thu's recovery run & wed'night speed session

Thursday, I was so tired a whole day, I want to have massage but just go for recovery running. Now feel better, even though I feel like having heavy irons on my sholders.

today's efforts:
mile: 8km
time: 42:16:3
avg HR: 141-72%
avg Pace: 5:23/km
cal: 301kcal
beginning time: 7:37pm
location: my neighborhood
weekly mil: 40km
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Wednesday night, I joined Namban's workout on the track. Today's my duties were: don't stop in the middle, keep running in the same pace all intervals, just maintain. However I misunderstood when I was running for three laps, I thought I might finish four laps! Then I stopped...Oops, did the same mistake thing, but it wasn't kaind of same this time.
I'm not satisfied with these numbers, what should I do to run more evenly and fast like a rabbit?

today's efforts:
mile: 12km
time: 1:00:55
warm up from Sento to the track and intervals for 6.4km plus cool down
=intervals=
lap1: time: 6:53 avg HR: 169-87% avg Pace: 4:21/km mil: 1.6km
lap2: time: 6:36 avg HR: 178-91% avg Pace: 4:17/km mil: 1.54km
lap3: time: 5:08 avg HR: 177-91% avg Pace: 4:16/km mil: 1.2km
lap4: time: 6:55 avg HR: 175-90% avg Pace: 4:21/km mil: 1.6km
avg HR: 158-81%
avg Pace: 5:26/km
cal: 532kcal
beginning time: 7:07pm
location: oda field