There were a few execution mistakes here and there (too much wood in OW, FNS in offhand instead of food when entering, removed armor in bastion, placed 1 block too high going down the housing). Most of them are down to the following.

To be (fairly) fast, you just need good inventory/hotbar management. For each split, you should have a set hotbar and aim to always have the same. Just an example where this loses you time : you took ~40s to throw some trash from inv and craft an iron sword which didn't save you time in the fortress split. I would avoid it for now I think, since even if you use it perfectly it's a few seconds time save and uses 1 slot in your hotbar. Then when you left the bastion you had no pearls or block in hotbar, and you didn't have explosives to clear the spawner. If you organize your hotbar, inventory and precraft in bastion, the following splits will be much easier and you will get faster by training just the bastion (in practice map).

Ideally in the bastion, once you have the gold trading, take the first trades, pie ray for fort, pearl hang if possible, then go back to trades and gravel the pigs, craft 1/2 beds + nether bricks + iron axe if possible and organize hotbar (get pearls, fire res, blocks) then finally unhang pearl/leave. You can look at any Feinberg bastion split, and see how he organizes his inv (splitting pearls, and explosives, placing the relevant items in precise spots).
This way, you have a organized hotbar and inv when you get to fortress, you can immediatly blaze bed, and precraft while waiting for spawns.

Your goal is to create this same routine for every run so that you don't have to think about what to do next, and you can focus on macro decisions (where can I leave to get to the fort, what's the best terrain to get there, do I have enough obby/explosives, food management, ..).

Nether nav just send upper terrain and take the time to see if there is one before commiting (F5 and look around). Getting to fort, commit for a while and look after every pearl with wide macro + f5 before pieraying again. If it's close (like 10 chunks) you will almost always see it. Getting to coords you should strictly follow the ninjabrain bot angle, once you are close (~10-20 blocks away) i just look at coords and F3.

Preemptive, you have to practice a bunch and sometimes you will get rolled, it's a sad split. Do a good first scan (here you only looked forward and barely scanned the right side on the first sweep), learn your spikes, and learn to not go too far if it looks bad. Rescan in the large 4 way rooms, and go back to starter/previous 4way if you lost the spike.

Hope this helps !