Rob Murphy

SLTC Winter 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: 35.00 Month: 8.00 Year: 1174.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1153.6511.336.203.111174.29
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

Happy New Year everyone. Going to take the day off to eat and watch football. Go Utes!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: 2 easy miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM: 4 mile walk/jog around the neighborhood.

PM: 1.5 easy.

Well, I'm home from school this whole week having contracted Covid. I have to confess that I have felt pretty haughty about my ability to avoid this virus so maybe this is my comeuppance? Both my kids have it too but Ann has, so far, avoided it. So the vaccine is 25% effective in our family.

But I feel good enough to do some easy running. The past weekend was rough and I felt horrible on Saturday. As well as I feel today I expect to be mostly without symptoms tomorrow. So maybe the vaccine is at least good for that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Jan 03, 2022 at 13:23:10 from 99.1.32.252

Sorry to hear that, Rob. Most people I know who have contracted it in the last month or so, who were vaccinated, had a rough first day, but otherwise experienced milder symptoms for the next couple of days. Hope to hear you are back to your old self in the next day or so. I am amazed that Ann has escaped it given her close contact as a nurse.

From steve ash on Mon, Jan 03, 2022 at 18:26:19 from 174.52.121.51

Hope you get better soon Rob. My wife who also used to be a RICU nurse sent me some recent infection rates. It's spreading fast.. Fortunately though it's not as bad as the last variant.

From Bob on Tue, Jan 04, 2022 at 12:26:30 from 69.243.131.245

Get well soon. I'm just waiting my turn with kids still in the house.

From Vis on Tue, Jan 04, 2022 at 17:59:04 from 207.50.149.214

Sorry to hear, Rob. Get well.

From Jason D on Tue, Jan 11, 2022 at 18:00:05 from 73.161.42.48

I think the term "break through cases" doesn't apply as well to the new variant. You're as healthy as an ox. You'd be in trouble if you weren't and weren't vaccinated. Michigan hospitals are nearing capacity. Get some rest and fluids and plenty of reading.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM: 3 mile walk/jog combo.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 5 miles of non-stop running around Liberty Park. Great to be back at it. About 99% recovered.

PM: 2 easy miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sat, Jan 08, 2022 at 21:09:42 from 174.202.195.22

Good deal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 miles at Liberty Park.

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

PM: 6.25 miles - mostly around the track.

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

PM: Exact repeat of Tuesday.

Apparently Alta High has the highest numbers of Covid in the state so we're doing "test to stay' tomorrow. We have a mask mandate in Salt Lake County but parents are allowed to opt their kids out of it so only about half are complying. Remind me to look up "mandate" in the dictionary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM: Laps at Liberty Park plus striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 miles in The Gully. Minimal snow/ice which was nice (for running anyway)

The past 2 weeks vague feeling of unease began to subside a little today. School is being uncertain with 20% of Alta students having this virus that's been going around. The Jazz have lost 4 straight as well so the universe is a bit out of line...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 4 easy miles.

PM: 2 mile walk/jog

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: 6.25 miles up and down Grandeur Peak. First time in the snow this winter and it was wonderful.

PM: 4 miles easy around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Very sore! Just an easy 2 mile jog.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Late AM: Easy 6 miles.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles around the Alta Track

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 5k (3.11 Miles) 00:20:23, Place overall: 39, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.118.11

Heading out to Saltair now for the SLTC Winter 5k... Should be interesting. I actually have a gut and my legs are slightly sore from my 4 mile run yesterday.. But I'm planning on using the race as a mental and physical springboard to greater things.

...Ran 20:23. No watch. Won my age group, saw several old friends, warmed up and cooled down with my Alta High colleague Sandy White. Enjoyed the post-race coffee and Great Harvest bread.

The 10K is in three weeks instead of the usual two so I have more time to drop a couple pounds and gain some fitness. I'm tempted to say my goal is to run faster per mile for 10k than I did today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jan 22, 2022 at 08:37:17 from 99.1.32.252

Good luck!

