terrain run intervals 5:06  1.05 km (4:51 / km) +30m 4:15 / km
Witch's tower approach repeats (mostly as a warmup).
6 x 175m in about 51s each with 45s jog rest (except for one 2m rest)
Actually the first one and the one after the rest were 47s each
orienteering tempo (sprint) 11:53  ** 1.55 km (7:40 / km)
Pretty thick for a sprint, also many of the control features no longer exist.