was always my favorite. I thought that for orienteers, who does not push as hard as runners on track or road, cruise intervals were close to the intensity or effort, while you can still navigate with reasonable amount of quality. For some reason it does not apply to urban sprints.
I wander if you time yourself these days, and if you do, what was the pace for the intervals? Bare in mind, that this information may be classified, and I am a known Russian asset .
I don't. I go partly off of feel (part breathing, part how it feels in legs), partly by maintaining a pace/effort that I know what is at or above my racing effort, and partly how quickly/slowly I recover after each interval. It's not very scientific. More accurately, it's not at all scientific.
I use my watch, but for about last 20 years I can easily do it on feel and they will be within seconds of each other.
It looks like you will get an early spring this year, that will open some more opportunities for mapping: one of the best activities promoting social distancing, as far as I am concern.
I might add that I do most of my interval sessions on one particular dirt road, and I have starting points and finishing points that I have come to use over the years, and a standard amount of time I am running (5 minutes). So it is pretty easy to gauge relative fitness and effort intensity by where I am at the 5 minute mark. As long as the wind is not messing with me. ; )