From Wesley Hunt on Sat, Jan 22, 2022 at 16:09:20 from 76.125.78.78

I suspect you will. Glad you enjoyed yourself...

From Vis on Sat, Jan 22, 2022 at 20:15:37 from 74.120.38.179

Iím impressed by your desire to race. Tear it up in a few weeks.

From Laputka on Sun, Jan 23, 2022 at 13:32:24 from 73.98.208.118

I'll be looking for you

From Tom K on Sun, Jan 23, 2022 at 13:50:49 from 47.206.202.65

Nice springboard Racing! That would be sweet to beat your 5k pace in a 10k in 3 weeks. Go for it!

From Bret on Sun, Jan 23, 2022 at 14:40:09 from 99.1.32.252

Nice race Rob!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Late AM: 9.3 miles on the Pipeline Trail. It was a combo of snow, ice, mud, and dirt.

Came home and researched the life of former Florida senator George Smathers who is figuring prominantly in the volume of Caro's LBJ biography I'm reading now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sun, Jan 23, 2022 at 13:51:43 from 47.206.202.65

I spent a lot of time in his library, and never knew who it was named after.

From Rob Murphy on Sun, Jan 23, 2022 at 14:21:33 from 67.177.30.39

He lived a very interesting life. Didn't die until 2007. Surprised I didn't hear more about him growing up.

Goes to show how quickly all of us will be forgotten!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM: 3 miles in the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM: 4.25 miles around the Alta track. Thoughts and prayers welcome for my achy right achilles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Wed, Jan 26, 2022 at 08:51:33 from 165.29.145.150

You got it, Rob.

From jtshad on Thu, Jan 27, 2022 at 08:23:59 from 141.221.191.225

Will do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 2 miles on the treadmill

PM: 6.25 miles on the eliptickl. 100 push-ups/100 sit-ups

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 2 mile treadmill jog.

PM: 5 miles on the ellipticle maching.

Weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles. Some on the spin bike.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: 7.5 miles at Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM: 4.25 miles around Sandy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles - 5 miles around the Alta track then 20 minutes on the cycle.

Push-ups, sit-ups, planks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 7 miles on the elipticicle and 1.25 miles on the treadmill between the end of school and the beginning of freshman orientation here at Alta.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM: 4.25 miles around the track.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles on the eliptikl.

Looong day, and now stretching into evening, at wrestling tournament.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 6 miles around Librty Park - all of it running!

PM: 4 easy miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: Went to the park to run but after a couple minutes I could tell that the achilles wasn't going to cooperate so I bailed and went to the gym. 7.5 miles of elipticalling plus push-ups, sit-ups and core.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM: 4.5 easy miles plus some spinning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 miles at Liberty Park plus weights and such. Got my hair cut.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Wed, Feb 09, 2022 at 17:20:23 from 174.202.201.210

Going with a mohawk?

From Bob on Thu, Feb 10, 2022 at 12:31:02 from 69.243.131.245

aerodynamics are important

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

PM: 9.25 miles ellipticle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: 2 miles. The day got a little screwed up.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 10k (6.21 Miles) 00:41:27, Place overall: 37, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.200.0012.20

I'm heading out to race the 10k this morning despite only eliptickle training the past few weeks. We'll see what happens.

Not too shabby considering. It was ridiculously nice out for February and I dressed like I would for a race in July. Aerobically I felt fine but my legs were wobbly the last half of the race. I'm not a scientist but I'm guessing that cross training and walking doesn't precisely condition the running muscles as well as running does. Again, I didn't wear a watch and just ran by feel. My achilles felt good but that may change once the ibuprofin wears off.

As always at this series of races I enjoyed the conversation after.

PM: 4 miles of walk/jogging.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Feb 12, 2022 at 16:21:58 from 207.50.150.41

Good showing, Rob.

From jtshad on Sat, Feb 12, 2022 at 18:00:43 from 75.174.8.236

Great job! Awesome time especially with the elliptical base.

