Training Log Archive: nmulder

Note

Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: V-J Integrator Silver/Lime

Orienteering race (SA Champs Sabie) 17:57 [4] *** 2.8 km (6:25 / km) +90m 5:31 / km
spiked:13/15c shoes: V-J Integrator Silver/Lime

1100 - Ran 3rd leg for ROC team, with Ian Bratt and Nic Cooper. Ian had a bad run, only coming back in about 12th or so, about 10 mins down. He also had the shortest split of the 3, so it wasn't looking good. Nic then took over and did a great performance pulling us back to about 6th, only just behind 4 and 5. I got the longest leg draw, which was good for us, but unfair for some other teams. Good race, only 1 mistake at #7, where I had difficulty interpreting the map. Lots of people looking for it (thanks Brad!). Only 1 other small wobble at #12, when I was slightly off bearing. Felt tired from the previous day, but still had a good run, brining the team home in 3rd overall behind RACO and WITSOC. Managed to get past PENOC on the butterfly - 4th, with AR Club dsquing.

Butterfly was a nice concept in the relay, but Motala forking is still the fairest and most interesting with least following.

From Orienteering Maps

Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: V-J Integrator Silver/Lime

Orienteering race (SA Champs Sabie) 1:25:01 [5] *** 11.17 km (7:37 / km) +420m 6:24 / km
spiked:19/25c shoes: V-J Integrator Silver/Lime

1100 - Long Distance champs on Sabie Klipkraal map. I got off to a good start. Funny map at #1, but then had a great sequence from 2 to 7. Caught Brad at 3m, but dropped him almost straight away at 7. Map was once again open to interpretation, but I handled it better than the Middle distance. There were places I should probably have run straight instead of going around 'green' forest. Got messed up at #16 with a new path not on the map. Lost 2 mins. Then another minute at #20 with a ditch not marked. I felt like I was running very fast, so I was pushing to get near 80 minutes. The mistakes and a route choice error to #24 made it impossible. Finished feeling very good, with about 4 mins ahead of #2 (Garry Morrison). Even managed to get 4th fastest split in the finish.

From Orienteering Maps

Orienteering warm up/down (SA Champs Sabie) 15:00 [1] 1.0 km (15:00 / km)
shoes: V-J Integrator Silver/Lime

Orienteering warm up/down (SA Champs Sabie) 15:00 [2] 1.5 km (10:00 / km)
shoes: V-J Integrator Silver/Lime

Orienteering race (SA Champs Sabie) 33:44 [5] *** 4.76 km (7:05 / km) +90m 6:28 / km
spiked:13/15c shoes: V-J Integrator Silver/Lime

1300 - Middle Distance race on Sabie Klipkraal map. I got off to a poor start, missing #1 (not alert enough in sketchy terrain). Things settled down then and no more mistakes till a minor error at #13. Felt like I was running well. Finished first by about 50s over Richard Lange.

From Orienteering Maps

Gym (Bio) 1:00:00 [3]

Mountain Biking 1:02:51 [2] 20.83 km (19.9 kph)
shoes: Specialized Epic Comp 2006

Road Running (RAC TT) 22:52 [3] 5.0 km (4:34 / km)
shoes: Asics Gel Nimbus 2007

Gym (Bio) 1:00:00 [3]