Rob Murphy

Week starting Sep 18, 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: 26.00 Month: 81.25 Year: 1690.95
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.500.000.000.0061.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Sep 18, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Hard 15 mile run on the round valley trails. Finished in 1:59:41. Splits...

8:21, 8:09, 7:56, 8:18, 8:26, 7:45, 8:34, 7:29, 8:45, 7:43, 8:18, 8:10, 7:15, 7:40, 6:52.

I was trying to push the uphills hard and use the downhills to recover. I just carried one bottle of water and felt pretty depleted at the end. A good back-to-back with the hard 13 on the Porter Rockwell yesterday. I'm happy with the effort and how I'm feeling.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Mon, Sep 19, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Sep 20, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 100 push-ups, 100 abs

PM: 10 miles on the Porter Rockwell. 90 degrees, windy, kinda sucky. 7:38 average.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Wed, Sep 21, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles. Mostly running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Sep 22, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Met up with Jake this evening for his famed Wheeler Farm Loops. 6 of them, so 9 miles at 7:35 pace. Great run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Fri, Sep 23, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

6.5 on the treadmill plus a mile at the meet.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Sep 24, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM: I ran the PC invitational course twice with Abby and Jeff and Justin Shadley. Striders after.

PM: 9.5 Pipeline miles by my lonesome. I did some bird watching as well.

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
61.500.000.000.0061.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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