Discussion: Intensity 4?

Are you saying you could have run faster then you did?

I used 5. I could have run faster, at least in the beginning, but I usually navigate poorly when I do that. I was seriously dehydrated near the middle to end, so I was maxed out, but still not very fast.

I generally save Intensity 5 for 5K race pace or faster (Intervals, Reps, Running Races). When Orienteering, I often wind up taking walking breaks near the controls when doing detailed navigation, so it doesn't seem the same as a road race effort. But I was pretty whipped by the time I finished. I usually use 4 for Tempo-paced efforts.