Need for speed

1 mile (10:00 pace, 170 spm)
5x [1:00 on, 2:00 off] (8:00-12:00 pace, 180 spm)
1 mile (10:00, 170 spm)

A little speed work, trying a M-W-F short-intervals-long routine for a few weeks. Can up the pace for intervals next time around. Felt nice and relaxed today, total distance ~3.5 miles.