Running (commute) 1:01:00 
rhr:44 slept:7.0 weight:176lbs shoes: Brooks Adrenaline GTS7-1
1:14 total, 2 deer seen on towpath.
Trail Run 13:00 
shoes: Brooks Adrenaline GTS7-1
during commute, went offtrail and tried to push as an interval; on way in (lock to just short of next lock - not sure time), and on return (lock to lock - 6:16; through woods from trailhead to soccer field - 0:57, and up steep hill to canyon crest -1:11). Also pushed up the hill on the way in (~3:00). I was pushing as best I could, but it's pretty thick green most places, so perhaps not as aerobic as a '4'