5K

Got in a 5K run just now. Really nice out with it being -6 Celsius. Did the following today:
471

5 min run (.58 miles @ 7mph)
.25 mile run (1:35 @ 9.4 mph)
.25 mile jog (2:13 @ 6.7 mph)
.25 mile run (1:43 @ 8.7 mph)
.25 mile jog (2:10 @ 6.8 mph)
.25 mile run (1:45 @ 8.7 mph)
.25 mile jog (2:09 @ 6.9 mph)
.25 mile run (1:41 @ 8.8 mph)
1 min walk (.06 miles @ 3.7 mph)
5:12 jog (.62 miles @ 7.1 mph)
.125 mile run to finish off (49 seconds @ 9.2 mph)

The 5K took a total of 25 min 21 seconds and burned 471 calories. I had an average heart rate of 180 bpm with a peak of 198 bpm.

I actually feel pretty good after doing the sprint intervals. My lungs are on fire a bit, but that's a combination of cold weather, asthma and cardio fitness.