Orienteering (Rerun) 53:00  *** 6.0 km (8:50 / km) +175m 7:43 / km
ahr:140 spiked:16/18c shoes: O' Black/Orange VJ Twisters
Reran the Red from VF Mt. Misery, backwards, at a generally easy pace.
Orienteering intervals 1:45  0.25 km (7:00 / km) +30m 4:22 / km
ahr:160 max:177 shoes: O' Black/Orange VJ Twisters
4 strides in varying parts of the run, either flat or uphill to avoid ankle damage (not taped.) 3@15 seconds took HR from ~145 to 165, and it took a while to taper down. 1@60 seconds sent HR from 147 to 177, and that wasn't really full on stride pace. 3 to 2 backwards, and I went too far uphill...