| 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: | 26.00 |
Month: | 81.25 |
Year: | 1690.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 153.80 | 38.20 | 12.00 | 1.75 | 205.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Walked up to the gym in downtown Sugarhouse. Lifted and did some core exercises. Walked home via Whole Foods where I stocked up in Cliff Barrs at 99 cents each. Also picked up a salmon panini for lunch.
My legs have some soreness after yesterday's 20 miler. That's good as 3 weeks is plenty of time to adapt. Last Sunday, after a 26 mile run, I had no soreness.
Might run a couple easy miles this evening. Might not. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unplanned rest day. Probably needed though. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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am: Out the door at 4:50 for a nice morning run. 50 degrees! 7.75 miles in about an hour. pm: Late here at work this evening administering a practice AP exam after school. Snuck out during the essay portion of the exam (2 hours and 10 minutes) for a quick 6.5 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 4.00 | 2.00 | 1.50 | 15.00 |
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Loved this workout. Hard, but still felt like I had plenty in the tank when I finished. Did this on the treadmill at 1.5 to 2.0 grade.
1.5 mile warm-up
3 miles in 18 minutes (1/4 mile jog recovery)
2 miles in 11:22 (1/4 mile recovery)
1 mile in 5:27 (1/4 mile recovery)
2 x 1/4 mile in 75 seconds
Cool down jog/
pm run: 5.5 on the treadmill. Generally easy but with 4 x 1/4 mile at marathon race pace towards the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Nine miles in 63 minutes. That averages out to about seven minutes per mile I think.
Around Sugarhouse Park and Highland High track.
Good quote...
The strength of mind and character is perhaps best seen in those men and women who do essentially solitary deeds, or who carry out solitary responsibilities. The genuine athlete must have a strong spirit, vigorous and sane, not easily demoralized or defeated. This resolute balance, allied to intelligence, is the mixture necessary for success.
- Dr. Joe Vigil |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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6.5 in the gully. Warm today. Nice to be able to start acclimatizing to the heat before the summer racing season.
I'm feeling beat up. Lower leg pain, left achilles pain, general sluggishness. All low grade and hopefully something a quality taper over the next couple weeks will remedy.
pm: Warm-up ride on the Lifecycle then 45 minutes of lifting. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 4.00 | 0.00 | 9.00 |
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This was a good workout - I think. Generally I like to do my once or twice weekley quality workouts relatively fresh. But today I'm sore everywhere from the weights yesterday. There must be something to be gained by running at faster than race pace on sore legs that will pay dividinds on race day?
2.25 mile warmup.
5 x 1 mile in 5:56, 5:52, 5:49, 5:46, 5:41. Quarter mile jog interval. I wanted to do six, but was feeling pretty ragged on the last one and I didn't want to push it 14 days out from a marathon.
Cool down.
2.5 mile walk in the afternoon. I always try to add in some walking during a marathon taper because my appetite doesn't decline with my mileage and I can pick up five pounds in a week with no problem. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
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17.3 miles in two hours on the hilly Sugarhouse Park road loop. Windy and brisk out and I'm getting tired of leaning into cold 20 mph winds.
And why aren't the drinking fountains on in Sugarhouse Park as we approach mid May? And why can't Salt Lake City clean off the gang grafitti and tags all over the park restrooms and playground structures? Ditto for the lewd comments in all of the park restrooms. Are they trying to make sure families don't take their kids to the park anymore?
Just had to vent. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Going to take the day off today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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am: Easy warm-up jog on the treadmill then about 45 minutes of hardish lifting.
Swung by GNC after to pick up some of that fancy new Gatorade G Series stuff that my buddy Bret recommended.
pm: Seven miles in 50 minutes around the neighborhood. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 4.50 | 4.50 | 0.00 | 10.50 |
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Good workout that felt pretty comfortable.
1.25 mile warmup
9 miles in 52:30 on the treadmill - bounced around from 6 minute pace down to 5:40 pace at 1.5 to 2.0 on the incline.
I was glad that 6 minute pace felt so good, |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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4.25 miles on the elptcl in 32 minutes.
Being a hectic week once again at work. Seems our superintendant and school board have been inspired by the Wisconsin state legislature and want to cut our ridiculously lucrative pay and strip us of much of our collective bargaining rights.
You knew that would be an idea that would spread to Utah. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Perfect run on an incredibly beautiful day. 6.5 miles in the gully this morning. Just a nice happy to be alive type run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
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Last longish run before Ogden. Ran up Emigration Canyon to the top of Little Mountain and then down into East Canyon where Ann picked me up. Uphill and headwind most of the way. Felt strong, but knees a little achy.
pm: 3 mile walk. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three easy miles plus a strength/weight/core workout at the gym. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.50 | 0.75 | 0.00 | 7.00 |
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Seven miles on the treadmill with 5 x 1/4 mile harder efforts. 2 at marathon pace. 3 at 5:30 pace.
The new Foo Fighters album (that's right, I still say album) is really good. Also, The Smithereens have a new one out as well which sounds exactly like The Smithereens in the 80s so that's a good thing. Of course The Cars also have their first new album out in 20 something years but I've only listened to samples on I Tunes. I'll probably get it though since they were a staple of every single party I ever went to in college. I'm always hoping for a Replacements reunion but that will probably never happen.
Taper week so not much running to report on. Might ramble on about other topics.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Super fabulous 8 mile run in the gully. Felt great.
