gym/ run at lunch

Bob: gym before work - 10 min cardio/ 10 min lifting
ran 7.15 miles at lunch, 1h10:33, 9:52 min/ mile, average hr 140 bpm. really focused on running to keep HR under 150. Seemed like most of the time HR was at about 141~144 bpm. I realize I have a tendancy to 'cheat' on the lower hr runs and let my HR get too high. THe run felt really good, especially after long run on saturday. Cadence checks are 85 ~86 foot strikes/ min, which seems pretty natural now.