
|
12.30 |
30.05.2018 |
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
TECHNICAL PROFILE
| Ability |
1 |
2 |
3 |
4 |
5 |
Comment |
| Map reading |
|
|
|
|
|
|
| Bearing |
|
|
|
|
|
|
| Route planning |
|
|
|
|
|
|
| Contour reading |
|
|
|
|
|
|
| Memory |
|
|
|
|
|
|
| Catching features |
|
|
|
|
|
|
| Sprint-O |
|
|
|
|
|
|
| Middle-O |
|
|
|
|
|
|
| Long-O |
|
|
|
|
|
|
| Night-O |
|
|
|
|
|
|
VIDEO ANALYSIS
Start ---> 1st control
Running time: 04'38s
Map reading time: 00'47s
Longest reading: 00'08s
Number of readings: 18
Map reading: 17,6% of total time
PSYCHOLOGICAL PROFILE
| Quality |
Importance (1-5) |
My own capacity (1-5) |
| Self-confidence |
5 |
4,5 |
| Motivation |
5 |
5 |
| Concentration |
5 |
5 |
| Attitude |
5 |
5 |
| Being positive |
4 |
5 |
| Stress tolerance |
4 |
5 |
| Controlling nerves |
4 |
5 |
| Focus |
5 |
4 |
| Being systematic |
4 |
4 |
| Vision |
5 |
5 |
| Setting goals |
4 |
4 |
| Taking responsibility |
4 |
5 |
| Commitment |
4 |
5 |
| Enthusiasm |
5 |
5 |
| Harmony |
5 |
5 |
| Original thinking |
4 |
5 |
| Being a teamplayer |
4 |
5 |
| Seeing the whole |
5 |
5 |
STRENGTHS AND WEAKNESSES
| PHYSICAL CAPACITY (1=poor, 5=excellent) |
1 |
2 |
3 |
4 |
5 |
| Aerobic |
|
|
|
|
|
| Anaerobic |
|
|
|
|
|
| Running economy |
|
|
|
|
|
| Strength |
|
|
|
|
|
| Flexibility |
|
|
|
|
|
| RUNNING ABILITY (1=poor, 5=excellent) |
1 |
2 |
3 |
4 |
5 |
| Running on paths |
|
|
|
|
|
| Running in flat terrain |
|
|
|
|
|
| Running in gentle undulating terrain |
|
|
|
|
|
| Running in undulating terrain |
|
|
|
|
|
| Running in steep terrain |
|
|
|
|
|
| Running uphill in Nordic terrain |
|
|
|
|
|
| Running downhill in Nordic terrain |
|
|
|
|
|
| Running in marshes |
|
|
|
|
|
| Running on stony ground |
|
|
|
|
|
| Running in heavy underground |
|
|
|
|
|
| Running over felled areas |
|
|
|
|
|
| Running through green areas |
|
|
|
|
|
| Getting past obstacles easily and quickly |
|
|
|
|
|
| Capability to change tempo when terrain changes |
|
|
|
|
|
| My own rating of my ability as a "forest runner" |
|
|
|
|
|
OVERALL COMPARISON VS TEAM'S AVERAGE
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
PERSONAL INFORMATION - MAIJU
| Name |
Maiju |
Surname |
Lahtonen |
| Born |
2003 |
Age |
15 |
| Place |
Lahti, Finland |
Live |
Lahti, Finland |
| Coach |
Aleksi Anttolainen |
Sports |
|
| Experience |
years |
Volume |
n. km/week (2017) |
| Hours |
n. hrs/week (2017) |
Frequency |
n. days/week (2017) |
| Shoes |
-- |
Gear |
-- |
| STRAVA |
-- |
DOMA |
-- |
Bio:
PHYSICAL PROFILE
| 200m |
Date |
3000m |
Date |
Tapanila |
Date |
| 00.00 |
01.01.2001 |
12.39 |
30.05.2018 |
00.00 |
01.01.2001 |
| 00.00 |
|
12.41 |
27.09.2018 |
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
TECHNICAL PROFILE
| Ability |
1 |
2 |
3 |
4 |
5 |
Comment |
| Map reading |
|
|
|
|
|
|
| Bearing |
|
|
|
|
|
|
| Route planning |
|
|
|
|
|
|
| Contour reading |
