Rob Murphy

Week starting Apr 25, 2010

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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
64.100.000.004.0068.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Apr 25, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.000.000.000.0026.00

26 miles in 3:15. I mostly averaged around 7:30 pace after doing the first couple miles between eight and nine minute pace.

This is easily the longest I've ever gone on a training run. I feel good, no aches or pains. Maybe It'll pay off in May and June. Now we are off to Sunday School for the kids (Starbucks across the street for me) and church. Abby is participating in the service today and is excited.

Today is Andy's adoption Day (the anniversary of the day we finalized his adoption), and as always, we will go to Bucca Di Beppo tonight to celebrate with friends.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Mon, Apr 26, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Four and a half during track practice with my runners.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Tue, Apr 27, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Today I left Alta and headed South on 13th East into a hellacious headwind. Major changes in the weather the next few days with cold rain/snow and high winds in the forecast. Headed up the Porter Rockwell Trail for five miles and then turned around. Awesome tailwind on the way back. Ran with Garrett, Skyler, Ryan, and Jesse but had them turn around before me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Apr 28, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Today was mostly a strength training/core workout day. I did a warm-up and cool-down on the treadmill. It's been a couple weeks since I lifted, so I'll be pretty sore tomorrow.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Apr 29, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten miles in 1:10. I ran the Best Buy Loop plus a bunch of laps around the Alta Track while my AP U.S. History students were taking an after school practice exam. The essay portion of the exam takes over two hours, so I multi-tasked and went for a run while they were writing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Fri, Apr 30, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.004.008.00

Great workout today. Four x 1 mile in 5:30, 5:30, 5:27, 5:24 with 800 meters of easy jogging between each.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, May 01, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles in the gully. Lots of hills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.100.000.004.0068.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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