Logging cardio intervals

hmhill17

I turned my morning cardio into something akin to early C25K intervals. For example today was 5 minutes of walking, 14 1 minute jog, 2 minute walk intervals, 3-5 minute cool down. I’m not sure if I should log it as 5.5 mph jogging or 14 minutes at 7.5 - 8mph and 34 minutes at about 4.5 mph. From the calorie side, jogging is about 60 calories more so probably safer to log the lower amount.
Thoughts?

sijomial

My suggestion would be for a net calorie estimate...

Log the walking duration as bodyweight in lbs x miles walked x efficiency ratio of 0.3
Log the running duration as bodyweight in lbs x miles run x efficiency ratio of 0.63