Rob Murphy

Week starting Jul 05, 2015

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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: 5.00 Month: 45.75 Year: 809.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.750.000.001.5063.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Easy run at Liberty Park plus six quality striders. Some rope skipping, push-ups and core after.

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
12.500.000.000.0012.50

12.5 miles of trail and dirt road running.

4.13 miles UP on the Flying Dog Trail

4.13 miles DOWN on the Flying Dog Trail

4.25 miles ROLLING on the Jeremy Ranch Road finishing at Mormon Flats where Ann and Andy were hiking.

I found an excellent deep hole in the creek next to the road at Mormon Flats and soaked and swam in it after the run. Then I split a pizza and a chocolate milk from the Jeremy Ranch Store with Andy on the drive back home.

Abby is rock climbing with Steve Anderson and his kids today. I'm glad I hugged her and told her I loved her before she left. :-)

PM: 3 mile walk.

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
14.250.000.000.0014.25

14.25 miles in 1:51:16 up and down City Creek Canyon.

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

AM: 2 mile walk with Andy. Close to 1 balancing on the rail on the abondoned tracks next to the PR Trail. Stopped twice to pet a kitty and a zebra.

PM: Walked to the gym. 4 eliptical miles. Weight lifting. Swimming. Hot tub. Swimming again. Shower. Walked home.

Ann is trying to figure out how to purchase one of them smart phones.

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
12.250.000.000.0012.25

8.25 miles around Sugar House. Had to remind myself that, even though it's summer and I have more time, not every run needs to be EPIC.

PM: 4 miles treadmilling at the gym.

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
3.000.000.000.003.00

AM: 4 mie walk around Sugar House with the Ann, Abby, and Andy. 

I'm sore.

PM: Easy 3 miles, 2 with Abby. We are racing the Murphy Family 5k tomorrow morning on the Highland High track.

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
9.500.000.001.5011.00

Not really sure what I was doing out there today. Ate the F up to use an old Army term.

Started out wanting to do a 5k time trial. Came through the mile in 5:45 but aborted after 6 laps. Ran with Abby the rest of the way. Aimlessly wandered a few miles after that with no real purpose other than to log some miles.

Sub-par past couple days with regards to running.

On the plus side, Mike Trout hit two home runs for the Angels last night to pull into a tie with teammate Albert Pujols for the AL lead going into the all-star break.

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
61.750.000.001.5063.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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