Rob Murphy

Week starting Jan 02, 2011

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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: 0.00 Month: 12.50 Year: 1470.39
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.750.002.003.0045.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jan 02, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

Warm-up on the treadmill. Weights/strength/core workout. Lots of leg stuff.

Left achilles is acting up again. Don't know why. I ran 18 yesterday with no indicator of any problem. Woke up this morning and it was sore. Got worse throughout the day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Mon, Jan 03, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles on the treadmill at 8.5 mph. Mostly just testing the sore achilles so I didn't want to push it. Felt pretty good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Tue, Jan 04, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

10 miles on the treadmil.

.75 warm-up

8.7 miles in 60 minutes with 8 x 1/4 mile at 5:27 pace.

cool down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Wed, Jan 05, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

One mile on the treadmill

Two miles on the eliptical

Lots of strength training and core stuff.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Thu, Jan 06, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

am: Out the door at 4:45 this morning. 14 degrees. Dark also. Just me and the guy delivering papers. 9 miles in 1:10 around Sugarhouse Park. 

pm: Farting around at the gym with little purpose. 2.25 on the treadmill with some fast striders, 1 mile on the eliptical, and about 15 minutes of hard riding on a spin cycle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Fri, Jan 07, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

I guess I got done what I wanted to get done tonight, but I had hoped it would feel a little easier.

6 x 1/2 mile on the treadmill in 2:45 (10.9 mph). Half mile recovery at 7.5 mph between each. Warm-up and cool-down.

I wanted the half mile repeats to be hard but manageable. Instead, I was really straining.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Sat, Jan 08, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles on the treadmill in 45 minutes.

10.8 miles on the lifecycle in 30 minutes.Pretty good workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.750.002.003.0045.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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