Conditioning workout take 2

Time Distance Split time Split distance Split pace Avg. HR
0:09:15 1.00 9:15 1.00 9:14 177 (89%)
0:18:28 2.01 9:13 1.00 9:11 134 (67%)
0:27:06 3.01 8:37 1.00 8:38 129 (65%)
0:36:16 4.01 9:09 1.00 9:10 134 (67%)
0:38:30 4.25 2:13 0.24 9:04 133 (67%)
0:45:47 5.24 7:18 0.99 7:23 157 (78%)
0:53:06 6.24 7:18 1.00 7:21 159 (80%)
1:00:27 7.24 7:20 1.00 7:19 162 (81%)
1:07:45 8.25 7:18 1.01 7:16 165 (82%)
1:15:35 9.26 7:49 1.01 7:46 162 (81%)
1:24:32 10.25 8:56 1.00 8:57 145 (72%)
1:33:21 11.25 8:49 1.00 8:50 142 (71%)
1:34:02 11.33 0:41 0.08 9:09 139 (69%)

Basically the same run as Tuesday but faster and longer and with some "strides." I jogged to the track the long way (4.25 miles) and did 4 miles. After 7:40 pace resulted in a much lower heart rate than the Mystery Coach predicted (148 versus 163), I thought I'd quicken the pace. 7:20 was a nice round number (55 per 200m) and happened to be below my goal MP :-)

The 4 miles (1600m) were 7:18/157, 7:18/159, 7:20/162, and 7:18/165. I was very happy with the heart rates obviously (my first 4 miles at Frederick were 7:35/160, 7:21/168, 7:31/170, 7:34/169), but was a little surprised to see it jump from 162 to 165. Some of that was tiring, but I think some was also the wind. It was semi-windy the whole time, with the wind straight down the track. (Wunderground shows it was 16 mph sustained.) On the last mile it picked up a little and running into a gust saw my heart rate jump from 160 to 168 on one straight.

After the four miles, I decided (for no good reason) to work a little on my "speed." After jogging a lap, I strided down the straights and jogged the curves (6 "strides"). Then headed back (2 miles).

Jogged 3 miles after nearly being hobbled while chasing kids during flag football.

I'll be only 6 weeks out after tomorrow, so I'd like to get back to some of that HM/10k pace that seemed to do wonders for me. I know I can't go to that well too often though. Not sure what I'll do. I'm thinking I might need to do a pure speed workout (like Rubio's 200s) on Tuesday. On Friday, I could do the same conditioning workout (sans the strides) or maybe inch up the pace.
If I could do that HM/10k workout at 6:40/6:20 (and the right HRs) in a few weeks, that would be fantastic.

AM: 11.33/8:18/150 (HRM messed up 1st mile. Said 177 bpm avg.)
PM: 3 miles/9:16/141 (goofed up again)