10k beginner - looking to improve.

[bmclough]

8/10/2008
Run Type: Threadmill (Easy)
Gradient: 0.5
Duration: 0:30:00
Avg HR: 140
Max HR: 146
Distance: 4.01km

9/10/2008
Run Type: Outdoors (Easy)
Gradient: n/a
Duration: 0:59:28
Avg HR: 144
Max HR: 152
Distance: 8.44km (GPS)

10/10/2008
Rest

11/10.2008
Run Type: Outdoors (Paced)
Gradient: n/a
Duration: 23:20
Distance: 5.00km (GPS)
Splits:
1k - 4:49(Time) 167(Avg HR) 179(Max HR)
2k - 4:42(Time) 179(Avg HR) 183(Max HR)
3k - 4:42(Time) 182(Avg HR) 184(Max HR)
4k - 4:36(Time) 182(Avg HR) 185(Max HR)
5k - 4:29(Time) 183(Avg HR) 187(Max HR)
Notes: Last Kilometre was very tough, however the first one was too conservative. Learned a little bit about myself and what I will need to do to get below 22:30. My pace is 10 seconds off on average which is not bad.

12/10/2008 (Easy)
Run Type: Outdoors
Gradient: n/a
Duration: 1:00:50
Avg HR: 145
Max HR: 151
Distance: 8.63km (GPS)

Questions on coming week.
1. Can you explain a little more about tuesday's session, it may be on the threadmill as I am think I have to work late.
2. There is no race that suits this weekend so will i do the 4k time trail? Should I do 10k?
3. Mileage seems low this week? Is that on purpose?

I will work on the waking HR figures over the coming week.

Thanks. B.