Not a speed session because each lap of the Bay is 7k so it is more tempo but it really doesn't matter what you call it - the first lap was as quick as I could go and maintain a steady pace of 5 (35.03) minute k's.
Took a 5 minute break before starting the second lap that I knew would be slower and tougher and 5.32 (38.40) pace is fine. The purpose of the session is to run as quick as you can but over a long distance to build speed and stamina. Over a period of time the pace that can be held over the same course should come down. That is because of the effect of each session in the base building phase.
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