Notes
2 mi w/u, 7 mi @ 145 -150 bpm target HR, 1 mi c/d.
I ended up a bit higher than my goal HR, but not by much. It felt comfortable enough (pace/effort that is; the humidity was oppressive).
Avg Pace for the 7 mi portion was 7.29 min/mile, and avg HR was 150.29 bpm,
which yields 1095 "beats per mile." I think this is pretty good; last summer during very high mileage/low HR training, I think I got it down into the 1060 range. But 1095 is a good place to be at this point; I recall starting out in early 2020 in the upper 1100's, maybe close to 1200?
MTA: I recalculated using numbers closer to reality for miles 6 and 7 of the O&B portion (152 and 159 bpm, respectively). This yields a metric of 1105 beats per mile.
HR data was good (chest strap), with the exception of during mile 8, where it dropped out off and on.
Looking at the Power plot, 255 - 260 Watts was my visual average power during the 7 mi portion. Spikes as high as 335 W on a few occasions. Running closer to a target power range should be my goal next time.