Rob Murphy

SLTC Winter Series 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:	36.00	Month:	91.25	Year:	1700.95

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
24.25	0.00	3.11	0.00	27.36

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

Sun, Jan 21, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

AM: Walked to the gym, 5 eliptical miles and weights, walked home.

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

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Mon, Jan 22, 2024

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

AM: Walked 3 miles

PM: Walked 6 miles

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 23, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

PM: 9 treadmill miles - 1.25 mile warm-up, 7.5 miles in 60 minutes, short walk/jog cool down.

7.5 miles in 60 minutes is hardish for me now.

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

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Wed, Jan 24, 2024

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

6 mile walk.

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 25, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	0.00	0.00	9.25

PM: 8.25 mile eliptical, 1 mile row. The row being hard.

Heading over to Highland High to watch Andy wrestle. Only a couple more high school wrestling matches for him.

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

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Sat, Jan 27, 2024

Race: SLTC Winter Series 5k (3.11 Miles) 00:20:48, Place overall: 42, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	3.11	0.00	4.11

Not a good race today and doubly disappointing because I had high expectations. I was hoping to run about one minute faster.

Splits were 6:17, 6:46, 6:59 and 46 seconds for the point one. Oh well, I guess they can't all be winners.

Couple things though...consciously or subconsciously, I've made 5ks the focus of my racing. If I'm going to continue with that I should probably throw some striders and faster running into my training every now and then. Also more running across earthly terrain and less treadmill running.

PM: Walked 6 miles.

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
24.25	0.00	3.11	0.00	27.36

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

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