Discussion: Your training

I love reading your log, you are doing some great workouts and getting in the time and consistency you need to get better. Your coach is doing a good job keeping you going.
If I might make a recommendation, tempo pace can be hard to get right, consider a HRM. Also, if not that, then you need an accurate way to measure your pace, easiest on a track, of course. As far as the actual pace is concerned, you should take a look at the chart here on attackpoint,
https://www.attackpoint.org/trainingpaces.jsp
to get the pace you should be running.

Adding to what Coach Jeff wrote: A GPS watch can show your pace (or speed, if you prefer the inverse). For orienteering specific analysis, software such as QuickRoute can be used to plot your route on a map, color coded with your pace or heart rate.

Sweet, thanks for the tips, folks! Jeff- I might try running tempos with a HRM just to experiment with my threshold heart rate and then use that for future tempos, thank you! Mike- that would definitely be interesting to see heart rates mapped throughout an orienteering race.