There has been a price to pay, however. My quads have been very sore. My run on Thursday was pathetic. Nevertheless the speed session was a very positive experience and it has done me a world of good. I don't expect it to have any significant impact on my Canberra run. The greatest benefit will be, I think, the improvement in my attitude.
This morning I did 25k from Park Road with Tigger. We averaged 5:10 per K. I really enjoyed the run. The conditions were perfect.