10k beginner - looking to improve.

[bmclough]

Hi,

Here is how the last 3 days went for me.

Day 1
Run lasting 1:31:54 with an average HR of 160 and a Max HR of 172. I definitely covered at least 10.5 miles with 2 stops for drinks lasting 15 seconds on the half hour.
Day 2
I actually took a rest as my left calf was very tight and I did not want to push it. Weather was atrocious as well.
Day3
33 Min run of just under 4 miles and a Max HR of 172

Waking HR seems to be between 55 and 60.

Can you advise on the next few days, any comments welcome,

Thanks
Brendan