Rob Murphy

Week starting Mar 30, 2014

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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: 12.50 Month: 92.75 Year: 502.72
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.250.003.001.0072.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Mar 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM: Eight miles around Sugar House with Jeff Shadley. Good run. having compny kept me from dwelling on the 20 mph wind.

PM: 5.50 miles around the neighborhood in the snow. It's been a while since I wore tights and a jacket.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Mon, Mar 31, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

5.25 miles on the stair master

5.25 miles on the treadmill

The Sandy 24 Hour Fitness may have set a record today with ten broken treadmills so I had to wait for one to open up.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Tue, Apr 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.001.0010.00

AM: No morning run. Instead, major leak in our basement. Now I'm $5,000 poorer.

PM: I wanted to meet Kramer at the Olympic Oval for a workout (trying to avoid the rain/snow/sleet/wind) and I planned to get in a few miles there but when we arrived we were told that the track was closed for some reason. It pays to call and check. So we went next door to the county rec center and did a treadmill workout. Kramer did ten miles with the middle five in about 28:30. You basically can't ever go wrong with a five mile tempo.

I did 4 X 1 mile in 5:56, 5:56, 5:52, 5:42.

I just noticed Curly, the new mileage board king. Why would a person be on two internet running log sites when all you do on one site is link to the other?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Wed, Apr 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy five.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Apr 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

15.25 miles in 1:59 around Sugar House. Started at 3:45 am. Not ideal given that sleep is important, but the only option today.

Felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Fri, Apr 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles around Orem before the track meet.

Blake Bennion's 10:11 was the highlight of the meet for my boys.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Apr 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran a quarter mile on the treadmill waiting for my runners to show up, then did 10.75 miles in the gully with Aaron, Blake, Davis, and Ashton.

Included some striders in the parking lot.

I feel good and mostly ache-free after a 72 mile week. Long run tomorrow. Maybe up at Jeremy Ranch.

PM: 3 mile walk. I'm really impressed with Scott Keate's 1:08 today at the ripe old age of 40. Inspired too.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.250.003.001.0072.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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