From Wesley Hunt on Sat, Feb 12, 2022 at 18:53:16 from 174.202.205.8

Nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM: 5.25 miles elipticle and weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles walking a little, joggin a little.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 2 easy miles.

PM: 4 miles walk/jogging
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: Lots of core/weights

PM: 7.7 miles on the elipticicle followed by some sprints on the spin cycle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 miles easy around Sandy. Some walking, some jogging.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: Strength training and weights.

PM: 7.5 combination of elipticleing and rowing.

Watched the first 3 episodes of season two of Space Force with Steve Carrell. Not quite as fresh and funny as season 1, but still plenty of laughs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: Strenuous trip up and down Grandeur Peak. Fell once coming down and smashed my knee and shoulder on a rock. Ouch!

Got home and made a bagel sandwich with eggs given to me by a student from his backyard chickens. Delicious.

It's field maintainance day for the Alta High baseball team so that's where Andy is. Fortunately there is no high school baseball lockout.

PM: 3 easy miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: 6 miles on the elipticle, half mile swim, 1 mile walk.

First swim since last summer and it didn't feel natural.

Had to go to the Sandy gym where the TV's are usually tuned to Fox News so I was treated to an interview with Ted Cruz as I dressed.

PM: 6 miles around the FoothillLoop. 50/50 walking and jogging.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sun, Feb 20, 2022 at 11:36:57 from 47.206.202.65

Getting dressed in front of Ted Cruz? That's um, maybe not the best start to your week.

From Bob on Sun, Feb 20, 2022 at 11:42:54 from 69.243.131.245

Good grief Iíd rather watch The Golden Girls.

From Rob Murphy on Sun, Feb 20, 2022 at 15:33:40 from 67.177.30.39

If we must have TV's in a gym locker room why can't they be turned to ESPN or something that doesn't raise the blood pressure of half your customers?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Late AM: Grandeur Peak again. It was icy, cold, and pretty treacherous and I'm glad to be home and warm now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: 2 easy miles then a hard weight room workout at school.

The most recent schedule is Andy has baseball practice indoors from 6-8 every night at school. So we go home from school at 3 pm, hang out for a couple hours, and then drive back. So I've been doing my workout at that time many nights. Baseball officially starts next Monday so practice will shift to right after school unless the field is covered with snow. Spring sports in Utah! You see why there's ONE player in Major League Baseball from Utah.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 elipticle miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 EASY miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 2 mile walk.

PM: 5 mile run around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 15k (9.32 Miles) 01:03:50, Place overall: 36, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.330.000.0014.33

SLTC Winter 15k this morning. Jogged the first half. Pushed hard on the way back. Maybe some more thoughts later.

PM: 3 easy miles with walking breaks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Feb 26, 2022 at 14:34:20 from 99.1.32.252

Nice effort Rob. The Gasparilla 15k was in Tampa this morning. I miss those old races.

From Rob Murphy on Sat, Feb 26, 2022 at 14:46:34 from 67.177.30.39

Thanks Bret...I should clarify, wasn't exactly a "jog" on the way out. More like my fastest comfortable pace.

From Wesley Hunt on Sat, Feb 26, 2022 at 23:49:36 from 174.202.196.55

Nice work!

From Mark on Mon, Feb 28, 2022 at 17:40:44 from 108.191.16.124

That's some pretty impressive jogging!

From Jason D on Mon, Feb 28, 2022 at 21:58:26 from 73.161.42.48

Well done, Rob. I always enjoy reading reports for this series. I don't see too many race series like this, but we had a similar one in Indiana and it was really important to my running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: Easy 4 miles. Lots of push-ups and sit-ups.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: 2 easy miles. Spring parent-teacher conferences in the evening this week so there will be limited time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 100 push-ups, 100 sit-ups

PM: 6 elipticle miles, weights

Three day weekend starts now!

