Rob Murphy

May 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: 35.50 Month: 170.75 Year: 1779.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
151.350.000.000.00151.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Battling a pretty bad cold. Might not run today. 

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
4.000.000.000.004.00

A leisurely 4. Beautiful night.

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

6.25 miles at Liberty Park. Very crowded.

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

Thwarted.

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
8.000.000.000.008.00

8 miles on the Pipeline. Warmish. Crowded with mountain bikes.

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

6.25 on the treadmill. Averaged 7:30. Swam 10 laps after.

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

8.25 miles ar Jeremy Ranch with Jake and Andrea. 8:03 average. Brunch at Loco Lizard after.

PM: Walked to the gym. Weights. Swim. Walked home.

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
1.000.000.000.001.00

AM: One mile jog with Andy. Jumping jacks. He's trying to become a warrior kid!

PM: Striders at the baseball field.

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

Decent treadmill run followed by a short swim.

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
3.000.000.000.003.00

3 miles coolinf down with the team at Skyridge HS. 

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

Zero miles of running. My excuse will be upcoming AP exam, the region track meet, and my sore knee.

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

Zero again. I did take a nice 2 mile walk with Ann though.

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

Wonderful 6.25 on the BST from City Creek Canyon to the Davis County gate and back while Andy was at baseball practice.

PM: 2 mile walk.

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
7.250.000.000.007.25

AM: 2 mile walk.

Late AM: 7.25 miles at Liberty Park. Ran into Nate Krah so a little faster than I'm used to these days. Good to have someone to run with though.

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

AM: 2.25 mile walk around Sandy. Twas a beautiful morning along the Wasatch Front.

PM: 10 miles in 30 minutes on the stationary bike. Weights, core, jump rope.

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

PM: 6.25 miles on the treadmill. Averaged 8 mph.

PPM: Long afternoon and evening...but a nice 2 mile walk 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
6.250.000.000.006.25

AM: Rousted myself early to have Abby at orchestra rehersal at 6:30. Did about an hours worth of work at school then went to the gym for a run. 6.25 miles alternating every 1/4 mile between 8.5 mph at 1% grade and 6.2 mph at 7% grade.

Then I went back to school, had a couple hard boiled eggs and a banana and read Kareem Abdul-Jabbar's new book, Coach Wooden and Me.

 PM: 2 mile walk. 100 push-ups, 100 sit-ups.

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

6.25 miles on trails parallel to the City Creek Canyon road.

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
7.250.000.000.007.25

AM: 7.25 on the treadmill. 8.4 mph.

Bad news yesterday. My pooch has cancer and has 2 months to live at the most. Sadness!

PM: Melancholy 2 mile walk around the neighborhood with Summit.

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
6.750.000.000.006.75

AM: 4 laps around Liberty Park plus a little extra before Andy's game. The Zombies defeated the Giants 7-5 to finish the season 9-2 in first place. Playoffs start this week - single elimination with the Zombies getting a first round bye.

PM: 2 mile walk with Ann. Summit's tumors are shrinking quite a bit with the prednisone the vet gave him. Not a cure but should help his quality of life for a few weeks she said.

 

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
9.300.000.000.009.30

AM: 9.3 rainy, muddy miles on the Pipeline Trail. 8:35 average.Just what the doctor ordered.

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

Resting the achy knee.

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
7.500.000.000.007.50

7.5 miles in City Creek Canyon. Lots of hills. 9:03 average.

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

An easy 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
6.500.000.000.006.50

AM: 100 push-ups, 100 sit-ups.

PM: 6.5 miles on City Creek Canyon trails. 8:38 average.

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
8.500.000.000.008.50

8.5 miles on the treadmill. 8.4 mph average. Hot tubbed the knee after.

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
10.000.000.000.0010.00

10 rolling miles on the Round Valley trails. 8:15 average.

 

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
6.300.000.000.006.30

Early AM: Hard up and down Grandeur Peak. Reached the summit at 7 am and enjoyed some quiet solitude and the incredible view. First real mountain run since March. My legs will be sore tomorrow. Potato pancakes, bacon, and strawberries when I got home.

PM: Close to 5 miles of walking.

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
8.000.000.000.008.00

8 miles at Round Valley with Andy riding his bike. Walked around Park City after and got an ice cream.

PM: 20 lap swim at the gym. 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

AM: 2 mile walk. 100 push-ups, 100 sit-ups, 24 pull-ups and chin-ups.

I'll take the day off of running today.

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
4.000.000.000.004.00

4 miles around the neighborhood.

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
151.350.000.000.00151.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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