6.23 mi, 1:03:38, 10:12
I ran with Joe and Jamie today in the neighborhood, and for most of the run I just ran what they were running. So, I didn't stick as closely to the proscribed heart rate range. However, the miles I did run with them (4.23) had an average heart rate of 132 which is at the top end of the range. That section was a 9:41 pace.
For the last two miles I kept it within range (122-132) and averaged about 11:15 pace.
I am feeling fully recovered and refreshed now with just these three easy runs so far.