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

AM: After my morning bowl of Grape Nuts with blueberries I went to the gym and rode 20 miles on the spin cycle in just a little over an hour. It was hard. There was a large pool of sweat under the bike and people were staring at me. Then I swam som laps and hot tubbed. Felt good after. I think the healing power of water is a thing.

PM: 6 miles in The Gully - running only the downhills because they don't gurt my achilles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Swam one mile.

PM: Walked 4 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: 1 mile warm-up on the eliptickle, 10 miles on the bike in 29:53, 5.25 more on the eliptical.

100 push-ups/100 sit-ups.

Good workout. I miss running though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: Easy 4 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM: 20 miles on the bike in 57:25. Half mile swim.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: 2 miles on the treadmill and weights/strength training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles on the elipticle.

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: 6.25 miles around Sugar House.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: 21 miles on the bike. Kept things between 16 and 17 mph for the most part.

1 mile swim with 4x50 meter freestyle sprints. Was breathing hard.

Got a Double Double at In-N-Out on the way home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles walking and jogging. Weights/strength training.

No improvement in achilles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 8.25 miles on the eliptickle. Lots of walking.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 mile walk-jog.

Weights/strength training - 3 circuits of...

30 push-ups

30 sit-ups or something else ab related

8 dead lifts with 140 lbs.

8 pull-ups

12 squat-lunge thingys with a 40 lb. dumbell

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

PM: 8.5 miles on the elipticicle plus 10 minutes of hard rowing.

Despite not running much I'm down to 155 lbs. due to cross-training and eliminating wine/beer on weekdays for the last month. The saved money is going into my gas tank :-)

Andy is having a great baseball season for Alta. On-base % of close to .700 and 3-3 in his last game while playing solidly behind the plate. Great base running with 4 stolen bases in 4 games. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sat, Mar 19, 2022 at 19:03:54 from 174.202.192.157

Second MLB player from Utah? Go Andy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail - mostly running. Achilles held up tolerably well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 20 miles in 59 minutes on the bike and a hard 1 mile swim.

Becomming my go-to Sunday workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: 2 miles easy. Weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM; 8.25 miles on the elipticle. Pretty hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles at Liberty park plus many jumping jacks at the end. Achilles gets a B- to C+ today.

First beautiful spring day so the park was crowded. The best thing about living in a place with a winter climate is the complete joy you experience with the arrival of warm weather. My Florida/Southern California self of my youth didn't get that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles, weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 3 miles around the neighborhood. Today is a remote learning day (Ha!) so my work hours are flexible.

PM: 7 miles in The Gully.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Walk/jogged to the gym and then did 7 miles on the eliptical. Little bit of strength training and core, walked home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM: 7.5 miles around Liberty Park. Lots of jumping jacks

PM: 3 easy miles.

I've been thinking it's been a really long time since I've done anything out of my comfort zone so I signed up for the JFK 50 in Maryland in November. I'm going to do it too!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Mon, Mar 28, 2022 at 14:47:59 from 165.29.145.150

Nice!

From Mark on Mon, Mar 28, 2022 at 16:56:26 from 108.191.16.124

Two of my friends here just signed up! Might be contagious

From Jon on Tue, Mar 29, 2022 at 21:12:25 from 75.136.121.106

Awesome- that's a classic

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: 2 miles easy.

PM: 1 mile easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM: 5 laps around Liberty Park plus a couple striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM: Easy 3 miles, weights. Sore today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 20 miles on the bike plus 2 miles around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 miles around Sugar House.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

AM: 4.75 miles around West Valley City, UT.

PM: 6 miles ellipticaling and weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail. Taking a late flight to Florida tonight to visit my mom for a few days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Apr 04, 2022 at 06:57:34 from 141.221.191.225

Travel safely and have a good time with your mom.

