Rob Murphy

Week starting Sep 04, 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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.500.005.500.7556.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Sep 04, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles on the Flying Dog I ran. Early enough for some mountain bike free solitude. High in the aspen groves the trees are entering their fall splendor.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Mon, Sep 05, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

14.5 miles up and down City Crek Canyon, a run that any unbiased observer would term "the best urban run in America". I ran with my phone for the first time ever and took a bunch of pictures.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Tue, Sep 06, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.755.25

I thought I would take the day off but didn't. 5.25 miles in The Gully plus 8 hills from the tunnel to the top.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Sep 07, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.005.500.007.75

Weird..

Wasn't sure what I was going to do today. I lifted pretty hard at school when my team was in the weight room. I don't reccomend lifting before a workout but that's how it worked out today. When I got home I went to Liberty Park planning to do a few easy miles and some striders. Then I ran into Taha and a guy named Craig and it turns out they are doing this 3 X 20 minute tempo workout with 5 minute jog recovery. So I joined them early in their 2nd one and ended up running 1 x 15 minutes at 6:20 pace and 1 x 20 minutes at 6:28 pace.

Appreciated the greasy cheeseburger and onion rings from The Habit that Ann had waiting for me when I got home. Need to rest tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Thu, Sep 08, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. I'll do a hike with Andy tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Sep 09, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Wound my way from home, around SHP, down to LP and around once, and finished at Andy's baseball game.

6 good striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Sat, Sep 10, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 7 miles on the trails at Soldier Hollow.

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
50.500.005.500.7556.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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