Three miler with 1 minute on/1 minute off segments

Headed out today for a short run to help recover a bit from yesterdays 8 miler. Took my "normal" three mile route towards downtown....After a mile warm-up I did one minute "on" and on minute "off". I tried to get the "on" segments at 5k pace/effort or faster.

Total distance: 3 miles
Total time: 23:42
Average pace: 7:54
Avg Hr: 159
Max HR: 189 (yikes)

Splits
8:29 / 147
7:37 / 159
7:35 / 172

http://connect.garmin.com/activity/37092430