Improving 10k training with advice

[martz]

My workout for this week so far:

2 December – 4km Time Trial
Km |Time |AHR
1 |04:27 |160
2 |04:29 |184
3 |04:37 |192
4 |04:29 |197
Time – 00:18:02
AHR – 183 BPM
MHR – 201 BPM
Cadence - 196 SPM
Temperature – 23C

4 December - 10km Easy Run (Treadmill, no incline)
Time – 0:54:39
AHR – 145 BPM
MHR – 153 BPM
Temperature – 18C

6 December – 16km Long Run
Time – 1:43:01
AHR – 144 BPM
MHR – 160 BPM
Temperature – 25C

7 December – 7km Easy Run
Time – 0:42:36
AHR – 141 BPM
MHR – 157 BPM
Temperature – 22C