Heading back down to Sandy for the school board meeting to link arms with my union brothers and sisters to fight the power. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 2.00 | 0.00 | 0.25 | 4.00 |
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4 miles.
1st mile easy, next two in 11:45, last mile easy but with two accelerations up to 5 minute pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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My standard day off two days before a marathon. I'm coughing now. My family have all been sick all week and I have been able to avoid it. Now I'm worried. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.75 | 0.00 | 3.25 |
| Easy treadmill run. Three and a quarter with three faster 1/4 mile efforts. Sat in the sauna for a while after to try to sweat the crud out of my system. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Ogden Marathon (26.2 Miles) 02:50:12, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
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Had a hard time at the Ogden Marathon today. Right on pace through the half (1:19) then jogged the last half.
No fluid would absorb from my stomach. I would drink and it was just staying in my stomach sloshing around. Then I would throw it up (twice) and feel better for a while but I knew it's not a good thing to be throwing up in a marathon.This was a really hard race for me. I don't think one positive thought went through my mind the entire way.I need to assess my attitude and mental prep for a marathon.
Finished sixth overall and, because Steve Anderson finished second they gave me the masters. I ran alone the whole way. My goal the last ten miles was to run as slow as possible and still hang on to sixth place.
Steve and his kids are coming over to the Marriot to swim now. The $275 I won covers my entry fee and the hotel.
One more thing... I'm not sure why, but there was a pretty high drop out rate today. Durning the last 10 miles I passed three guys who had been running well into the top 10. They were all walking or standing by the side of the course rubbing their hamstrings. I was thinking if five more dropped out I could win with a 2:50!
Oh yeah... once again. the course was about a quarter mile long. Also, at one of the water stops I drained my cup and, on the run, did an around the back toss from about 10 feet and got my cup in the trash box on a really high, looping arc. Got a great round of applause from all the race workers. This may have been the highlight of my race.
Also, hats off to Fritz who easily won the whole thing. What a tough marathoner he is. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(19) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Swim in the hotel pool this morning with the kids - and some hot tubbing. Not feeling too bad today.
Heading up to the Golden Spike National Monument now for some family history geek stuff. Then back home. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No running again today.
During the time I normally run I took a nap and ate about half a bag of chocolate chips. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Took another day off today.
Applied to the Twin Cities Marathon for an entry into the USATF Masters Championship in October. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| When will this madness end? Took another day off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run on the treadmill. Did work up to 9 mph for a couple minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
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Easy 4.75 mile run around Sandy this morning. 100 push-ups and 100 sit-ups after.
May do some cross training at the gym later if Ann doesn't have to work tonight.
So, went to Steiner while Abby was at swimming and did 15 miles on the Lifecycle in 45 minutes. Pretty good day workout wise. I'm not recovering from marathons quite as fast as I used to. Still think I have a couple good ones left in my legs. I got an entry into the Twin Cities Marathon on October 2 for the USATF Masters Championships. I think I'll go ahead and do it and make it the focus of my training in the upcoming months. I ran Twin Cities back in 1996 and Ann and I lived in Minneapolis when we got married in 1994. We ended up moving for educational/career reasons but I really did love Minnesota and I look for excuses to get back there whenever I can. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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One mile warm-up on the eliptkl.
Seven miles in 52 minutes on the treadmill.
Took the training wheels off Andy's bike today and he just started riding. Working on the turns, starting, and stopping now. I got a little sad realizing that I'll probably never teach another kid how to ride a bike. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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8.25 mile treadmill run in 62 minutes. Chilly and heavy rain this morning and I just didn't feel like going outside.
1 mile on the ellipticle afterwards. Just burning calories. I know that I should weigh in the 140-142 range to race my best instead of 146-148 where I am now.I need to drop a few puunds before my next race - the Gary Bjorklund Half Marathon in Minnesota in three week. I'm running the Heart of Holladay 5k in two weeks but mostly for the training value. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Last night around 9:30 I got a call from Steve Anderson. Turns out he was flying from Denver to Salt Lake and wasn't getting in until late so he would be staying at the posh Red Lion Hotel downtown. So that meant I'd have company for my Memorial Day run.
Planned to meat Steve at the hotel at 7:15 this morning. Bad omen when I had to scrape snow off my car windshield before leaving. It was 38 degrees when we started our run up City Creek Canyon. We had a great run up the canyon, thankfully the rain/snow let up for most of the run. We had to turn around about six and a half miles up the canyon when the slushy snow in the road became too much of a pain and we got tired of weaving around downed tree limbs. It was beautiful up there though - looked just like January except for the leaves on all the trees.
Steve, whom I've decided to nickname "Mr. Contradiction", tells me while we're running that he doesn't feel like he will be recovered fully from the Ogden Marathon last weekend to race well at the Grandma's Marathon in Minnesota in June. Then, like two sentences later he tells me how he's thinking of running the Utah Valley Marathon (a week BEFORE Grandma's!) "as a workout". He's just a crazy man and a little unbalanced.
Went by the gym on the way home and did two miles on the Elipptikal and then soaked in the hot tub for a while. Sitting around the house now with a cup of coffee and that happy tired but not too tired feeling. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Fabulous 6.5 miles in the gully at lunchtime. First day of cross country practice today after school. Fun. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 153.80 | 38.20 | 12.00 | 1.75 | 205.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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