Training Log Archive: nmulder

0800 - Short ride to loosen up. Down to Emmarentia and back. Av 19.6. Mx 50.6

1730 - 9 laps of Emmarentia. Got dark after about 40 mins.

1000 - Kimiad Golf Course. 1:7'500. 5m contours. Map drawn by Bence Sprok and Marton Scultety. Another good map and some very good relay course planning. I ran 2nd leg for ROC 1st team. Craig got us off to a superb start, bringing us home in 5th, a mere 1.5 mins or so behind the leaders. RACO has 3 teams in 1-3 and then AR just seconds ahead of us. I immediately retook AR (Lisa), then caught Jess H. and subsequently Paul W. Never saw Nathan for the other RACO team for when I passed him. Had a bit of diffuculty dropping Paul and getting out of sight. I had a very fast start which I mantained over the whole course. Last section was quite technical, but I didn't make any mistakes. Led ROC home in 1st with a 3 min lead, handing over to Ken R. for the final leg. We didn't maintain it though, loosing out on a sprint finish for 3rd place and finishing 4th. (RACO 1st, AR 2nd, RACO 3rd). So close.... ROC hasn't won the title in years now, it would have been a big upset to do so this year.

1030 - Voortrekker Monument. 1:10'000. 5m contours. Mapped by Dave Peel. Another very hot day. Once again and very good map and some nice course planning with good route choices. I started off very well, settling into a rythm quicky with good route choices and map reading. Caught Jeremy (+11 mins) at #15 and we then paced each other to the finish. No major nav incidents, just 1 case where a crag should have been marked as impassable. Felt very strong on the hills and long legs. Won by 10 mins over Jeremy, with Garry 3rd.

Long Course 1 M21A - Splits

Event: South African Orienteering Championships
 

1430 - Hedianga. 1:5'000. 5m contours. Mapped by Ulf Hedlund and Pieter Mulder. New map of S.A.'s most notoriously technical area. Conditions were also very hot. Started off by messing up #1, but then settled down for a while. I had a big parallel error at #10 (4 mins), but was still confident that I could do well, due to the extreme technicality of the area. From here on I had no more mistakes, which gave me a good lead in the end. Exciting area, good mapping and planning. Just a bit warm. Won by about 7 mins with Jeremy Green 2nd and Paul Wimberley 3rd.

Short Course 1 M21A - Splits

SA Orienteering Champs this weekend. Am also looking after my sore legs, so a bit of rest is good.

Injury - the pain is best described as a type of shin splints, just on the fibia instead of the tibia. Am now trying to pull back on all running sports for a couple of weeks (except SA Champs) so as not to aggravate and end up with stress fractures.

0800 - Rode out towards Wilgespruit region. Got a slow puncture however and decided to return early, just in case. Av 18.5 Mx 52.0

C • Staunch 1

1645 - I finally put my new K1 (Maxi CS) in the water for the first time, having owned it now since early May! Lovely boat, good cornering and low drag without compromising on decent stability. Did 7.5 long laps followed by the first 2 laps of the Dabs Time Trial. Good stability in the waves.

0715 - Slightly easier gym session than normal as I'm trying to limit any more injury damage to my legs.