Rob Murphy

Week starting Jan 09, 2011

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Location:

Salt Lake City,Ut,

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, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.

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

Miles:This week: 29.55 Month: 99.65 Year: 1606.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.252.006.000.0058.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles on the treadmill followed by weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I decided to take a rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I was forced to take another zero today due to life circumstances beyond my control. I'm not sure how I will recover from the massive loss of fitness that will surely accompany two consecutive days of sloth - not to mention the blow to my self-esteem.

I'm a bad, bad person.

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

am: I began the process of redeeming myself this morning. Made it to the gym at 4:30 (let me say, this is the time to go to 24 Hour Fitness) and ran 11 miles in 1:16. Plan to do more later.

pm: 4.25 miles over lunch in about 30 minutes. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

16.25 in 1:58. Had Ann drop me off up in East Canyon and I ran home via Emmigration Canyon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Just an easy run around Sugarhouse Park. Way more sore today than I should have been after yesterday's run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.006.000.0013.25

This is the type of workout I've needed to get done for quite a while but just haven't had the mental energy to do.This morning my legs were still quite sore (still don't know why), but I felt ready.

2.25 mile warm-up

5 miles in 29:42

1 mile in 7:45

1 mile in 5:51

1/2 mile in 4 minutes

1 mile in 5:46

1/2 mile in 4 minutes

1 mile in 5:30

1 mile cool down

The best thing about the workout is that I finished it not completely wasted. I actually felt that I could do another mile in 5:30, but I want to run 20 on Monday and feel good doing it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.252.006.000.0058.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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