A good day. Out-and-Back, 12.1 mi total, w/ 8.8 @ 7:03 avg pace, 147 bpm avg HR.
Felt good from the moment I woke up. Yesterday was a decent recovery jog, with 9 strides. I also did my first Tuesday O&B-type run this week, so I wasn't sure if that would help or hurt today's effort. Maybe it was the perfect weather, which allowed me to wear shorts and no jacket. Anyhow, a lot of positive factors adding up to a nice improvement in the pace/HR relationship.
Also, bpMi = 1050 (1056 if you use totals, 138 x 7.6, or 1044 if you use just the higher effort portion, 147 x 7.1).