Shake out the legs 5k - with some pickups

Headed out today just to see how my legs were feeling after my 17.5 mile long run on Saturday. I think I could have run yesterday - but I told myself rest days are rest days for a reason. I had no real plan for distance/pace/heart rate - as I was unsure how my body was going to respond. After a mile warmup - I decided to introduce some speed. In the end I did 2 minutes "on" with 1 minute "off" for recovery. Did 5 of those tried to keep them around 10k pace. Felt good to run hard today -

Total distance: 3.11 miles
Total time: 24:48
Average pace: 7:59
Average Hr: 156 bpm
Max Hr: 173 bpm

Splits
8:27 / 147
7:52 / 159
7:36 / 164
0:52 / 157 (for .11 mile @8:12 pace)

http://connect.garmin.com/activity/36868497