From Bret on Tue, Apr 05, 2022 at 06:23:06 from 99.1.32.252

Enjoy the trip and have some good runs in your old stomping grounds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 8.5 miles around Dunedin

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 8.5 miles around Dunedin. Shoes are soppin wet. Gross.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Apr 06, 2022 at 12:01:20 from 104.129.207.10

Anything over an hour generally resulted in 'squishy' shoes in that humidity. I do not miss that at all. Curious for you to share some details about your routes - perhaps to experience vicariously some nostalgia.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 miles. Down New York Ave, around the San Jose Elementary neighborhood to the Hammock Park, around the park a few times, and back to mom's house. Beat the thunderstorms and cold front coming through later which will see the mercury plunge into the 70s.

Pictures from this lovely run can be found on my twitter @murphy_rob

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Noon: 11 miles around Dunedin. Very pleasant today but it will be nice to get back to a place where I'm not subjected to fifty or so "F#!*K Brandon flags along the course of every run.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sat, Apr 09, 2022 at 10:32:27 from 69.243.131.245

Amen brother

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: Early morning flight from Tampa to Salt Lake. Took a nap and then went to the gym. 8.25 miles elipticycle.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles on the Pipeline Trail. Took a fall and am pretty scraped up. Nothing broken though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Wed, Apr 13, 2022 at 22:01:32 from 75.169.21.190

nice, ten miles. glad to see that fall didnít do any permanent damage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles on the Pipeline Trail. It was crazy slippery/muddy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 easy miles ar Liberty Park

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 5 miles at Liberty Park. Push-ups, sit-ups, jumping jacks.

Going to see the Bees this afternoon. That is, the Salt Lake Bees, our local baseball team.

Bees crushed the Las Vegas Aviators 12-3. Did a 4 mile walk/jog in the evening.

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

PM: 6.25 miles in The Gully after school and before the wrestling team awards dinner. Andy got a varsity letter.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Apr 19, 2022 at 11:50:03 from 141.221.191.225

Cool for Andy! Glad he has done well and enjoyed wrestling.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in Millcreek Canyon. Down the pipeline trail to the new Rattlesnake Gulch trail and then back up the canyon on the road. Slightly sore today.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 8.25 eliptical miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM: 5.5 miles of running on the treadmill and 3 miles on the eliptical. Sweaty!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 8.5 miles on the treadmill. The Salt Lake Marathon was today and I felt very bad for the runners out in the rain/sleet/snow. Many of the slower runners seemed unprepared to be out in that for 5 hours or more.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 9.25 miles on the Pipeline Trail with the legendary Blake Bennion. It's the mud season here in Utah.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles on the treadmill plus weights. Lots of walking in the evening.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: Easy 2 miles around Sandy.

PM: 7.5 in the Dimple Dell Gully. Progress! New Speedgoats too!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 miles...Gully Longer Run

Took no Ibuprofin and achilles felt pretty good.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM; 8.25 miles of ellipticaling. Went out to dinner with Ann after. Not feeling good for some reason - achy and feverish - so going to bed at 8:30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6.5 miles - Flying Dog Trail in Park City

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: Easy 4 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: Hard 8.25 miles on the eliptical.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 in The Gully. It was a struggle much of the way and I'm becoming more aware that my running now is mostly about managing the decline. Not that I don't find a certain amount of chalenge in that and I'm definitely not depressed about it but In my mind is still the knowledge of what it feels like to be a young punk of 45.

Good to be out on the trails on a nice spring day. Off to watch Andy and the Alta Hawks play baseball now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, May 06, 2022 at 07:49:43 from 141.221.191.222

Feeling you, brother!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles on the eliptical. Push-ups/sit-ups, weights and stuff.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

PM: 9.4 miles on the Pipeline Trail

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 9.5 miles on the Pipeline Trail.

Good reminder that I generally need 24 hours between runs. Running in the evening and then the next morning is hard and I've spend the day being sore and tired.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6.5 miles in Park City on the Flying Dog Trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM; 4 easy miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM: 7.5 miles in The Gully with Jake. It was great having company, seemed easier than normal not fucusing on my aches and pains. Talked about Jake's impending fatherhood and me running a 50 mile race.

