July 30 - 4 miles

Last day of the month and managed to crank out 4 miles, allowing me to check off the "30-45 minutes of cross training" on my Galloway calendar. Warmed up for five minutes then started out a bit too quickly at 6.5. Battled "HIGH HEART RATE" (says the treadmill) for most of the work out - staying right around 170-174. Run/walk ratio today was about 4:1 and 3:1. Finished 4 miles in 42:18. (including a last minute sprint, topping heart rate at 180 for the day - haven't seen that number in quite some time) Overall felt fine, but very, very humid/hot in the gym this morning. Cooled down, totaled 4.7 mi overall today.