Rob Murphy

SOJO Break the Freeze 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
17.750.003.110.0020.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jan 14, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 7.25 miles around the slushy streets of my neighborhood. 8:58 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Mon, Jan 15, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Andy drove me to the gym in Sandy before wrestling practice and then picked me up.

AM: 2400 meter row to warm-up and then lots of lifting. Sauna after,

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Jan 16, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

It is likely that I won't run today. I'm pretty sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Jan 18, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM: 6.5 eliptical miles, 1 mile row.

This week has thrown obstacles in my path. Hope to be more in sync going forward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Jan 20, 2024
Race: SOJO Break the Freeze 5k (3.11 Miles) 00:20:13, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.003.110.004.61

Fun race on a challenging course. I didn't wear my watch because the course was very hilly and it was really windy - something I only discovered while warming up. I saw the start location on the Jordan River Parkway and assumed the race would be a flat out and back. But no, the course quickly exited the parkway and wound through a neighborhood along the river. So I decided I would just focus on the competition and not my time. So I was relly happy with my time and now wish I had worn my watch.

This race had a very appealing 10 am start time which I find to be the heart of civilized, especially in the winter.

Happy Saturday everyone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.750.003.110.0020.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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