Rob Murphy

Week starting Jul 31, 2016

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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
38.00	0.00	2.00	0.00	40.00

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

Sun, Jul 31, 2016

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

AM: 2 mile walk with Ann - probably all I'll manage with my post-marathon soreness.

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, Aug 01, 2016

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

Another rest day.

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

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Tue, Aug 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	0.00	0.00	0.00	6.25

AM: 3.25 easy miles around our spiffy new track at Alta High School with 3 first rate alumni - Kramer, Blake, and Jacob Allred.

PM: Went with the family to Timpanogos Cave National Monument. I've lived here since 2002 and this was my first time. Ran up and down the mountain once and hiked up and down once. Total of 6 miles walking and running. The cave was cool too.

Steak burrito at Barbacoa on the way back. Tasty!

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, Aug 03, 2016

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

10 easy miles on the Pipeline Trail that didn't seem that easy. Mid-day extreme heat.

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, Aug 04, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Excellent Alta run this morning. 12.25 miles at 8:30 pace. We finally got rid of the extreme heat - only 80 degrees at noon - but replaced it with forest fire smoke. So it sucked to come back to the sludge air of the Salt Lake Valley. I was tempted to check into the Alta Lodge.

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, Aug 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.25	0.00	2.00	0.00	6.25

6.25 treadmill miles with 8 x 1/4 mile at 5k pace which I judge to be high 5:40s these days.

Plyo box jumps - 3 x 12 and a bunch of other strength and core stuff.

Swim and hot tub.

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, Aug 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.25	0.00	0.00	0.00	5.25

5.25 miles easy. My legs felt flat as a pancake.

Looking for some Saturday morning excitement? Come over to the Murphy family yard sale. We have several pairs of gently used running shoes.

The talent pathway should not be a comfortable place to be.

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
38.00	0.00	2.00	0.00	40.00

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

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