10k - Sub 45min- Looking for advice

[lpk47]

DAY 5
15km in 1:28
Avg Pace 5:53km/min
Av HR 133
Max HR 147
Easy run with 90min. Again no problem with lungs but feet were sore after. Not as enjoyable as other LSR. Weather cool/cold. Just kept the HR between 130-138bpm and let the pace look after itself.

DAY 6
5:58KM IN 30:47
Av Pace: 5:31
Av HR 136
Max HR 150
Cold bitter day with heavy rain. Kept HR IN THE RIGHT RANGE. Glad to get it over as weather was terrible.

Day 7
7:20km in 39:20
Av Pace 5:30
Av HR 134
Max HR 144
Cold windy day. Left ankle was sore and generally did not enjoy the run.

Day 8
7:57 in 41:36

W/u 1km 5:40min/km

1x 1km
Pace 4:01
Av HR 151

Rest @2mins
Av HR 131

2x 1km
Pace 4:07
Av HR 152

Rest @2mins
Av HR 137

3x 1km
Pace 4:06
Av HR 153

Rest @2mins
Av HR 133

4x 1km
Pace 4:20
Av HR 155

Rest @3mins
Av HR 131

5x 1km
Pace 4:12
Av HR 152

Rest @2mins
Av HR 131

Dry and very windy. Handy warm up and again probably ran the first couple too strong. Suffered in the last 2 as they were straight into wind. Calves were getting sore at this stage so only 5 completed.

Day 9
7:36km in 40:02
Av Pace 5:27
Av HR 134
Max HR 146

Nice easy run. Again weather terrible

Day 10
7:35km in 38:10
Av Pace 5:12
Av HR 137
Max HR 153