A presentation given by Andrew McCarthy at the Shamrock O-Ringen international Orienteering competition in Kilcrohane, West Cork, Ireland on Sunday June 3rd 2007.
23. Sample Programmes Endurance Interval Off Sun Race Off Off Sat Recovery Endurance Endurance Fri Interval Off Off Thur Endurance Strength Strength Wed Strength Off Off Tue Recovery Endurance Endurance Mon Athletic Training Enhance Fitness Training Base