|
|
|
|
|
|
| Memory |
|
|
|
|
|
|
| Catching features |
|
|
|
|
|
|
| Sprint-O |
|
|
|
|
|
|
| Middle-O |
|
|
|
|
|
|
| Long-O |
|
|
|
|
|
|
| Night-O |
|
|
|
|
|
|
PSYCHOLOGICAL PROFILE
| Quality |
Importance (1-5) |
My own capacity (1-5) |
| Self-confidence |
1 |
1 |
| Motivation |
1 |
1 |
| Concentration |
1 |
1 |
| Attitude |
1 |
1 |
| Being positive |
1 |
1 |
| Stress tolerance |
1 |
1 |
| Controlling nerves |
1 |
1 |
| Focus |
1 |
1 |
| Being systematic |
1 |
1 |
| Vision |
1 |
1 |
| Setting goals |
1 |
1 |
| Taking responsibility |
1 |
1 |
| Commitment |
1 |
1 |
| Enthusiasm |
1 |
1 |
| Harmony |
1 |
1 |
| Original thinking |
1 |
1 |
| Being a teamplayer |
1 |
1 |
| Seeing the whole |
1 |
1 |
STRENGTHS AND WEAKNESSES
| PHYSICAL CAPACITY (1=poor, 5=excellent) |
1 |
2 |
3 |
4 |
5 |
| Aerobic |
|
|
|
|
|
| Anaerobic |
|
|
|
|
|
| Running economy |
|
|
|
|
|
| Strength |
|
|
|
|
|
| Flexibility |
|
|
|
|
|
| RUNNING ABILITY (1=poor, 5=excellent) |
1 |
2 |
3 |
4 |
5 |
| Running on paths |
|
|
|
|
|
| Running in flat terrain |
|
|
|
|
|
| Running in gentle undulating terrain |
|
|
|
|
|
| Running in undulating terrain |
|
|
|
|
|
| Running in steep terrain |
|
|
|
|
|
| Running uphill in Nordic terrain |
|
|
|
|
|
| Running downhill in Nordic terrain |
|
|
|
|
|
| Running in marshes |
|
|
|
|
|
| Running on stony ground |
|
|
|
|
|
| Running in heavy underground |
|
|
|
|
|
| Running over felled areas |
|
|
|
|
|
| Running through green areas |
|
|
|
|
|
| Getting past obstacles easily and quickly |
|
|
|
|
|
| Capability to change tempo when terrain changes |
|
|
|
|
|
| My own rating of my ability as a "forest runner" |
|
|
|
|
|
OVERALL COMPARISON VS TEAM'S AVERAGE
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
PERSONAL INFORMATION - VLADI
| Name |
Vladislav |
Surname |
Kolganov |
| Born |
2001 |
Age |
16 |
| Place |
St. Petersburg, Russia |
Live |
Lahti, Finland |
| Coach |
Stefano Raus |
Sports |
Pyöräsuunnistus, Half-marathon, Skiing |
| Experience |
8 years |
Volume |
n. km/week (2017) |
| Hours |
n. hrs/week (2017) |
Frequency |
n. days/week (2017) |
| Shoes |
VJ Intgr |
Gear |
-- |
| STRAVA |
-- |
DOMA |
-- |
Bio: Vladi was born in Saint Petersburg and moved to Finland with his family in 2008; he
started running orienteering 8 years ago. He used to do cross country skiing with LHS and now he's also a long distance runner.
He enjoys training and working hard, hanging out with friends and playing videogames. Currently student in Kannaksen Lukio.
So far his biggest achievements have been finishing an Half Marathon (when he was actually 14 y/o) and running his first Jukolan
Viesti in Joensuu (2017).
INTERVIEW (Kangasala 8.9.2018)
Do you think you are done growing? Hopes so, already taller than father.
Have you had individualized training or general training in the past? Only general, with LHS ski club (training up to 5 days a week).
