I'm too lazy to download the Garmin download stuff thingy.. so I took pics of my watch from the morning's run.
All of this run was between 7800 and 8400ft altitude on my killer hill route. There's not a flat spot on this run and the longest downhill is about 1/4 mile, tons of steep rollers. I blew away my previous time on this route by several minutes with an average HR that was 7 beats lower. All of this is coming on the heels of 2 X 100 mile weeks where I ran so slow it was painful... but I kept my average HR for nearly every run below 140. I walked to keep my HR down. Below is the result of HR discipline.
Just looking at the numbers it isn't that impressive, until I consider that a month ago I was hitting 10:00 pace on this same route and could not hold my HR below 150! High intensity running is what messed me up.