Ok, I know your english is bad and I may be interpreting your questions wrong but here's my take:
1. "Can u see by heart rate your glycogen stores are restored if not is there any othe sign to complete supercompensation"
As far as I know heart rate has nothing to do with glycogen stores. You can use your morning heart rate to see if you are becoming over-trained. If your morning heart rate is much higher than normal than it is LIKELY that you are not recoveredy from the previous day or week. It's difficult to pinpoint the exact point of supercompensation as it will be different for different workouts and will be different for each individual. You can see your recovery by looking at your glycogen stores day to day and by looking at muscle fiber damage day to day but to see supercompensation you'd have to look at Vo2max, lactate threshold, and running economy. It takes around 36-48 hours to recover from a HARD workout. The relatively easy running you do in that 36-48 hour time is simply for maintaining endurance and stamina as well as weight maintainence. Also, when it comes to supercompensation think in terms of weeks and months instead of days. During the winter and summer months you may never run a "hard" workout but you are running a lot of volume which in itself can be difficult. That is why during times of high volume it is better to vary the distances of your runs instead of running the same distance every day. For a runner used to running 70 miles a week it is better for aerobic development and thus supercompensation to run 12, 8, 12, 8,... instead of 10, 10, 10, 10...Your body supercompensates for the longer run. Looking at this in a week to week basis, if you have never run consistent 100 mile weeks and then run 100 miles a week for 10 weeks straight your body has to adapt and supercomensate for that. Now look at the entire year, if you run a total volume for the year of 4000 miles and your previous year was only 3000 miles then you are running something new and so your body has to supercompensate. In order to get better as a runner you have to do something your body is not used to.
2. "after a while is it possible to restore faster from say 5k-pace training example instead of 2 days every day"
Ok, I think you're asking "Does it always take 2 days to recover from a hard workout". At first it may take 3 or 4 days to recover from a hard workout at 5k pace if you haven't done any hard workouts in a long while. It depends on how often you do the workout and if you are doing the same workout. If you do the same workout, say 12x400 twice a week, then over time your body will supercompensate for that workout and it will become easier and you won't need as much recovery. The idea is to change the workout so it doesn't become too easy. One week do 400s, one week 800s, one week 1200s, one week 1600s, etc.
3. "wont recovery training lessen the effect of supercompensation from a heavy training"
Ok, I'm having trouble with this one. If you are saying "Easy recovery days, easy running, lessens the effect of supercompensation", then that is false. You need easy recovery days to get the supercompensation.
4. "if you focus on 3k and 5 k pace training and do it every other day when do you best do sprining and how long will it take to recover from a sprint session say 8x100 at 400 pace?Also can you be recovered from the sprinting and not from the 5 k pace or the other way so still train the other component are is this all general"
If you do 3k/5k training every other day then you are doing too much hard training. It is best to do a hard 3k/5k workout twice a week if you are a 3k/5k runner. Sprint training you can do any time of the week. Sprint training, if done correctly, should not make you sore the next day if you have been doing it for a while. If you are tire from a 3k/5k workout the day before then your sprint training will be a little more difficult. You'll feel tight in the muscles. I think a good balance would be 3k/5k workouts on Monday, and Thursday, and sprint training on Wednesday. That is, two easy days between hard 3k/5k workouts and sprint training on the day BEFORE one of the workouts but never AFTER the workouts.
5. "will stroke volume training have effect when not yet fully reloaded glycogen storage so yo can still have a bigger vo2 max but not the same improvement(ofcourse having in mind you have taken some rest say 18 hours rest between each) i have this question because one of those x-c guys sayd they did up to 15 times 4x5 minutes at 95% vo2 max to increase stroke volume.
In other words is stroke volume dependend on full glycogen recovery?"
Vo2max training in general increases stroke volume. Vo2max increases by increasing stroke volume (amount of blood you are pumping through the body with each heartbeat, more blood = more oxygen), increasing AV-O2 difference (increase difference in oxygen level between arteries and veins meaning your muscles have taken up more oxygen meaning there are more mitochondria and capillaries to take that oxygen) and decreasing body weight. Stroke volume can be increased through Vo2max training. AV-O2 difference can be increased by increasing mitochondria and capillary density in the workint muscles (mainly through laying a groundwork of higher mileage and hard aerobic runs).
I think the question you have about glycogen stores is a question about recovery. If you are not fully recovered you will not get the full benefits of a workout. Think in terms of steps. When you train hard your fitness drops and then recovers. If you train hard again before your fitness supercomensates then your fitness will keep doing downhill.
5. "Could this also explain a big vo2 max with low vvo2 max for example 18km/h 71ml/min ?"
That's simply a question of running economy. The more you run at vVo2max or any vVo2 the more economical you become at it. How much are you getting out of that Vo2max or that Vo2? How much power in the leg muscles are you generating? Power = greater stride, greater stride = higher velocity.
6. "Is it possible in recovery training to still increase the mittochondria?While still keeping intensity low and still fully recove from the heavy training(in other words do the mittochondria be able to develop while not having the full supercompensation?)"
It is impossible to do anything without supercompensation, but you can supercompensate without doing really hard work. Look at the volume example from earlier. If you run 100 miles a week and you're not used to it you will responde by supercompensating, increasing mitochondria and capillary density. Recovery training is about recovery and maintenance, not about supercompensating.
Hope this helps you.