To answer your question, rockets, because rockets deal more damage. Most explorers try to use longer range guns because they are afraid of kiting, meaning shorter range rockets would work better. You will also need to get in range to scram them, in case they have a stab.
You will have no advantage in a PVP fight with a Heron. The best thing that can happen to you is that he is too busy hacking cans to notice you. If you are not omega and can’t cloak, this will be very very difficult.
They lack a high: scanner and 2 mids: hack, relic. You lack 2 mids: scram, web or second scram. They have the high and low slots you have as well, they can shoot you back as well as you can.
An exploring frigate might be fitted for either instawarp, damage, or tank. You will not be able to scram the instawarp one because most cans are far from the warpin beacon. You will suffer against both damage and tank oriented frigates because they may have more damage, tank, and experience than you do.
You have no advantage.
If you think they will not be afraid of you because you are in a heron, wrong. They probably don’t even recognize the heron. If they are experienced they will run at the sight of a venture, if they are not they will run because they think the heron is a battleship.
Your two choices are: a combat oriented frigate, which people will run away from, but you will gain an advantage combatting them if you manage to catch them, and a cloaky whatever you have. It is going to have a huge advantage if you can have a covops cloak and hunt people. If you have a covops cloak, you can get in an expedition frigate (yes, because they are cheaper than an asteros, t3 cruiser, or covops), and you might gain precious seconds when your victim is in shock, closes the hacking window, and either locks you or tries to run away. That will be vital.
Also, I have to agree. It will be very boring, you will die a lot to t3 cruisers and asteros, and you would have a very hard time finding a heron, or any other kind of t1 exploration frigate.
You would hav better luck finding pvp in Lowsec. Or you can also go to wormholes but try to kill miners not explorers (since they are easier to kill).
But if you still want that fit, here you go (might not be good though, just my cent or two):
Heron PVP
[Heron, heron wh pvp]
Ballistic Control System II
Ballistic Control System II
5MN Y-T8 Compact Microwarpdrive
Initiated Compact Warp Scrambler
Fleeting Compact Stasis Webifier
Adaptive Invulnerability Field II
Small F-S9 Regolith Compact Shield Extender
‘Arbalest’ Rocket Launcher I, Dread Guristas Nova Rocket
‘Arbalest’ Rocket Launcher I, Dread Guristas Nova Rocket
Core Probe Launcher I, Core Scanner Probe I
Small Core Defense Field Extender II
Small Core Defense Field Extender II
Small Core Defense Field Extender II
ReGaRdS
CyPrE55