Gorgeous day outside today. Fall in the air, smells galore.
Orienteering (technique) 25:10  **** 3.6 km (6:59 / km) +55m6:29 / km
Compass and pace work. Firstly compared thumb compass (LH) with baseplate (RH). In general more consistent and efficient with thumb (TC) vs. baseplate (BP)- pulling consistently to left with BP, occasionally to right with TC (thick woods). Pace count good +/- 5m.
Fallish today- big leg session planned at midday with trainer.
Spin warm up/down 20:00  9.0 km (2:13 / km)
easy effort before strength wo
Strength (legs and arms ) 45:00 
30mins legs with 2 sets of reps of squat jumps, rotations, box jumps, bounds, hops and resistance sprints in high intensity short recovery mode- tough session (pulse 120, legs wobbly!). Followed by 15mins of push ups and shoulder presses- relief :-)
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)
Orienteering race (Day 2 Green) 54:54**** 6.09 km (9:00 / km) +113m8:15 / km spiked:12/14c
Another great day but getting warm. A pretty good run (A), with 35 mins to #11 and then control 12 disaster (F)- simple with a catching feature- aagh, over confident and got offline and then confused by trail, lost concentration and after an 8 min loss of focus befuddlement got back on track. A beginner type error this one. Oh should have seen 46 today. Sl=4.8k and tp in 45.x
Another nice course, challenging early this one by Bob L.
Thanks to UNO for a great event and a super location- excellent assembly finish field .