Running warm up/down 40:00 
warming up before sprint and middle, stretching afterwards
Orienteering race (sprint) 20:53  *** 2.48 km (8:25 / km) +78m 7:17 / km
fast sprint: open area, trails, not much climb; made one small mistake on 12 but good other than that
Orienteering race (middle) 53:55  *** 5.4 km (9:59 / km) +185m 8:31 / km
although my time wasn't so bad compared to the top three, I really didn't enjoy some parts of the course. I had some small mistakes and hesitations when attacking controls, had something stuck in my eye throughout most of the course, slighly twisted my ankle (on a trail as usual) when running to #11and the "nice open" field we had to run through was a pain in the butt because it was about my size and had really uneven ground. Other than these minor troubles I was running hard and orienteering considerably well and that's what I enjoyed at this meet, also thats what suprised me the most.