Rob Murphy

Week starting Sep 18, 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: 18.50 Month: 31.00 Year: 1488.89
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.253.001.000.0063.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Sep 18, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Twenty miles in 2:30 around Sugarhouse/Hogle Zoo/Foothill. Did the last five miles on the Highland High track so as to be a little easier on my legs. I was definitely feeling the lack of miles the last few weeks. Not sure what to think about a marathon two weeks from today.

But I have a plane ticket so I'm going.

Off to church now and maybe the state fair after that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Mon, Sep 19, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

The two miles today was warming up and cooling down on the treadmill. Really hard strength training/plyo workout in-between.

I also did a two mile walk in the evening with my 112 year old great aunt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Tue, Sep 20, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Really nice 10.5 mile run, mostly on trails, in the gully.  Beautiful day here in the Salt Lake Valley. Made me glad to be alive and healthy.

My son Andy is 6 years old today. I'll be leaving work early today to do party related chores. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Wed, Sep 21, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.001.000.0010.00

The infamous and dreaded treadmill fartlek

two minutes at 7 mph, two at 8 mph, two at 9 mph, four at 10 mph. Continue this for 60 minutes increasing the speed .1 every ten minutes. So the last ten minutes were 7.5, 8.5, 9.5, 10.5 mph. Completed this workout with little distress. Good sign.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Thu, Sep 22, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Great mental health run.

11.25 miles. Drove up to Alta and parked at the Goldminer's Daughter Lodge. Ran up to Albion Basin and 7 circuits around the campground and then back down. Really beautiful evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Sep 23, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Went for a leisurely two mile walk from my classroom around beautiful Sandy.

PM: One mile warm-up on the treadmill and a whole bunch of weights/plyos/strength training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Sep 24, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Eight and a half mile run around Sugarhouse at about 7:20 pace. Gradually feeling some energy return.

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
59.253.001.000.0063.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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