To work on your knee, it's most likely your IT band that's tight. Here are two stretches you can do for that:http://3.bp.blogspot.com/-ldl3oa9iuvw/T-CY_IB8IDI/...
The easiest thing to do for your shin is while your sitting down stretch your foot backwards and shift unfit you feel a good stretch.
Other than that great time, and good luck in the next set of races!
Thanks, I'll try them out and I saw you ran the first race in Kentucky Orienteering Games, how did that go?
It was awesome, I need to do review on the race from today later tonight and the one on Friday tomorrow. I thought I did a lot of climb... until I saw what you guys just did! Holy crap xD
Yeah it was pretty brutal having every control on a hill top... but I looked at your maps and I believe I ran on the same map as your races and theirs definitely a fair bit of climb.
You know it! I did almost 1km of climb over the weekend xD