Rob Murphy

Fox Trot 5k

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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
Click to donate
to Ukraine's Armed Forces
Miles:This week: 20.50 Month: 100.75 Year: 510.72
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.000.005.610.0033.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Oct 08, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles up and down Grandeur Peak. I've done Grandeur at least once for 10 out of the last 11 weeks.

All dogs wanted to be good dogs, no matter how unpromising the seemed. You just had to help them find a way. And they were sunshine creatures. When their master opened his eyes in the morning it was their signal that the day had begun, and a day was to be greeted with joy and intnse interest. They were a good example for an old man.

- from The Old Man by Thomas Perry

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Mon, Oct 09, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Walked 5 miles and lifted in the Alta Weight room. I've pulled back on the lifting for a few weeks so I'll be sore tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Oct 10, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: 6.25 miles in The Gully

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Oct 11, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

PM: 10 X 1/4 mile at 5k race pace with a 1/4 mile interval. Warm-up and cool down.

Trying to get used to running fast again. Maxed out at 9.5 mph for the last quarter.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Oct 13, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

PM: 4.25 miles on the eliptical, 1 mile row.

Racing again tomorrow!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Oct 14, 2023
Race: Fox Trot 5k (3.11 Miles) 00:20:05, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.110.007.61

Good race today - faster than last Saturday on a slower course. Today's race was basically cross country with with only about a half mile on paved road and the rest dirt with lots of turns at Wheeler Farm. Last week was a flat out and back on the Jordan River Parkway. I loved the course today and had lots of fun so I'll probably do this one again. 

Oh and it was my first ever race during an eclipse! I started the race wearing sunglasses but tossed them to Ann at the mile point becasie it was getting pretty dark. 

Splits were 6:25, 6:31, 6:30, 39

PM: Lots of walking. Beautiful day

Life update: I still haven't used Chat GPT.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.000.005.610.0033.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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