Race Preparations
Week or more before
	Get most recent maps
	Lay out tactics
Day before
	Get all the stuff ready for the race, Pack back
	O-Shoes
	O-suit
	Socks
	Compass & spare compass
	SI / Emit stick
	Control description holder
	Sports Tape
	chair
	Water bottle, big and small (take to the start)
	Food
		White bread
		Bananas
		Squeezy
		Sultanas
		Energy bars
	Check start time and read instruction.
	Take a final look at the map if its available
	Drink enough
	Get a good meal (pasta or rice)
	Go through the race, how to orienteer
Race day
	Get up at least 3½ hour before the race
	Finish easting at least 3 hours before the race
		Eat Müsli, oats, cereal & toast
		Drink at least 2 litter before the race
			Finish drink sugar water (1½ L fx Mountain Dew, Coke) one hour before the race
			Drink water as appropriate (max ½ L) the last hour before the race
	Race preparation
		Arrive at assembly area at least 1 hour before the start
		Check out last control if possible
		Read instruction again for latest changes
		Tape ankles if needed
		Get changed at least 30 min before the start time
	Go to start
		Check got Compass, Stick, Squeezy, water bottle
		Jog easy to start, warm up at least 10 min
		Stretch
		A few quick intervals
		Focus on race, navigation tactic
	Race
		Full Contraction on navigation in the beginning
		Speed will come automatically
After Race
	Within 15 minutes
		Re-hydrate
			Sports drink
			Water
		Get Carbs
			Raisins
		Get changes
		Warm down
			5-10 min jog
			Stretch
		Get changed
	After 15 min
		Mark route choice
		Check splits
		Lean from mistakes
		Relax
		'Re-run' the race