2.5 Two laps of the Bay

Two laps of the bay about 13.8k - ran with Siver Fox - did a lot of talking in the first feew ks then realised we were behind pace and talked lees and increased the tempo but not by much. Resulted on a first lap of 30:38 (about 4:25 pace) - much less talking on the second lap complted in a more respectable 29:12 (4:13 pace) - pace for the total run about 4:18 just on 3 hour pace which was what was planned.