Rob Murphy

Week starting Sep 04, 2016

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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: 23.80 Month: 90.85 Year: 1067.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.500.005.500.7556.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.500.005.500.7556.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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