Rob Murphy

December 21, 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
Click to donate
to Ukraine's Armed Forces
Miles:This week: 36.00 Month: 91.25 Year: 1700.95
Thu, Aug 26, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.002.502.5010.50

The treadmill fartlek...

60 minutes on TM broken down into 10 minute segments plus warm-up and cool-down.

1st 10 - 7, 8, 9, 10 mph

2nd 10 - 7.1, 8.1, 9.1, 10.1 mph

3rd 10 - 7.2, 8.2, 9.2, 10,2 mph

4th 10 - 7.3, 8.3, 9.3, 10.3 mph

5th 10 - 8, 9, 10, 11 mph

6th 10 - 8, 9, 10, 11 mph

I do 2 minutes at the first 3 speeds and 4 minutes at the fastest pace. 1.5% incline on the TM except for the 8 minutes run at 11 mph when I dropped it down to 1% because I'm a baby.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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