Rob Murphy

Week starting Apr 19, 2015

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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
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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
44.500.000.000.0044.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Apr 19, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles around Sugar House. Achy.

PM: Walked up to the gym and lifted for a half hour. Then I walked over to Barnes and Noble and read Chris McDougall. Pretty good - fuses running, fitness, and WW-II - all things I like. Then I met Ann at Fiddlers Elbow for dinner.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Mon, Apr 20, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero again. My third in the last 7 days. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Apr 21, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 2 mile walk.

PM: 8.25 miles at Liberty Park after track practice (my team ran great!). Ran the last mile in 5:44. No kidding.

Then went to Andy's baseball game. He works so hard at it. Smashburger with the whole family after. A fun night.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Wed, Apr 22, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles and some weights/core/strength training in the Alta weight room.

Track meet now...

So, yeah, a tiring day. I'm getting a little bit older I've concluded. I used to knock out days like this with no problem. 

Instead of grading papers or planning lessons during my 4th period prep, I ran a couple miles on the track and then went to the weight room. I lifted hard - maybe over did it. Then I went out to the meet we were hosting against Copper Hills. I did a little warm-up and stepped into the 3200. As usual, I ran the first 3 laps or so with my girls and then gradually increased the pace each lap. I finished in 12:12. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Apr 23, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 2 mile walk around the Alta neighborhood. I'm sore today but not as much as I have been after lifting lately.

PM: 4

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Apr 24, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Decent day...

10 miles on the treadmill. Finished up at 6:30 pace the last couple miles.

It was supposed to be a busy night but Andy's baseball game got rained out so we had some time to kill. Ann is with Abby way out in Kearns at a swim meet all night (not rained out as its indoors) so Andy and I went to Barnes and Noble and got a new Star Wars Lego set as a reward for him getting a 100 on his spelling test and not being a delinquent in school this week. Then we went to Sugar House Park on the way home and sprinted up the big hill five times. He won 4 out of 5.

Now we're watching Sponge Bob  and putting together "Clone Troopers vs. Droidekas".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Sat, Apr 25, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles in 62 minutes around Kaysville, UT.

Ate too much for lunch.

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
44.500.000.000.0044.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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