Went to the Alta weight room after and did some core and strength training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Wed, May 11, 2022 at 17:47:43 from 73.161.42.48

I knew about the first news but I missed the second. 50 miler, eh?

From Jon on Thu, May 12, 2022 at 00:00:19 from 75.136.121.106

Exciting for Jake and Andrea. And for you. What race?

From Rob Murphy on Thu, May 12, 2022 at 06:43:40 from 67.177.30.39

I signed up for the JFK 50 in Maryland in November.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 un the gully. Solo this time. Time was 1:06:34 for a 9:11 pace. I feel like I need to speed this up. Felt pretty good though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, May 11, 2022 at 23:59:34 from 75.136.121.106

Rob- what's the shortest distance available to run at least some of Pipeline? Where do you start/finish, and what section do you run? I'm looking for the most downhill/fun section.

From Rob Murphy on Thu, May 12, 2022 at 06:45:28 from 67.177.30.39

Wait...are you in town?

From Jon on Thu, May 12, 2022 at 08:49:35 from 104.129.204.86

I'll be in SLC for a bit at end of June for a family reunion.

From Rob Murphy on Thu, May 12, 2022 at 12:06:45 from 163.248.33.245

The Burch Hollow Trailhead is the best place to start. The trail is gently rolling, not really hilly at all. Pretty rocky in some places.

From Jon on Thu, May 12, 2022 at 20:06:27 from 75.136.121.106

Are there other trails you'd more highly recommend that are accessible, fun, and fairly easy?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 2 mile jog, 6.25 miles of ellipticaling, weights etc.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 2 easy miles.

PM: 7.25 miles around Sugar House Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: 10.25 miles on the Round Valley Trails in Park City. There was one runner out there today and about 2,000 mountain bikers.

Still a good run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: Walked to the gym. Rode 10 miles on the bike in 31 minutes and then 5.25 miles on the eliptical. Weights. Walked home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles around the neighborhood.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 4 miles in Little Cottonwood Canyon on the Temple Quarry Trail with Andy.

Later PM: 4.25 miles around the neighborhood with 6 1-2 minute harder efforts.

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

Unplanned day off. Obligations and deadlines.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Easy 2 miles around the Lower Loop.

PM: 5 miles with Andy in The Gully. Explored a new trail. Saw a deer and a snake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 8.25 miles on the Pipeline Trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM: 2.5 miles arounf the neighborhood then 12 miles up and down City Creek Canyon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Walk-jogged to the gym and back. 2,500 meters on the rowing maching. Weights etc.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM: 4.5 miles on the Porter Rockwell Trail with Andy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: I ran 5 miles with Andy on the Jordan River Parkway. Had a good conversation with him about the massacre of 19 small children and two teachers by a kid just a little older than him in Texas. He's pretty clued into things.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, May 24, 2022 at 22:08:56 from 75.136.121.106

What a sad thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles on the trails above Jeremy Ranch. It was kinda hard.

Had graduation today at the Huntsman Center and it was more subdued than most graduations. Aside from a teacher work day tomorrow, I'm done for the year.

Summer plans...

Andy and I are driving down to Anaheim Saturday to catch an Angels game at the Big A. Might show him arounf my old stomping grounds.

We signed Andy up for an Outward Bound expedition for much of June. He's doing the 15 day "Southwest Adventure" which is a river rafting/kayaking trip down the Colorado plus lots of backpacking and wilderness adventure. We drop him off in Grand Junction for that around June3/4

I have an AP teachers class in Minneapolis the last week in June. After that I'll be attending Blake Bennion's wedding in Denver on July 3.

Nothing much on the schedule after that. Probably lots of American Legion baseball for Andy and hopefully a couple 2 day trips to the mountains to cool off.

