trail run 19:38  2.18 km (9:01 / km) +110m 7:12 / km
Warm up for the Long. Legs were feeling ok after yesterday, but my usual things were a bit sore - right glute and left hamstring. Ran through the warm-up controls with Hill, mostly discussing the rocks and how sometimes it's hard to tell which ones are mapped.
Orienteering 1:28:41  11.82 km (7:30 / km) +782m 5:38 / km
Team Trials Long.
Overall a good challenging race. I was worried that up and over wasn't the best way to 1, but I executed it well and was careful coming back down, but spiked the controls. Had trouble to 2, when I hit the trail later than I thought and was confused. I also missed the attack to 2 when coming from the top, and was one reentrant too far. 3 was fine along the hillside and then I went back over the hill to 4. I drifted too low and spent some time standing and looking around before climbing up.
After 4 I didn't make any more big mistakes. I was lower than I thought on 6, and I was higher than I meant to be on 9. On 11 I took the trail, which was a good choice for me, but I should have cut off the trail before the swamp and saved myself a few contours of climb. I think that left to 12 was better than right, looking at my splits vs. the men (who mostly went right). I was in 4th place in the men's standing at 14 :)
Very careful on controls 13-16 so as not to lost my head. Overly careful probably, but it felt nice to have a clean ending. The trail run seemed to take forever, but at the same time it was nice not to have to think too much!