8.5 total, mostly pavement, including 8 x 3:00 at tempo+ w/2:00 jog between each. Later: hamstring, glute, hip flexor, side leg raises, and calf raises with ankle weights.
From home to about a quarter mile into the trails above Thaphon Dam. Good run, but later at home I got a bad cramp in my left calf, which was then very sore from the cramp.