Rob Murphy

Week starting Jan 07, 2018

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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
43.002.006.002.0053.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jan 07, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.004.000.0011.50

This workout used to be called my "Patented Treadmill Fartlek" because I invented it. I haven't done it for a few years though.

1.5 mile warm-up and then some stretching.

2 minutes at 8:30 pace, 2 minutes at 7:30 pace, 2 minutes at 6:40 pace, 4 minutes at 6:00 pace or faster. Repeat six times for 60 minutes of continuous running. Ended up with 8:83 miles and ran the last couple minutes at 5:45 pace.

Then about a mile cool down.

1.5% incline on the easier running. 1% for the faster running.

This used to be a staple of mine. I'm happy that I can still do it and that it didn't seem terribly hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Mon, Jan 08, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Cross and strength training.

4.25 miles elipticaling, weights, core.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Jan 09, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Very little time. Squeezed in 5 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Jan 10, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles mostly around the Alta track. 10 times up and down the stadium steps.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Jan 11, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles at 8 minute pace. Andy rode his bike with me. 

I had dinner tonight at The Roof restaurant on the 10th floor of the Joseph Smith Building in downtown SLC. Beautiful view. The food was upscale Chuck-a-Rama. In other words, it was pretty good!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Fri, Jan 12, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.002.008.00

Warm-up of 1.5 miles then some stretching

8 X 1/2 mile starting at 3:00 and working down to 2:52. Quarter mile jog recovery.

Cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Sat, Jan 13, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles around Liberty Park. Super easy.

PM: A coupel miles walking and a 6 mile bike ride.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.002.006.002.0053.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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