Notes
Ran the 6.2 mi wadi trail in reverse. Walked from 14:30 to 17:30 (down the big hill) and from 28 to 34 mins (by park near Tuwaiq palace) and from 47 - 50 mins (stone paved area past DCMR) due to shin/calf pain. Running pace was still around 8:30/mile. Back cramped a bit but was manageable with stretching.
Lifted after:
Bench
Lat Pull Down
Roman Chair (L,R,C)
Back Ext