Rob Murphy

Park City XC Invitational Open Race

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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: 24.50 Month: 114.86 Year: 1179.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
221.750.008.501.75232.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Don't worry though - I'll be back tomorrow with a vengance.

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
4.250.000.000.004.25

4.25 easy miles around AHS. While running, I thought a lot about the Black Death which swept Europe in the 1300s.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 4 easy miles around a park in west Orem.

PM: 5 easy miles around Sugar House. In Trump terms I was low energy.

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
14.000.000.000.0014.00

14 miles on the Flying Dog I ran. Early enough for some mountain bike free solitude. High in the aspen groves the trees are entering their fall splendor.

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
14.500.000.000.0014.50

14.5 miles up and down City Crek Canyon, a run that any unbiased observer would term "the best urban run in America". I ran with my phone for the first time ever and took a bunch of pictures.

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
4.500.000.000.755.25

I thought I would take the day off but didn't. 5.25 miles in The Gully plus 8 hills from the tunnel to the top.

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
2.250.005.500.007.75

Weird..

Wasn't sure what I was going to do today. I lifted pretty hard at school when my team was in the weight room. I don't reccomend lifting before a workout but that's how it worked out today. When I got home I went to Liberty Park planning to do a few easy miles and some striders. Then I ran into Taha and a guy named Craig and it turns out they are doing this 3 X 20 minute tempo workout with 5 minute jog recovery. So I joined them early in their 2nd one and ended up running 1 x 15 minutes at 6:20 pace and 1 x 20 minutes at 6:28 pace.

Appreciated the greasy cheeseburger and onion rings from The Habit that Ann had waiting for me when I got home. Need to rest tomorrow.

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

Rest day. I'll do a hike with Andy tonight.

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

Wound my way from home, around SHP, down to LP and around once, and finished at Andy's baseball game.

6 good striders.

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
7.000.000.000.007.00

AM: 7 miles on the trails at Soldier Hollow.

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
13.250.000.000.0013.25

13.25 Alta Run. Many campground loops. 8:48 pace. Too crowded up there today, but still a nice run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

4.75 mile run plus a hard weight room workout. Lots of rope jumping as well.

Today was generally successful with all of my activities, planned and unplanned, going smoothly.

 

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

I took a nice walk this evening. Other than that, nothing - but I will finish the week strong.

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
12.250.000.000.0012.25

AM: 6.5 dark miles around Sugar House Park. Enjoyed the drizzle.

PM: 5.75 miles around the school plus some hard-core core.

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

Gully Longer Run plus a little extra. Beautiful afternoon. Ann and I saw Jason Isbell at Red Butte Garden tonight which was as great as expected.

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

PM: Struggled to squeeze in a run. These 55-60 hour work weeks are killing me. Got home from work at 5 and really wanted to get to Andy's baseball game at 5:30 since I will have to miss next weeks game with a meet. So I went to the game up in the Avenues and left a little early to run home in my "street clothes". I did have running shoes at least.

So, 6 miles in long pants.

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
13.000.000.000.0013.00

13 miles in 1:30 on the Porter Rockwell. I managed several miles in the mid 6 range so that was nice.

 

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
15.000.000.000.0015.00

Hard 15 mile run on the round valley trails. Finished in 1:59:41. Splits...

8:21, 8:09, 7:56, 8:18, 8:26, 7:45, 8:34, 7:29, 8:45, 7:43, 8:18, 8:10, 7:15, 7:40, 6:52.

I was trying to push the uphills hard and use the downhills to recover. I just carried one bottle of water and felt pretty depleted at the end. A good back-to-back with the hard 13 on the Porter Rockwell yesterday. I'm happy with the effort and how I'm feeling.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
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
10.000.000.000.0010.00

AM: 100 push-ups, 100 abs

PM: 10 miles on the Porter Rockwell. 90 degrees, windy, kinda sucky. 7:38 average.

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
4.000.000.000.004.00

4 miles. Mostly 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
9.000.000.000.009.00

Met up with Jake this evening for his famed Wheeler Farm Loops. 6 of them, so 9 miles at 7:35 pace. Great run.

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
7.500.000.000.007.50

6.5 on the treadmill plus a mile at the 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
16.000.000.000.0016.00

AM: I ran the PC invitational course twice with Abby and Jeff and Justin Shadley. Striders after.

PM: 9.5 Pipeline miles by my lonesome. I did some bird watching as well.

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
15.000.000.000.0015.00

15 miles at Jeremy Ranch. Averaged 7:45. First half by myself, second half with Jake and Andrea. 

I measured my heart rate a couple times durning the run. 125 bpm. Is that meaningful? I've never been a heart rate guy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 125 push-ups, 125 abs

No running. Parent-teacher conferences.

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: Walked dog around the block. 50 jumping jacks!

PM: Managed 7.25 miles on company time before P-T conferences and XC practice. Beautiful gully run with some hot tubbing after.

Looks like I'm poised to make an appearance on page one of the annual mileage board. A rarity for me.

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
8.250.000.001.009.25

AM: 125 push-ups, 125 sit-ups. Planned to run four miles but I ran afoul of the school district bureauocracy and spent a ridiculous amount of time dealing with that.

PM: I drove up to JR after getting home from work and then ran to Morgan County and back (6.5 miles). I got caught in a epic downpour with thunder and lightening and the road got really slippery. It stopped after about 10 minutes. Then I did 7 hard uphills outside the gate (.15 miles each) and jogged back down. Then a short cool down.

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
5.250.000.000.005.25

5.25 treadmill miles plus some swimming.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Park City XC Invitational Open Race (3 Miles) 00:18:28, Place overall: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

AM: 3 mile hike with Andy in Millcreek Canyon.

PM: Raced up in Park City. Splits were 6:29, 6:06, 5:54. Jogged the course easy with my team before.

Just checked the official results which say 18:18. The results are wrong.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
221.750.008.501.75232.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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