Trail Run warm up/down 15:00 
slept:5.0 shoes: Integrators 2005
Brisk warm-up jog with plenty of jumping and stretching to make sure things were alright with the hamstring. It kept popping like two strings pulled taught against each other, but didn't seem to be causing any pain or discomfort.
Orienteering race (Middle) 46:15  **** 7.45 km (6:12 / km) +105m 5:48 / km
spiked:18/22c shoes: Integrators 2005
A fast, long middle course through tons of blueberries. Started out fast and feeling great. Started slowing down towards the end as the blueberries were really wearing me out. Made about 4 minutes of mistakes so it was definitely not a clean run, but most of the time lost was to isolated mistakes and otherwise I felt like my technique was really there today. Of course it wasn't a good race but it still felt good to be moving through the woods fast. And the hamstring didn't bother me a bit.
My main goal for the race was to focus on my compass bearing since that is something I need to work on and the terrain was very subtle so accurate bearings was quite important. I had one mistake that I could have avoided if I had been more disciplined with relying on my compass, but it was really due to the fact that I was reading the terrain wrong and was so confident in doing so that I didn't try to back it up with my compass as I was attacking the control. I had used my compass perfectly to get me to the control area, but got carried off the end of a hill past the control because I didn't quite read the terrain right. If I had stayed disciplined with my compass right into the control I could have avoided that mistake. Other than that though I was pretty happy with how well I mainted focus on my bearings today.
Trail Run warm up/down 5:00 
Fast warm-up for the sprint. Had developed nasty blisters on my toes during the middle so I wasn't sure I should do the sprint but I decided to try at least one of them. It was really tough to get moving again after resting after the middle but once I got moving it felt good. Feeling quite tired from the middle though.
Orienteering race (Sprint) 9:46  *** 1.75 mi (5:35 / mi) +10m 5:29 / mi
spiked:10/12c shoes: Integrators 2005
A fast wooded sprint near the finish. Basically no contours on the map, but lots of detailed vegetation that was actually quite useful for navigation. Started out fast but blew right by the second control losing about 10 seconds. Got real sloppy on 9 and attacked it with no real attackpoint. Knew as I was going in that I didn't know where I was attacking so I went about the appropriate distance and started looking around me in the thick woods. Spotted it off to the left after about 5 seconds of looking so probably lost about 20 seconds total.
Otherwise not a bad sprint but not exactly speedy. Legs too tired from the morning's race.
Blisters were bad enough that I decided not to do the second sprint because I didn't want to risk not being able to run tomorrow. Besides my legs were tired enough.