Post injury - wanting sub 40min

[dale_8888]

28 Dec: easy run

km time av HR max HR
1 | 6:00 | 137 | 146
2 | 6:24 | 141 | 152
3 | 6:29 | 139 | 142
4 | 6:54 | 139 | 144
5 | 7:15 | 140 | 144
6 | 7:05 | 140 | 145
7 | 7:08 | 139 | 143
8 | 7:04 | 140 | 144
9 | 8:27 | 138 | 150
10| 7:10 | 140 | 145
11| 1:14 | 140 | 143
av| 7:11 | 139 || total 10.17km

29 Dec: easy run

km time av HR max HR
1 | 6:34 | 137 | 149
2 | 6:36 | 141 | 149
3 | 6:59 | 141 | 146
4 | 7:17 | 140 | 144
5 | 7:18 | 141 | 149
6 | 7:10 | 142 | 150
7 | 0:44 | 141 | 142
av| 6:59 | 140 || total 6.1km

30 Dec: Long steady run

km time av HR max HR
1 | 4:37 | 152 | 164
2 | 5:02 | 157 | 161
3 | 5:14 | 156 | 160
4 | 5:21 | 157 | 159
5 | 5:24 | 154 | 159
6 | 4:59 | 150 | 160
7 | 4:52 | 157 | 161
8 | 5:14 | 156 | 161
9 | 5:21 | 155 | 159
10| 5:08 | 156 | 161
11| 5:13 | 155 | 160
12| 5:15 | 156 | 160
13| 5:14 | 156 | 159
14| 5:10 | 158 | 162
15| 5:20 | 158 | 162
16| 2:07 | 159 | 165
av| 5:10 | 155 || 15.39km

I am steadily improving. I think this is the quickest my steady run has been but I know my speed is definitely the best which is what led to the first 1st km and the reason it felt so easy.

Although my easy runs are still very slow. Looking at other people on the forums, their speed at 140bpm is much faster than mine even if we have similar threshold speeds. More easy runs will pick this up for me though I will continue doing the easy runs for the next 3 or so weeks and then every day that I have a ride day I will do a short, easy run which I think should help.

Thoughts?