7 miles at lunch

Bob: Ran 7 miles at lunch, 1h9:04, average pace 9:51


comparison 9/26, 10/3, 10/11, 10/15 and today:
mile 9/26 10/3 10/11 10/15 2/26
1 11:07 11:06 10:43 11:28 10:47 (warmup)
2 9:58 9:46 10:07 9:50 9:24 (flat)
3 10:23 9:57 10:14 10:22 9:48(uphill)
4 9:51 9:31 9:34 9:24 9:30 (downhill)
5 10:02 9:48 9:48 9:52 9:49 (uphill)
6 10:01 10:04 9:20 9:30 9:35 (downhill)
7 10:07 9:46 9:12 9:18 10:11 (flat)
hr 146 147 145 147 142

i am now running the first mile as a "warm up" and the last as a "cool down", but comparing miles 2~5 - i am marginally faster or the same at a lower heart rate - goal is to get this 145 bpm max run down to about 8:30 m/m.