Like Jason, I almost mostly run my mill in high speed and use slow for large diameter cutting.
To answer Eric's question about the same speed in High or Low, speed in low gear is best because the mechanical gears or belts provide best torque ('turning power'
. In high-gear, the same RPM has less turning power. It's because motors produce best torque, power output and efficiency at one particular combination of load and speed. The operator should try to run motors in their comfort zone. Gears preserve torque whilst electronic speed control tends to lose it.
My mill has an 1100W motor and it's torque in high gear, low speed is adequate for most of my purposes. Not needing to change gear can be handy, if lazy. My mill makes changing gear easy with a knob. I'm more likely to be lazy on my lathe because changing it's speed range involves opening the headstock and shifting belts.
However, in principle it's always best to use the lowest gear or belt combination that provides the required speed.
Dave