Running 26:52  6.7 km (4:01 / km) +176m 3:33 / km
tempo run along the streets of ainslie woods and rail trail back to kirkendall. right calf pretty tight after a few minutes. both intervals and tempo within five days after raid were perhaps not the greatest of ideas. goal was to do 8k-ish in good pace. i did 6.7. close enough since i hadn't planned a route but just winged it as i was running. had to slow down/semi-stop around fortinos. gmap has the route as 7k. i think i go with that one.