|I think if you click on this you can see it at full size.|
Today I ran 40 minutes doing 4:1 intervals. I played around with the speeds until I settled on 6mph/4mph. It went really well! I'm hoping that after a few weeks I'll be able to start working on speed again. I'd like to make my intervals more like 7mph/5mph. Anyways, I'll try to post progress reports at least once a week.