How would you describe your health status? Normal, even if last winter has been sick
all time. But generally sick only 1 or 2 times a year so it was a rare and strange occasion(?).
Never had bad injuries, only minor ankle twists.
About stress, recovery, school, sleep? Easy school but a lot of homeworks
(6 hours a day at school and 1,5 hours a day homeworks). Now only 3 days
a week training for too many other things to do. No food and sleeping problems.
What about orienteering? Loves sprint-O, but in the future would like to run
good in the forest also and compete in big events (O-Ringen and 10mila or other
European 5 Days). Has orienteered only in Finland, good goal would be to have a
Training Camp in Europe >> already scheduled one in Portugal for early March 2019.
Personal opinions? In orienteering it is hard to read the map while running at high speed.
Likes to watch orienteering events on YLE and he thinks he has a good physical component.
PHYSICAL PROFILE
| 200m |
Date |
3000m |
Date |
Tapanila |
Date |
| 00.00 |
13.09.2018 |
11.36 |
16.11.2017 |
00.00 |
01.01.2001 |
| 00.00 |
|
00.00 |
|
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
| 00.00 |
|
00.00 |
|
00.00 |
|
TECHNICAL PROFILE
| Ability |
1 |
2 |
3 |
4 |
5 |
Comment |
| Map reading |
|
|
|
|
|
|
| Bearing |
|
|
|
|
|
|
| Route planning |
|
|
|
|
|
|
| Contour reading |
|
|
|
|
|
|
| Memory |
|
|
|
|
|
|
| Catching features |
|
|
|
|
|
|
| Sprint-O |
|
|
|
|
|
|
| Middle-O |
|
|
|
|
|
|
| Long-O |
|
|
|
|
|
|
| Night-O |
|
|
|
|
|
|
PSYCHOLOGICAL PROFILE
| Quality |
Importance (1-5) |
My own capacity (1-5) |
| Self-confidence |
4 |
2 |
| Motivation |
3 |
3 |
| Concentration |
5 |
4 |
| Attitude |
4 |
4 |
| Being positive |
5 |
2 |
| Stress tolerance |
4 |
4 |
| Controlling nerves |
2 |
2 |
| Focus |
5 |
4 |
| Being systematic |
5 |
3 |
| Vision |
4 |
3 |
| Setting goals |
3 |
2 |
| Taking responsibility |
2 |
2 |
| Commitment |
5 |
4 |
| Enthusiasm |
4 |
3 |
| Harmony |
3 |
3 |
| Original thinking |
3 |
3 |
| Being a teamplayer |
2 |
3 |
| Seeing the whole |
4 |
3 |
STRENGTHS AND WEAKNESSES
| PHYSICAL CAPACITY (1=poor, 5=excellent) |
1 |
2 |
3 |
4 |
5 |
| Aerobic |
|
|
|
|
|
| Anaerobic |
|
|
|
|
|
| Running economy |
|
|
|
|
|
| Strength |
|
|
|
|
|
| Flexibility |
|
|
|
|
|
| RUNNING ABILITY (1=poor, 5=excellent) |
1 |
2 |
3 |
4 |
5 |
| Running on paths |
|
|
|
|
|
| Running in flat terrain |
|
|
|
|
|
| Running in gentle undulating terrain |
|
|
|
|
|
| Running in undulating terrain |
|
|
|
|
|
| Running in steep terrain |
|
|
|
|
|
| Running uphill in Nordic terrain |
|
|
|
|
|
| Running downhill in Nordic terrain |
|
|
|
|
|
| Running in marshes |
|
|
|
|
|
| Running on stony ground |
|
|
|
|
|
| Running in heavy underground |
|
|
|
|
|
| Running over felled areas |
|
|
|
|
|
| Running through green areas |
|
|
|
|
|
| Getting past obstacles easily and quickly |
|
|
|
|
|
| Capability to change tempo when terrain changes |
|
|
|
|
|
| My own rating of my ability as a "forest runner" |
|
|
|
|
|
OVERALL COMPARISON VS TEAM'S AVERAGE
