Rob Murphy

Week starting Jan 03, 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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	36.00	Month:	91.25	Year:	1700.95

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
47.50	0.00	2.00	3.25	52.75

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Sun, Jan 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.25	0.00	0.00	0.00	8.25

Neighborhood run. Very mediocre in every respect.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(5)

Mon, Jan 04, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	0.00	0.00	1.00

Lots of strength training, core, and drills.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

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Tue, Jan 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

I believe I may have injured my lower back on the damn foam roller. Out of action without ibuprofin.

Managed 7 miles with my team after school. Running with a group helps.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(7)

Wed, Jan 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.25	0.00	0.00	1.00	6.25

6.25 miles with the team after school. Included 8 X .13 hill sprints.

100 push-ups, 100 assorted ab exercises, core.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

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Thu, Jan 07, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	2.00	2.25	10.25

Another treadmill fartlek at the Sandy 24 Hour Fitness. I got pretty jazzed when Husker Du's "Ice Cold Ice" came on the muzak. Incidentally, there should be those two little dot thingies above the U's but I don't know how to du that. Ice Cold Ice may be the most ripping rock song ever. Muzak has come a long way.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(3)

Fri, Jan 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

1. Four easy.

2. 30 minutes on the spin cycle.

3. Massive weight lifting.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(1)

Sat, Jan 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	0.00	0.00	16.00

1. 3/4 mile jog and some stretching/drills

2. 15 mile run from my house up Emmigration Canyon to the Mountain Del golf course. The first 11.5 miles of this run is uphill beginning at my house (elev. 4,500 ft.) and continuing to the summit of Little Mountain (elev. 7,032 ft.) and then dropping down to the golf course (elev. 6,000 ft) over the last 3.5 miles. Ann and Andy picked me up at the top.

I was able to average 7:57/mile without pushing too hard. Happy about that.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(5)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
47.50	0.00	2.00	3.25	52.75

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

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