Improving 10k with regular training

[MMS]

Hi Coach,

quick update:

Sep 24th 60min - day 17

Time:60min
Dist:9,1
AHR:143
Temp:14C

Sep 25th 5x8min - day 18

Distances here are aprox.

K |Time |Pace |AHR
1,39|08:00|05:45 |160
0,29|02:00|07:00 |149
1,39|08:00|05:45 |159
0,29|02:00|07:00 |147
1,39|08:00|05:45 |160
0,29|02:00|07:00 |149
1,39|08:00|05:45 |159
0,29|02:00|07:00 |149
1,39|08:00|05:45 |159
0,29|02:00|07:00|150
8,39|50:00|157
Temp:19C

Sep 27th 50min over holling hills - day 20

K |Time |AHR
0,75|04:25|151 uphill
0,75|04:30|157 dowhill
0,75|04:26|170 uphill
0,75|04:25|159 dowhill
0,75|04:25|173 uphill
0,75|04:23|162 dowhill
0,75|04:24|175 uphill
0,75|04:23|167 dowhill
0,75|04:27|175 uphill
0,75|04:26|167 dowhill
7,50|44:14|166
Temp:26C

Sep 28th 75min - day 21

Missed - Hard rain this day.

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There's a small chance that I go to the beach this weekend. Weather is crazy these days and I'm not sure if it's going to be sunny or rainy .

If I go, how could I replace the hill work for this saturday? (I don't know any places there I could do this hill work)

Tks

MMS