Rob Murphy

Sandy Classic 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:	0.00	Month:	91.25	Year:	1700.95

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
40.75	0.00	3.11	2.00	45.86

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

Sun, Jun 28, 2015

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

Taking the day off.

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, Jun 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.00	11.25

AM: Ran 7.25 miles in the gully at 7 am and then did 4 more miles on the treadmill while my kids were running.

If I lived in Missouri, I'd vote for Eric Greitens. Plus he's run a 2:58 marathon.

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

Comments(2)

Tue, Jun 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	2.00	10.00

At the Steiner Sports Complex...

10 miles on the treadmill with 8 x 400 in the middle. Sort of a 400 on, 400 off kind of thing. Started off at 6 minute pace (10 mph) and worked down to 5:27 pace (11 mph) at the end.

Finished with a light strength/core workout and a swim.

Then I sat and read for an hour while Andy finished his day at camp.

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

Comments(1)

Wed, Jul 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.25	0.00	0.00	0.00	4.25

AM: Easy 4.25 around the neighborhood. Maybe some cross training later.

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, Jul 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 miles on the PR in 1:16 something-or-other. Ran with Blake, Cubby, Zach, Read, and a few of my fast young Freshmen and Sophomores. Had the new kids stop at 6 miles.

21st wedding anniversary today. Ann and I are escaping the heat for dinner at The Silver Fork Lodge up in Big Cottonwood Canyon tonight.

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

Comments(3)

Fri, Jul 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.25	0.00	0.00	0.00	4.25

Easy morning run around Liberty Park.

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, Jul 04, 2015

Race: Sandy Classic 5k (3.11 Miles) 00:18:24, Place overall: 6, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	3.11	0.00	6.11

Pretty good race today. Splits were 5:58, 5:48, 6:01 and whatever for the .1

5ks - used to run them practically every summer weekend. Now, not so much. It's a hard race if you run it right. Of course that's true of every race, but 5ks seem different to me.

I'll run Draper Days in a couple weeks and see if I can dip under 18. It's a much faster course than the Sandy Classic.

I ran 4 seconds faster than two years ago when I was a youngster of 48. So this is my Sandy Classic PR.

Late AM: 1 mile walk in the Highland Park 4th of July Parade. Run through the fire hose after.

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

Comments(9)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
40.75	0.00	3.11	2.00	45.86

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

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