In case you have a profile that should activate at >10km/h it will kick in when the last 5 points average speed is above >10 km/h. The notifcation banner and dashboard will show when a profile is active. If your interval for that profile is 5s, a new point will be requested every 5 seconds. With a movement threshold of 10m in that profile, all points that have not atleast a distance of 10m to the last location will be skipped.

So to get smoother tracks you can decrease the movement threshold. Personally I use a movement threshold of 2m with a tracking interval of 6seconds which works very well for me.

Logging points every 10m is without a time interval is not possible, because the app needs a location to determine you moved 10m. A workaround would be to decrease the interval to something like 3 sec and set the movement threshold to 10m. Then the app will request every 3 seconds a new location and checks if it is atleast 10m apart from the last point. If it is it will recorded and otherwise it will be discarded. That will use a lot more battery though.

You can read more about the tracking profiles in the docs: colota.app/docs/guides/tracking-profiles

For places where you stay frequently (home, work, etc.) geofences work better. The stationary profile is good for situations where you are temporary for a longer time at a place (restaurant, friends, etc.)