Rob Murphy

December 30, 2024

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Location:

Salt Lake City,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I had some success in high school and college. Winner 1985 Rod Dixon Run 

Had a fair amount of success as a Masters runner for most of my 40s. 

Short-Term Running Goals:

Have fun with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.

Personal:

I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob
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Miles:This week: 0.00 Month: 124.75 Year: 1734.45
Sat, Feb 18, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.251.255.001.0012.50

Got to the gym at about 7 AM and hopped on the treadmill.

Warmed up for 3.25 miles starting out at 10 minute pace and working up to about 6:15 pace.

Then I did 7 X 1 mile on the treadmill with a 1/4 mile jog recovery interval. Kept the incline at 1.5% on the intervals and 2% for the warm-up and recoveries.

Times for the miles...

6:00, 5:56, 5:52, 5:48, 5:45, 5:41, 5:15

OK, I cheated and lowered the incline to 1% on the 5:15. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From ACorn on Sat, Feb 18, 2012 at 12:51:12 from 24.2.76.146

Great workout! Still very impressive, even with the slight decrease in incline on the last mile.

From Jake K on Sat, Feb 18, 2012 at 13:58:05 from 67.177.21.60

Nice mile reps Rob!

From Fritz on Sat, Feb 18, 2012 at 14:13:07 from 74.82.68.160

Nice workout Rob. 1.5% incline is legit. A few of those treadmills go over 12 mphs so I expect you to find one of those next time. ;)

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