SUB 40 10K TT, What next?

[Kyuss]

Hi Ed,

5k it will be then.
What average pace should i aim for on this 5k based on what you have seen of my training?


10th May, easy run.
31m:00s / 5:15 m/km / 86m elev / 143 BPM

11th May, 11 x 400m.
400m Splits:
1 / 1:17 / 3:14 m/km / 160 bpm / 170 bpm max
60 sec rest, 154 bpm.
2 / 1:24 / 3:30 m/km / 160 bpm / 172 bpm max
60 sec rest, 153 bpm.
3 / 1:24 / 3:31 m/km / 163 bpm / 174 bpm max
60 sec rest, 154 bpm.
4 / 1:24 / 3:30 m/km / 164 bpm / 177 bpm max
60 sec rest, 155 bpm.
5 / 1:24 / 3:30 m/km / 164 bpm / 175 bpm max
60 sec rest, 157 bpm.
6 / 1:26 / 3:35 m/km / 164 bpm / 175 bpm max.
60 sec rest, 157 bpm.
7 / 1:25 / 3:33 m/km / 165 bpm / 176 bpm max.
60 sec rest, 158 bpm.
8 / 1:25 / 3:34 m/km / 165 bpm / 177 bpm max.
60 sec rest, 161 bpm.
9 / 1:24 / 3:32 m/km / 167 bpm / 178 bpm max.
60 sec rest, 162 bpm.
10 / 1:26 / 3:37 m/km / 168 bpm / 177 bpm max.

2 min break with some water and then bonus round:
11 / 1:08 / 2:52 m/km / 175 bpm / 180 bpm max.

The first 10 400m reps felt moderate-hard and i felt i could give more but i tried to keep the program pace (86 sec), the last rep was hard.