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the best hour training you spend will be running. Other things help but training by running on very limited time a week is the best bet. a short fast turnover of your feet (high cadence) will minimise injury risk.

to improve you can look at eeeking out every last ounce from what you currently have - as in this post

http://the5krunner.com/2011/06/18/5k-pb-how-can-i-get-a-parkrun-5k-pb-this-saturday/

or you will be best served by trying to improve by following a plan. This one is as good as any:

http://the5krunner.com/2013/03/27/a-scientific-approach-to-sub-20-sub-19-5k-training/

it's my site and there are other plans on there

The Garmin 910XT is a good watch for running and swimming

there are reviews of this product on this (my) site

http://the5krunner.com

or dcrainmaker is a good site for reviews too.

As per the other comments I think you are on the right lines.

I don't think yo uwill properly recover from your Thursday session for a proper PB attempt on the saturday. If I were you I would aim to go for a PB once every 4-6 weeks and taper for it. Your current thurs/parkrun plans are fine for training and improving

Also after hard intervals I would tend to have the next day as a rest day or x-train and do say a long bike ride wo swim.

I would look at training load as a way to determine your PB readiness (this needs 45 days HR data and your HR Zones)

I would also agree with @ross comments on determing correct paces. Although with longer runs HR can also be useful.

I would also urge you to vary your trainign week on week. Perhaps whilst sticking to the general concepts you have developed. 

don't take this the wrong way but you are no spring chicken. So you need to remember to include periodivcity. Your recovery within your week is proabbly OK in reality perhaps the week after your 4-6 week PB attempt I would have it quite a bit easier for the whole week before ramping up again.

good luck

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More: http://the5krunner.com 

Goals:  /82% Age Graded 5k and a Sea Triathlon.

i guess you don't have a power meter on the bike

why not use one in the local gym and then go flat out for 20 minutes. divide your average wattage by your weight in kg and that will give you a meaningful figure to compare with other people. Look for CP20 and watts per kg.

look at the high5 website for their recommendation on the millions of litres of their products they recommend (actually their advice is relatively sensible)

you won't 'need' to take anything during the race in reality but there are some arguments about some water or some sips of lucozade type stuff helping...but i don't buy into those arguments.

I presume you are doing althorp?