Abby Murphy

Sandy classic

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Location:

Salt Lake City,Ut,U.S.A.

Member Since:

Dec 02, 2012

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

5k=20:17

Mile=5:57

 

Short-Term Running Goals:

1 mile:break 6 minutes ✅

1 mile:break 5:45 

5k:break 20 minutes 

 

Personal:

Alta high school

 

 

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
153.250.000.009.30162.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

.5 mile warm up

4 miles 

6 striders 

Bear crawl,lunges,step ups,push ups ,sit ups 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles along the pipeline trail.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles around the neighborhood 

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Race: Sandy classic (3.1 Miles) 00:21:15, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.003.104.60

Woke up early do be in Sandy by 6. Ran a 1.5 mile warm up with dad. Felt pretty good the whole race until the way back when my ankle started to get really tight and hurt.but it was ok a little while after the race. Ran most of the way with Morgan. Overall I was happy with it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

3.5 miles around the school 

6x hill sprints 

Core workout.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Half mile warm up around Draper park 

7.5 miles on Porter Rockwell trail.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM:Ran at Alta ski area for 1 hour and 22 minutes.

PM:Core H routine 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM:Warm up plus 6 striders and 30 minute run 

Played ultimate frisbee after but I'm not really sure how much we ran during that.

PM: core H routine 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles around Sugarhouse Park.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Woke up fairly early to go for a run with everyone which was kinda hard after being up late last night for the wedding. Easy 7.5 miles on the summer road and around the campground one time.

Sat in the Hot Tub for a while after.

PM:core H routine.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

.5 mile warm up 

Did the Gully long run today in just over an hour.

6 hills 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

first day at camp was pretty successful. Had an early flight from salt lake followed by an hour bus ride from the airport to Boulder. Checked in to dorms then had lectures and what not for a while.easy 4 mile run on the Boulder creek path followed by some rope stretching. More lectures after dinner. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 4 miles on the Dowdy Draw trail. Average 7:50 pace 

Pm:running scavenger hunt another 2 miles 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Fartlek workout at Bufallo ranch. 10x 1 minute fast one minute steady for a total of 4.5 miles. 

9 mile hike up green mountain which was without a doubt the hardest trail I have ever hiked. I didn't know how many miles I should count a 9 mile hike for so I just counted it as 4

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

2.5 miles around campus 

Rope stretching 

Yoga 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Well today was the day we had been waiting for all week...The Tank (a rolling mostly downhill rolling run on the way out and rolling uphills the way back) did the first 3 miles on an 8:15 pace (which was fast considering the fact it was all on Sandy trail) then the last 2.5 which were supposed to be hard on and 8:00-8:15 pace. It was a hard workout but it wasn't as bad as they made it sound all week at camp.   Sorta sad that camp is over I'm so glad I decided to go and am so happy I got to experience all the different runs around Boulder.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles and then Hill sprints at Sugarhouse park. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles on the Porter Rockwell trail. Didn't feel very good on the workout so I took it sorta slow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice run up st Alta ski area today.  Ran up and did 2 campground loops. I felt a lot better than yesterday so that was good. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy followed by core, step ups, lunges etc. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles up at Jeremy ranch this morning. It was really nice and cool up there so that was a lot better than the 90 degree weather we have been running in lately.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

ran around the neighborhood plus striders and Streatching before the race tomorrow 

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Race: Deseret news 10k (6.2 Miles) 00:43:38, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.006.207.20

Pretty successful first 10k. I was going for sub 45 minutes and ended up with a 43:38. I finished 5th in my age group. I ran the first 3.1 miles in 20:10 which is technically a 5k pr. I was sorta disappointed that I didn't break 20 minutes but overall it was a great race and I really enjoyed it. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

easy 30 minute run 

Core X routine 

Jump rope,push ups and Abbs in the weight room. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

half mile warm up 

7 miles on Porter Rockwell trail with 4x 1/4 mile fast.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Alta run with 3 loops around the camp ground. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles plus stadiums and core drills.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

6.5 mile loop plus a lap around the park and then finished off the last little bit around my neighborhood

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
153.250.000.009.30162.55
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