Dusting off the cobwebs.
Possible interval session today (600s)
Loaded routes onto RG for further analysis. Overall some good legs execution wise but generally lacking confidence in this terrain- many hesitations, some warranted - maybe not enough map simplification. ran extra 500m on day 1 by getting off line early and not correcting soon enough - after control 5, saw 10 before heading to 6! Major disappointment was day 2 with stupid error on leg to 12 with 'simple" control- firstly smart route choice would have been to head straight to trail. Instead tired to go straight- not even aiming off (!!) and paid the price for speed by getting well offline and hitting the trail where I did not expect or even recognize at the time, thus compounding error. I was impressed with tp's handling of terrain on both days.
Mental note / training to look for simpler route choices where speed can be used, and remember control exit drill to avoid 180s. Also I used base-plate (both errors were drifting to left) for these 2 days and I seem to be doing better direction / bearing wise with thumbie.
Jogging warm up/down 25:00  4.2 km (5:57 / km)
Before and after intervals with 4x50m strides plus drills / stretches
Track intervals (MIT) 11:24 3.2 km (3:34 / km)
Plan was 5x600m at I pace (85%) = 2:19 with 200m recovery. Legs seemed fairly spritely and finished with a quicker 200 (90%). Recovery 2 mins or less. went as follows:
2:07 (Avg = 2:10.6 or 43.5sec / 200)