Rob Murphy

AM: 4 mile eliptical, 2 mile row, weights.

AM: 8.25 miles on the treadmill, one mile row. The row left me winded.

Settling into the rhythm of summer now. We just wrapped up a 12 day trip to Minnesota and back for my father in law's memorial service. We rented a large SUV and the whole family went although Abby flew back from Minneapolis after a few days so it was just Ann, Andy and me on the way back. We have made this trip many times over the last twenty years and I think we've explored every conceivable route between Salt Lake City and Pine River Minnesota. This years trip will almost certainly be the last one.

Home for a few days before I escort a group of high school students, including Andy, to Paris and London for eight days. I'm excited as I've never been out of North America.

Noon: 8.25 miles on the treadmill after breakfast with Abby.

AM: Gully Long Run

AM: 7 miles on the eliptical. Weights.

4 mile walk.

AM: 6.5 on Grandeur Peak.

AM: 10 miles on the eliptical.

I've started paying a little attention to watts when on the bike or eliptical. Mostly because I've listened to a few poscasts lately with Dr. Michael Joyner and he describes workouts he does on his Peloton where he does one minute intervals at 300-350 watts.

Today I did 10 miles on the eliptical alternating between 3/4 mile at around 150 watts and 1/4 mile at 240-250 watts. It was fairly difficult. I'm not totally sure what that means but I'm going to use it as a starting point.