Rob Murphy

Week starting May 30, 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: 0.00 Month: 12.50 Year: 1470.39
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.256.005.501.7545.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, May 30, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

I was going to take the day off, but it was so incredibly nice outside this morning that I just had to run. Went 6.25 in 47:30. Great run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Mon, May 31, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took a complete rest day and also ate too much junk. I need to remember to use some discipline the next couple weeks.

4 miles of walking. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Jun 01, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.000.000.007.50

Today I did the Best Buy loop around Sandy. Averaged a little under 7 minute pace.

Also did 180 push-ups and 150 sit-ups. 

Veggie Burrito from Barbacoa for dinner. No sour cream. Vow to self... no ice cream tonight! Got to watch the night time munching.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Wed, Jun 02, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.002.500.009.50

AM: 3 mile walk around the neighborhood.

PM: 9.5 mile fartlek in the gully. This is a pretty good estimate, but my Garmin petered out about a mile into the run. It was borderline hot so I was pretty darn knackered after the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Jun 03, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.001.254.25

Treadmill run. 4.25 miles at 8 minute pace with 5 x 1/4 mile in 75 seconds.

Weights and core exercises after.

Today was the last day of school so I'm done with work until the middle of August. This is way, way, way high up on the list of things I like about teaching. I do XC practice 4 days a week throughout the Summer but that's not like work for me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Jun 04, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles in 50 minutes in the gully. I was a little sore from the fast (for me anyway) quarters and the weights yesterday. I ran ar 2:30 in the heat and am actually glad to finally be able to acclimate myself to it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Jun 05, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.003.000.5011.50

11.5 miles on the treadmill. The workout included...

1.5 mile warmup

3 x 2 miles in 12:06, 12:04, 11:55 with one mile at 8 minute pace between each.

1 x 800 in 2:45

1.5 mile cool down

 

Walked 3 miles in the afternoon

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
32.256.005.501.7545.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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