Rob Murphy

Week starting Aug 16, 2020

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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.800.000.005.6052.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Aug 16, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 7 miles at Liberty Park. 6 striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Mon, Aug 17, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 4 miles around Sugar House.

PM: 2 miles in the scorching heat.

Abby heading back to Montana this morning. Fingers crossed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Aug 18, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.003.107.35

AM Workout:

Warmup - 1.25 mile jog. Stretching. 1 mile of striders so 8 striders.

Workout - 6 X 800 with 200 walk/jog interval followed by a hard 200 after a 1 minute rest after the last 800.

2:58, 2:57, 2:56, 2:55, 2:54, 2:48 then 33.6 for the 200.

Cool down - 1.25 mile jog.

Happy with that.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Wed, Aug 19, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 Pipeline miles before heading in to work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Aug 20, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles in the gully. Ran into Jake and did a couple miles with him.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Aug 21, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: 2 mile walk

PM: 7.5 miles at Jeremy Ranch. Hot and smoky.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Aug 22, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.002.507.25

AM: Workout

1. 2.5 mile warmup including 4 striders

2. 10 X 400 on the track. Averaged 82.8 seconds with the fastest being number 10 in 76 seconds

3. 1.25 mile cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.800.000.005.6052.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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