Training Log Archive: nmulder

Event: Gauteng Colour Coded Laurentia Farm
 

Had a late start on the Brown course. First few controls were mentally tough. Lots of fences, blackjacks. Really nice part of the course once we topped out on the ridge line. I had a good series of controls, acing them all before I messed up #9. I crossed the fence, but didn't see the fence junction, nor the path. Veg was confusing, so not knowing if I was too high or too low I dropped height. Got to within sight of the open fields and did a u-turn back up. Lost about 2:15 or so. Had to repass Sarah. Should have played this smarter.

Thereafter got into a good rhythm again. Caught a large bunch climbing the 2nd hill. Michael came with and we had a good dice back down the hill that really helped the speed. Was loosing distance on the final few controls, but some fiendish route choices kept me in contact.

A good win in the end, with only the 1 big mistake and almost no wobbles inside the circles. Fitness was good, but felt I could still go a lot stronger on the hills.

TE 5.0, EPOC 397, 1050 kcal.

From Orienteering Maps

BROWN - Splits

Organised the MTB-O at Protea Ridge. Poorish turnout despite the fair weather, probably due to the Foot-O tomorrow. Everything else went perfect.

Short interval session this afternoon. 3 long sprints up a 400m moderate hill (the K60). Jogged back down to the start point, but I think that was too much recovery to be truly effective. Worked well to get the legs going without tiring them out before O' on Sunday.

Warm up and warm down. Interval times: 1:34, 1:35, 1:36.

TE 2.2, Epoc 32, 167 kcal.

A non-'long', non-'short' run up the K60 and back down through the 'burbs. First properly cold morning of winter.

TE 2.3, Epoc 39, 348 kcal.

Long run up through Petervale and Bryanston.

TE 2.6, Epoc 50, 414 kcal.

C • Long Run 2

Slow run through Sunninghill all the way up to Megawatt Park.

TE 2.0, Epoc 24, 342 kcal.