100e ankle rotations w/balance
10e hamstring drops
10e hip flexor drops
L-hamstring, fine after yesterdays intervals, was a little sore after this, and I did a light set. wt...
9 AM
Orienteering1:59:18 15.19 km (7:51 / km) +435m6:52 / km ahr:122 max:152 shoes: O-Inov8 Mudclaw 330
Coverage run in the northwest, with Tom - lots of off-trail jogging around, pushing out the coverage edge in this area from 3.4km to 3.8km, including the esp. difficult Buffalo paddock. Four separate fence crosses in and out, two electrified (apparently above the bottom wire), to get within 100m of center of the field, plus following along the edge where the buffalo were jogging along the other side checking us out. Covered other sections between Oakmont & Jug Hollow, and also Jug Hollow and Horseshoe Trail.
Radial coverage now extends to 3.5km, 38sq-km inside the circle. Next nearest spots:
3.5km, ENE, inside a temporary construction fence near the under construction Wegman's.
3.6km, SE, Hunter's Lane & Steeplechase Rd. SE of Devon Prep.