April 17th
speed training day. An hour on the treadmill. I started off at 4.0mph for about 5 minutes to get warmed up. then upped the speed to 4.6mph to start the speed portion. For the next 45 minutes I slowly upped the speed to a max of 5.2mph. I didn’t stay at the max very long … remembering what happenned to my hip the last time I was there. This was just to get the feel of it. 50 minutes into the training I slowed back down to 4.0 for 5 minutes and then slowly upped the speed by 0.1mph each minute until the 60 minutes were up. Grand total of 4.58 miles in an hour, over 500 calories burned. 
