I would guess that Heroku runs ~29 dynos per m1.xlarge, so each dyno gets a minimum of ~1/7th of a core or ~366 MHz. Just because you can see 4 cores doesn't mean you can use them.
Yes, I know that. The OP doesn't seem to know that. This is a problem, because the piece he is responding to in a large part is concerned with the meager resources provided by a single Dyno.
Running this:
...seems to imply that it's actually 100 ± 25 dynos per instance.(It's possible I could be entirely misunderstanding the netstat output, in which case someone please speak up.)