BOC - Long
Wharncliffe and Greno
4th. Getting better but once again missed on the 3rd last and lost a second place. Started OK but perhaps a bit too wobbly. No plan to 1 but run straight. 30s miss at 3 but then cleaned my act up and started to orienteer better and pick up the pace. After road crossing I was running well and nav was spot on. Took the long way round on track on the long leg that seemed to be as quick as going straight. Caught Robinson with whome we cruised to 30 with some wobbles. Bad rout to 29 even though I cad planned to go round I still went straight and lost time. Good route to 31 but lost time in the circle searching for the boulder. Few others missed too. Ah well. Strong finish into 1st at the time. Doug had a flier and was untouchable. Ralph 3rd, Craney 2nd.
9x 30k snatch (3x hang, knee, floor)
8x 35k OH squat
6x box jumps
8x 45k BB step ups
8x keiser pull downs
10x assisted straight leg roll outs
Bike warm up/down 25:00 
cycle to corstorphine and back
Orienteering (technique) 45:15  7.49 km (6:02 / km) +354m4:53 / km
cruise round corstorphine. orienteering rather than flag hunting for a change. usually find it hard to orienteer on areas I know too well but not tonight. nav near flawless.
Road warm up/down 16:07  3.39 km (4:45 / km) +130m3:59 / km
run IW. sleepy.
Road intervals 1:01:27 13.69 km (4:29 / km) +210m4:10 / km
1x 2k, 2x 1k, 1x 2k
1x 2k, 2x 1k, 1x 2k with 90 to 180s recoveries. Started fast despite feeling sluggish but slowed on the last rep. 2 short o-sprint loops after with HH and Morten. Times 6.55, 3.04, 3.01, 7.15. First rep 15s faster than usual. oops...
Orienteering long 1:26:13  14.15 km (6:06 / km) +470m5:14 / km
thought I started fast but not as fast as the other guys. 2 misses of around 1 min and 2 wobbles but nothing major. Running strong and powering the long legs in prep for next weekend. Job done!