I guess the trick with applying the strategies in that article to orienteering is deciding what exactly your goal pace should be. The key to each of the suggested workouts lies in knowing how fast to run :) This must be a little bit tougher for you considering that you spend a lot of time in the forest and mark your track workouts with a (what?!) :)
Do you have a V-dot that you are working towards?
Eheh, you are right! It is a little bit tricky, but for this particular work-out, I find it rather easy. My aim is to have a 19-20km/h speed, which is about the speed I used in flat and super runnable parts of a middle distance (i.e. road or tracks). Specific.