Rob Murphy

Week starting Mar 13, 2022

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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
46.05	0.00	0.00	0.00	46.05

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

Sun, Mar 13, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

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

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Mon, Mar 14, 2022

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

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

No improvement in achilles.

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, Mar 16, 2022

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

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

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, Mar 17, 2022

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

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

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Fri, Mar 18, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	0.00	9.50

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

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Sat, Mar 19, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.30	0.00	0.00	0.00	9.30

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

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
46.05	0.00	0.00	0.00	46.05

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

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