Rob Murphy

SLTC Winter 15k

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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: 0.00 Month: 12.50 Year: 1470.39
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.250.009.321.0039.57
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Feb 19, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy run around the park. Some jump roping after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Mon, Feb 20, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.001.008.50

8.5 miles on the groomed XC ski trails at Round Valley. Way better running than I expected. I did 5 x 1 minute hard uphill efforts at the end with a jog back down. Grabbed a solo breakfast at Squatters in Park City. Got home and took the kids skiing. They are skiing now while I'm sitting in the Peruvian reading and listening to banter of people from all over the world on vacation. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Tue, Feb 21, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Lots of my body parts are sore and achy.

This is the best thing I've read on Donald Trump

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Wed, Feb 22, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Decent treadmill run in the afternoon. Would have run more but other responsibilities encroached on my time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Thu, Feb 23, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 100 push-ups, 100 sit-ups

PM: 7 miles at a pedestrian 8 minute pace around the general vicinity of Alta High School.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Feb 24, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Feb 25, 2017
Race: SLTC Winter 15k (9.32 Miles) 00:59:43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.009.320.0011.32

AM: 1 easy mile around the block a couple times. Heading out to the Winter Series 15k now. Should be fun. I will race with no watch, go out at a sensible pace, and see how many people I can catch on the way back. Will try to break 1 hour.

Race - It went ok. 29:55 at the turn-around and I finished in 59:43 with a headwind on the way back. Caught one person - Bill Cobler - at mile 7 so I finished 1-1 vs. Bill in the Winter Series races this year. I ran the race as a hard workout. Noticed that aerobically I felt great but the legs aren't used to fast turnover for that length of time. Probably from all the mountain trail miles I've been logging lately.

Going to eat some cheesy, eggg, potato stuff now that Ann is making and then go to the gym and hot tub some.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.250.009.321.0039.57
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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