 

 

 

 

 

 

 

 

 

 

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, May 27, 2022 at 02:26:07 from 193.92.13.117

Sounds like some nice plans - particularly for Andy! 😀

From Vis on Fri, May 27, 2022 at 15:24:16 from 207.50.154.190

Sounds like just enough to keep you happy but not every busy. Have a good one, Rob.

From Jason D on Mon, Jun 06, 2022 at 19:48:44 from 73.161.42.48

I want to have the summer Andy is going to have!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 eliptical miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

AM: 9.3 miles on the Pipeline Trail. Early enough so that it was still cool, late enough so theat other people had already broken the spider webs.

PM: 3 miles around the neighborhood with Andy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles on the rickety motel treadmill in Barstow, Ca.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM: 4.5 miles on the treadmill and a swim in the cold, but pretty large, motel pool.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 6.25 miles around Liberty Park. Temperature in the 40s!

Late AM: 3 miles around the neighborhood with Andy. He says he wants to run cross country.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Jun 01, 2022 at 21:09:39 from 75.136.121.106

What grade is he going into?

From Rob Murphy on Thu, Jun 02, 2022 at 09:03:53 from 67.177.30.39

11th

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: Walked to the gym, 8.5 miles combined eliptical and rowing, some push-ups and sit-ups, walked home.

3 miles of walking.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: 5.5 miles arounf the neighborhood - 3 with Andy. Went to the gym and did 4.5 on the eliptical and one hard mile on the rower.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

AM: 9.4 miles on the Pipeline Trail.

Noon: 3.9 miles with Andy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM: 5.5  miles on the Bonneville Shoreline Trail with Andy, Jake, Andrea and their pooch Mesa.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles around Liberty Park. Very crowded today with all the stuff going on in Salt Lake.

Good run today - felt better than I have in quite a while.

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: 4 laps around Liberty Park, couple striders, bunch of jumping jacks.

Taking Andy down to Grand Junction today for a 2 week expedition he's going on.

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

Not running. Walked a total of 8 miles though - 4 miles in the morning around Grand Junction and 4 miles in the afternoon along the Colorado River in Fruita with Ann. It's hot down here!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 9 miles around Fruita. May have discovered the world's worst high school track.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sat, Jun 11, 2022 at 17:42:46 from 73.161.42.48

Although not the worst, La Salle University's was pretty bad. It was rutted and pitted (grooved? Anyway, not flat). Oh, and it was only 6 lanes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: Walked 3 miles before breakfast. Went to the gym and did 7.5 miles on the eliptical and lifted weights. Good workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

AM: 8 miles at Liberty Park with a 1 mile cool down.

Splits: 8:59, 8:44, 8:31, 8:15, 8:08, 7:56, 7:46, 7:13

Goal was to run every mile a bit faster than the previous one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Fri, Jun 10, 2022 at 16:31:00 from 174.202.205.21

Well done!

From Rob Murphy on Fri, Jun 10, 2022 at 18:55:31 from 67.177.30.39

Why thank you Wesley. Baby steps...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: 10 miles on the elliptical and 1 mile rowing. Achilles hurts more than usual.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

AM: 6.75 miles at Liberty Park. 6 long striders after.

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

PM: 6.25miles around the Foothill Loop

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 9.5 miles at Liberty Park. It got down into the 40s last night after lots of rain yesterday. Cool and beautiful on the run!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 1.5 miles. Pulled the plug due to achy achilles.

PM: 20 miles on the spin cycle in 60 minutes. This was a pretty hard ride and I was fairly impressed with myself at the end. When I was done, the screen on my bike said that my average "watts" was 153. So I went home and googled that and discovered that it's not very impressive at all and that I'm not a very fit person.

Although I then learned that "watts" is related to your weight in kg's and since the bike never asked me what my weight was, it probably means nothing. Anyway, I averaged 98 rpm's for 60 minutes and rode 20 miles...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Late AM: 7 miles up and down Grandeur Peak. Plus a little extra.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Easy 6 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 9 miles around Liberty Park. Posted a video of the Liberty Park Drummer ON my twitter. @murphy_rob.

