Lunch: 4.4 miles, averaged 10:14. HR 125.
Sore. Like, pretty much marathon sore. I think the downhills did it. I just don't run that hard downhill these days. Or any downhill really.
PM: 4.1 miles, averaged 9:49. HR 122.
On further reflection, there was also some concrete mixed in, especially on the downhills. That and a lack of a cool down would do it. Ouch.