Improving 10k training with advice

[martz]

23 December – 10km Easy Run
Time – 1:04:25 (6:27/km)
AHR – 144 BPM
MHR – 160 BPM
Temperature – 25C

25 December – 4 x 2km interval with 90 sec rest
Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:33| 4:47 | 160 | 68 | 175
Rest| - | - | 153 | 128 | 174
2 |9:39| 4:50 | 175 | 128 | 182
Rest| - | - | 157 | 132 | 179
3 |9:54| 4:57 | 179 | 128 | 187
Rest| - | - | 162 | 138 | 183
4 |9:41| 4:51 | 185 | 138 | 192
Temperature - 26C

27 December – 22km Long Run
Time – 2:18:07 (6:17/km)
AHR – 147 BPM
MHR – 161 BPM
Temperature – 20C