Mowed the lawn when I got home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Easy 4 miles early then went to breakfast with Abby. After that I went to the gym and lifted enough so that I know I'll be sore tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles around Green River Utah - mostly around the high school track and dirt roads around the school. Beautiful morning in the desert.

PM: Hiking, tasting wine, swimming. Picking up Andy tomorrow from his 2 week adventure.

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

Rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 3 miles around Liberty Park plus 7 miles on the eliptical.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Easy 4 around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Jun 23, 2022 at 11:50:28 from 104.129.204.86

Rob, I know you recently said you're debating when to get your next booster. You really may want to study the latest data on the vaccines and decide if maybe you want to skip this one entirely.

For example, one of the leading medical journals (BMJ) just stated that the vaccines send far more people to the hospital with adverse effects than they reduce from covid hospitalizations (https://papers.ssrn.com/sol3/papers.cfm?abstract_id=4125239) (see info here: https://dailysceptic.org/2022/06/22/covid-vaccines-more-likely-to-put-you-in-hospital-than-keep-you-out-bmj-editors-analysis-of-pfizer-and-moderna-trial-data-finds/)

Plus any boosters are made from the original Covid strain, long since disappeared, and even CNN admits the current Omicron variants completely escape antibodies created by the shots. https://www.cnn.com/2022/06/22/health/ba4-ba5-escape-antibodies-covid-vaccine/index.html

The New England Journal of Medicine says that the two doses of vaccines over NO protection against Omicron and may even increase the risk of infection with a few months https://www.nejm.org/doi/full/10.1056/NEJMoa2203965

Plus as we have now seen, vaccine efficacy quickly drops, and booster efficacy drops twice as fast as the original shot. Even data from Walgreens shows that, once you're a few months past your booster, the MORE shots you have, the MORE likely you are to get infected (https://www.walgreens.com/businesssolutions/covid-19-index.jsp See page 3)

I have nothing to gain from saying this, and you can feel free to ignore/delete this if you want. But I personally know too many people seriously injured by the vaccines to not say anything, to at least ask you to consider the risks vs benefit. Like I said, I'm fine if you delete this and tell me to never mention it again in the future, but wanted to share.

If you want more examples/details/studies/articles, I can send them to you.

Hope your summer is going well. I'll be out there in Utah next week so hope you are saving the good weather for me.

From Jon on Thu, Jun 23, 2022 at 14:05:01 from 104.129.204.86

One more, just for kicks. New study from Harvard shows booster shot neutralizing antibodies disappear after only 2 weeks against the current Omicron coronavirus strains...

https://www.nejm.org/doi/full/10.1056/NEJMc2206576

From Rob Murphy on Thu, Jun 23, 2022 at 16:57:25 from 67.177.30.39

Thanks Jon. I get bombarded with this info from my father in law on a semi-daily basis so I'm well up on all of it.

From Jon on Thu, Jun 23, 2022 at 20:51:51 from 75.136.121.106

Then I'll leave it be. I hope you're enjoying the summer break.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Walk/jogged to the gym and back. 9.25 miles on the eliptical, weights, pancakes!

Today SCOTUS overturned Roe vs. Wade.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: 8 miles around Liberty Park.

PM: Easy 3 to get to 50.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 7 miles on the elipickle plus some lifting. Heading to an exotic locale tonight for a teacher conference this week. Home on Friday then heading to Blake's wedding in Denver on Saturday. So out of town the next 9 or 10 days with a short pit stop at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 2 miles around downtown MSP then pulled the plug due to heavy rain and I didn't want to get my phone wet. Resumed with 6 miles on the hotel treadmill, a decent Precor.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 7 miles eliptical/treadmill combo. Weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Easy jog down to the Mississippi River, across the Stone Arch Bridge, up the east side and back. Stopped and did some long striders on the wood planks in front of the mill museum.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles on the eliptical. Longish drive to Laramie now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1153.6511.336.203.111174.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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