Rob Murphy

Week starting Jul 31, 2016

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Location:

Salt Lake City,

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 with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.

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

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Miles:This week: 31.75 Month: 142.00 Year: 396.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.000.002.000.0040.00
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

AM: 2 mile walk with Ann - probably all I'll manage with my post-marathon soreness.

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 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
6.250.000.000.006.25

AM: 3.25 easy miles around our spiffy new track at Alta High School with 3 first rate alumni - Kramer, Blake, and Jacob Allred.

PM: Went with the family to Timpanogos Cave National Monument. I've lived here since 2002 and this was my first time. Ran up and down the mountain once and hiked up and down once. Total of 6 miles walking and running. The cave was cool too.

Steak burrito at Barbacoa on the way back. Tasty!

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
10.000.000.000.0010.00

10 easy miles on the Pipeline Trail that didn't seem that easy. Mid-day extreme heat.

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

Excellent Alta run this morning. 12.25 miles at 8:30 pace. We finally got rid of the extreme heat - only 80 degrees at noon - but replaced it with forest fire smoke. So it sucked to come back to the sludge air of the Salt Lake Valley. I was tempted to check into the Alta Lodge.

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
4.250.002.000.006.25

6.25 treadmill miles with 8 x 1/4 mile at 5k pace which I judge to be high 5:40s these days.

Plyo box jumps - 3 x 12 and a bunch of other strength and core stuff.

Swim and 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
5.250.000.000.005.25

5.25 miles easy. My legs felt flat as a pancake.

Looking for some Saturday morning excitement? Come over to the Murphy family yard sale. We have several pairs of gently used running shoes. 

The talent pathway should not be a comfortable place to be.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.000.002.000.0040.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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