Running and Triathlon

[Determinator]

Good news Ed. Today I ran a very slightly undulating 10k in 43mins 35secs which my Garmin measured at 10.02km. That equates to 6mins 59secs pace/mile by my Garmin but if it is using the measured course distance it would be 7mins 1secs pace/mile (4mins 22secs/km). This beat my PB this year, which was on a flat course, by 1min 2secs. It was less windy today but I felt a lot stronger throughout the race. THANK YOU ED!

Here's a quick summary of my training since my last post.
Sun 29 May DAY 06 easy day of 33min running
Mon 30 May DAY 07 easy day of 32min running with upper body work after
Tue 31 May DAY 08 6x1k R60
I did these on the treadmill with a 3% incline as it was extremely windy and raining heavily.
HR: ? as my monitor is not working.
TIME: 4mins 11secs per km

Wed 1 June DAY 09 easy day of 33min running with upper body work after
Thur 2 June NO SET DAYeasy day of 33min running
Frid' 3 June DAY 11 easy day of 32min running with 6x1min at race pace and 6x1min jog recoveries.
Sat' 4 June DAY 12 Rest
Sun 5 June DAY 13 10K RACE (as above)

My next race is a 10k on Friday 17th June. My ideas for this week are:

Mon 6 June 30min easy run with upper body work after
Tue 7 June DAY 01 60 to 70min easy distance
We' 8 June DAY 02 30min easy run with upper body work after
Thu 9 June DAY 03 4 OR 5 X 2K? PACE?
Frid 10 June DAY 04 Rest
Sat 11 June DAY 05 longest run – ‘time on feet’ up to 1Hr 30min
Sun 12 June DAY 06 easy day of 30min running
Mon 13 June DAY 07 easy day of 30min running
Tue 14 June DAY 08 6x1k R60 – 90 4min 10 to 4min20?
Wed 15 June DAY 09 easy day of 30min running
Thur 16 June NO SET DAYeasy day of 30mins running
Frid' 17 June DAY 11 10k RACE

What do you think to that in general? If you agree with me doing the 2k and 1k repeats:
Do you suggest that do 4x2k or 5x2k?
What paces do you suggest that I run the 2k and 1k's?
Many thanks
D