Rob Murphy

Week starting Jan 08, 2012

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.759.004.000.2578.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jan 08, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 2.5 mile warm-up on the treadmill and then weights. Lifted pretty hard and since it's been a week I will, no doubt, be sore tomorrow.

PM: Went to the gym this evening to rack up a few more easy miles while watching the Broncos vs. Steelers. I have been a skeptic as is my way, but I am now completely convinced that Jesus is directing the passing arm of Tim Tebow. Except when he clearly isn't and Tebow looks like a bad high school quarterback. But Rothlesberger's a twice acquitted rapist right? I guess if I were Jesus I'd side with Tebow too.

We'll see what happens next week when Tebow once again goes up against God's nephew- Tom Brady. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(11)
Mon, Jan 09, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Super easy 5 miles in 40 minutes

5 X 100 meter striders to make me speedy.

Roll Tide! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Tue, Jan 10, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

AM: Cold 9 mile run in 1:10  at 4:45 this morning.

 

Lunchtime Run: 6.25 on the treadmill at 8.8 mph 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Wed, Jan 11, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.254.000.000.0012.25

12.25 miles out and back from Alta High on the Porter Rockwell Trail. Ran miles 5-9 in about 24 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Jan 12, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.258.25

Treadmill mile repeats. 4 x 1 mile with a quarter mile jog recovery plus a quarter in 75 seconds at the end. 1.5% incline.

1.75 mile warm-up

4 X 1 mile in 6:00, 5:56, 5:45, 5:39

1 X 1/4 mile in 75 seconds

1.5 mile cool down

 I'm very happy with this. Even the 5:39 felt comfortable.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Fri, Jan 13, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Nice morning run. Ten miles in 1:18. I ran longer than I really had time for and now I'm behind schedule and now I'll probably be late for work. This may cause the Earth to spin off its' axis.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Sat, Jan 14, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.005.000.000.0018.00

Great run this morning with a big group of FRB folks. We met at 8 AM at Tanner Park and did a fairly hard run through Salt Lake, Holliday, Cottonwood Heights and back home down Wasatch Blvd. Their were some people in the group who would have to plead guilty in a court of law to being pace pushers on what was supposed to be a fairly leisurely Saturday longish run. And it wasn't Jake or Fritz - the two fastest guys in the group.

Ended up doing 16 miles in 1:52 with a few miles considerably faster and uphill. Jogged two easy miles back home afterwards. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.759.004.000.2578.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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