Warm-up and some long, steep hills up to Thaphon Dam. Then 6 x steep 100 meter hill sprints, followed by 6 x 100 meter fast strides. All repeats followed by walk back to starting point for good recovery.
Pavement and muddy dirt roads. Included 6 x 800 meters @ tempo, with slow jog after each. Last mile included 5 x up and down the overpass stairs, two at a time, for extra quad work.