Rob Murphy

April 2017

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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.

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 U.S. History and other courses at Alta High School. I also coach the track and cross country teams at Alta.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 22.00 Month: 103.50 Year: 1334.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
108.000.000.000.00108.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Track meet day...

PM: 2 miles around the baseball fields during Andy's game just to keep up my 30 mpw average. Knee hurt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in Millcreek Canyon from Burch Hollow to Elbow Fork and back. Knee hurt. Went to the gym after and lifted fairly hard.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Cross training - 5.25 stairmaster, 1 eliptacle

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Up and down the Diamond Fork River in the Uintah National Forest - Spanish fork canyon. Beautiful run - didn't see another soul the entire way. 

I'm on a one day solo getaway. Staying at the Robber's Roost in Green River tonight ($48.00 including tax) and will have the ritual cheesburger and a Cutthroat IPA at Ray's Tavern. I'll probably head out early tomorrow morning for a long trail run somewhere near Moab. Maybe somewhere near Canyonlands NP?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Capitol Reef NP. 12 mile run up the Grand Wash to the Cassidy Arch Trail (hard, but fun) and down the Frying Pan Trail a ways before turning back. Beautiful views, uncrowded trail. Knee better.

I had a lot of time alone the last couple days so I did some thinking. A lot of it was about Gary Robbins and the Barkley. I watched the video of the scene at the gate at the end and I did not enjoy it. 

I'm going to try to put together a coherent ramble about the Barkley and why people do such events in the next couple days.

 

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

Off day. 2.5 mile walk around the Salt Lake cemetary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Good workout...

5 laps around the wood chip at Liberty Park.

Went to the gym on the way home and did 2 miles on the stair master and some lifting. Felt strong today.

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
7.250.000.000.007.25

At the gym in Sandy. 6.25 miles on the treadmill at 7:20 pace then 1 hard mile on the stair master. Got a flat tire on the way home and had to put the spare on. Been a while since I changed a flat tire. Took Andy to get a haircut when I got home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the elipcycle - hard effort with some 1/4 mile harder efforts. Intervals I guess you could call them. 

Weights/strength training.

Short swim/longer hot tub.

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

Rest Day

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

No running.

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

No Running. Again.

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

Another day off.

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Comments(2)
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0.000.000.000.000.00

Zero. I have not quit running. I'm just taking some time off until my knee completely heals. Lots of improvement this week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. Lots of walking and sprinting back and fourth across the infield at the track meet though. So probly a little bit of running.

Welcomed Ann and Andy home from a week in Minnesota - spring break for Andy which didn't match up with my spring break.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

I covered 4 miles of ground around Sugar House Park and ran about half of it. Walking/jogging kind of thing.

Nice Easter Sunday. Went to church, watched Andy mow the lawn, took Andy to the Bees game (AAA team for the LA Angels), took a nap, did my little run/walk thing while Ann and the kids served dinner downtown at the homeless shelter. Sitting on the porch now watching the large family across the street play there weekly whiffle ball game in there front yard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Lots of push-ups and sit-ups in the morning. 2 mile walk around the cemetary in the afternoon. Andy's baseball team moved to 4-0 on the season.

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
4.000.000.000.004.00

Four miles around the Alta track.

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
4.250.000.000.004.25

4.25 miles at track practice. Jump roping, weights.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. Track meet in Provo. Got home at 10:30 pm.

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

3.5 mile walk with Ann around the Avenues/Memory Grove with Ann during baseball practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles on the Round Valley trails in Park City ( a long run :-)

Averaged 8:45. Very windy.

Thought about whether or not I should buy a camper van. The answer is yes.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 treadmill, swimming, hot tub. 

Almost through with To Kill a Mockingbird. I might be the only person in America that didn't read it in high school. 

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
4.250.000.000.004.25

AM: 125 push-ups, 125 ab related exercises, Jumping Jacks.

PM: 4.25 miles. Neighborhood/Sugar House. Busted out an 8:05 ap.

Started reading Nike founder Phil Knight's memoir, Shoe Dog

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 treadmill miles. Pause:

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
0.000.000.000.000.00

Off day. Track meet.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 treadmill miles including 4 in 29:45. A small victory to dip under 7:30 pace.

Push-ups, sit-ups, and pull-ups after. Lots of them.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 mile run around Kaysville with Brandon, Ian, and David after the 1600.

2 pm: Annual Davis Invitational gluttony. Enjoyed chatting with Olympian Jared Ward.

PM: Mowed the lawn. Mowed the out of town neighbors lawn. Walked 2 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

8.75 miles on the Round Valley trails in Park City. Did a workout on the outdoor gym after. Pondered.

PM: 2.5 mile walk after the huge Bucca di Beppo adoption day dinner.

Closes out a solid 108 mile April. Ha!

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
108.000.000.000.00108.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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