10k beginner - looking to improve.

[bmclough]

So here is the output from the last few days

Wed: Duration 33:02, Avg HR 146, Max HR 154

Thurs: Duration 30:06 Avg HR 146, Max HR 153

Friday: Rest

Sat: Missed a run here opps!

Sun: Duration 1:01:02, Avg HR 146, Max HR 154

Mon: Duration 0:30:43, Avg HR 144, Max HR 154

Tues:

RunType: Threadmill (Gradient 1.5%)
Warm up: 5min warm-up run (HR<145)
Distance, Duration, Start HR, Finish HR, Rest
1Km, 4:57, 127, 170, 3:00
1Km, 4:45, 91, 173, 3:00
1Km, 4:45, 105, 174, 3:00
1Km, 4:46, 106, 175, 3:00
1Km, 4:45, 106, 176, 3:00
Cool Down: 5min recovery run (HR<145)

Note 1: Gradient slightly higher 1.5%
Note 2: Starting HR recorded at 2:45 to insure rest period did not exceed 3:00

A lot of information here, I guess now need to start focussing on Sunday's race and getting a time on the board fingers crossed.

Can you advice the next few days? I am both nervous and excited about Sunday.