Improving 10k training with advice

[martz]

Workout I did during the week:

27 October – 5km Easy Run (Treadmill, 1% incline)
Time – 0:27:58
AHR – 139 BPM
Temperature – 18C

28 October - 3x5min Fartlek with 1 min Easy
Set|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:33 | 150 | 90 | 169
Easy|5:56| 156 | 152 | 168
2 | 4:33 | 170 | 153 | 176
Easy|5:47| 168 | 160 | 176
3 | 4:31 | 178 | 160 | 182
Easy|5:44| 171 | 166 | 178
Temperature - 17C

29 October – 7km Easy Run (Treadmill, no incline)
Time – 00:38:05
AHR – 144 BPM
Temperature – 18C

30 October – 7km Easy Run
Time – 0:41:09
AHR – 144 BPM
Temperature – 18C

2 November – 10km RACE!!!
Km |Time |AHR
1 | 04:24 |169
2 | 04:25 |178
3 | 04:33 |185
4 | 04:32 |188
5 | 04:37 |189
6 | 04:41 |188
7 | 04:44 |188
8 | 04:49 |188
9 | 04:50 |188
10| 04:44 |188
Time – 00:46:19
AHR – 185 BPM
Temperature – 15C