Sub40 10k training (General inquiry)

[MitchelC]

Hi! Just an update.
Now done with the first 3 days of the off-period. Did 40min easy, 30min easy, then 40min easy.

Pace on average is 5:19 for all sessions. Covered 7.5km's for both of the 40min easy runs , 5.66km was covered during the 30min easy run. Ave. BPM is at 167, 165 then 169 for the last 40min easy run.

Here are the splits:
40min easy run (day 1)
1st km: 5:28
5:19
5:17
5:25
5:33
5:15
7th km: 5:07
0.55 km: 4:57 min/km
Ave. Bpm is at 167, max is 181.
Effort :2

30min easy run (day 2)
1st km: 5:25min/km
5:24
5:22
5:13
5th km: 5:18
0.66 km: 5:02 min/km
Ave. Bpm is at 165, max is 187
Effort : 2

40min easy run (day 3)
1st km: 5:20
5:13
5:19
5:11
5:28
5:23
7th km: 5:09
0.54 km : 5:26 min/km
Ave. Bpm is 169, max is 186
Effort : 2 (quite hot 31C , not that sunny though)

Ive incorporated foam rolling into my pre and post run already. Seems to work in alleviating that feeling of tightness in my calves especially.

Any tips on lowering my heart rate?