Run - Road (SLR <-> Bridge) 24:18  5.4 km (4:30 / km)
ahr:126 max:156 rhr:50
Early AM run out to bridge and back. Calves, Quads and inner thighs all tight from Thursday.
1st 1500m - 5:39, 491 paces. 155hr max
recovery - 7:57, 131hr avg
2nd 1500m - 7:02, 501 paces, 134 hr avg
Run - Road (cooldown (walk)) 8:04 
Run - Trail (Crandalls) 24:58  4.75 km (5:15 / km) +165m 4:29 / km
sore calves etc. Went swimming w/kids in PM - ran outer loop first. T-Storms arrived at end closing the beach. Ran the uphill, although very tough not to slow to a walk. Brisk on the downhill, not much left at the end - more of a slow jog around the ball fields.