Skip to main content

Orienteering Relays

Sunday, 10 March 2019
De Vos Farm, Midrand

Relays are something that I have mixed feelings about. It's hard to be in a team, with the pressure that you might let the team down or if you have a 'weak' member that could have done better. It's great if you win though, the sense of sharing a victory.

Once a year the Gauteng club and school relays are held. They are sprint type relays, allowing for more competition. This year ROC hosted it at De Vos Farm in Midrand. I felt a bit disadvantaged having not orienteered here before but luckily my dad had a map from before which I could use to try visualize the area.

I got to run the first leg, which I was happy about. I had just come from a 5km Time Trial, so I needed the motivation of the other orienteers to keep me running hard. I also enjoy the mass start.


  • 1. In the mass start I battled to get into the map and find #1. Once I found it I followed the path, but got side tracked by a control before mine (it wasn't even on the right feature). After this I tried to focus a bit more and not get so distracted.
  • 2. I think everyone had #2 as I saw everyone heading down for it. With the forest areas clearly visible it was easy to see where the control should be.
  • 3. I aimed a bit too much to the left before seeing my control 
  • 4. Aimed up towards the trees, my exit was a bit off though
  • 5. Pretty straight forward to the control
  • 6. Used a rough compass bearing, ran straight line toward control
  • 7. Used my compass again, followed the path and the control was easy to spot from the path
  • 8. Compass bearing, ran straight, control easy to spot
  • 9. Compass bearing, knew I needed to keep below #4 and above #2. Could see roughly where the control should be by the form of the land. Wet shoes and dirty legs getting to this control
  • 10. Compass bearing straight to control
  • 11. I followed the path all the way round the dam. The bottom route looked shorter but in terms of marsh and vegetation looked slower going. Took a bit of time to locate the hole in the fence. 
  • 12. Could see the control from #11, straight down the hill
  • 13. Followed path around, control behind the pipes
  • 14. My aim was just to run to the corner of the fence of the out of bounds and just keep going. Control in the open so easy to see. Legs felt pretty tired on this uphill section.
  • 15. Down through a broken section in the fence, knoll easy to spot
  • 16. Followed path down to knoll
  • 17. Compass bearing, straight to control
  • 18. Compass bearing, could just see the control through the grass
  • 19. Messed up this control, headed too far to the left, did not expect the control to be as close as it was. I saw the control initially but did not think it was mine and I was tempted to head further down.
  • 20. Got on the path and followed it up to the control
  • 21. Straight across, already knew where the control was
  • Finish. Straight to the finish, focused on not falling. 

Overall it wasn't a bad run, legs didnt feel too bad, but my concentration at the end was going. A few controls I could have navigated better on. 
I came through first female for my team. Unfortunately we got overtaken on the last half of the 3rd leg and came 2nd by only a few seconds. As a team we were happy as we didnt expect to be so close to the winning team. 




Comments

Popular posts from this blog

Grain free Date Bread

A few weeks ago one of my dad's clients baked what we think was a date bread. Although I am mostly low carb and didnt know the ingredients of this bread, there was so much of it and I didnt want it to go to waste. Toasted, it was amazing, almost like a caramel taste. In all honesty, I found my running for the few days I ate the bread actually improved - I felt more energetic and had more endurance. I searched for a low carb or gluten free version that I can make myself. Carb wise you looking at about 15g on average per date, making it basically your enemy if you are low carb. Rather opt for cranberries - 13g per cup. As an athlete though, dates are so good for you - in moderation of course as 90% of the carbs in a date is sugar. Medjool Dates are high in Potassium (higher than oranges, bananas and spinach), which is great for heart health and to build muscle and proteins in the body. They are also high in fibre, meaning you stay fuller for longer. You also get an energy

HIIT #1

HIIT otherwise known as High Intensity Interval Training is a great way to get your heartrate up and get a full body workout in a short amount of time.  As the name suggests, the exercises used are often intense and the short recovery adds to it.  Most HIIT sessions are 20 seconds of workout, 10 seconds of recovery. I like to do 2 exercises per set, for 4 reps with 1 minute recovery and 4 sets in total to make up 20 minutes. If you are feeling up to it, you can increase a rep a week, but remember it is about intensity and not about overall time or seeing how much you can do.  Below are the exercises that I did yesterday: The workout I did: Set 1: Hurdles & Cones / Shuttle Runs (4 sets - 20 seconds hurdles, 10 seconds recovery, 20 seconds Shuttle Run, 10 seconds recovery) Set 2: Speed band high knees / Shuttle Runs (4 sets - 20 seconds High Knees, 10 seconds recovery, 20 seconds Shuttle Run, 10 seconds recovery) Set 3: Banded lateral shuffle / Shuttle Runs (4 sets - 20 se

SA Lockdown - Days 1-4

So we have made it 4 days into lockdown... yippeee :) I thought I would recap my first 4 days into lockdown. To start off, I am still working, from home of course, so I still need to be available from about 7am to about 4pm. As such, I try get my workouts in before and after this time except on the weekend and the pre-lunch workouts (which are nice and quick). Day 1 Friday, 27 March My dads birthday - we were planning on going to craft beer library in Linden but of course with the lockdown we were not able to (something to do once we are out of lockdown). I decided to make one of my favorite cakes, an almond cake, but I made it gluten free as I am trying to be 80-90% gluten free following doctors orders. I started nice and early, so that it would be ready for my dads teatime break. The recipe can be found here , but I doubled up because it looked on the thin side: 230g Butter 4 Eggs 2 cup gluten free flour 2 cups castor sugar 4 tsp almond extract Sliced almond