Rob Murphy

Week starting Nov 06, 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
47.000.000.003.0050.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Nov 06, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Great run up at the Round Vally trails in Park City, UT. 12.25 rolling miles at 7:40 pace. Also got in a pretty good strength/plyo workout at the outdoor gym which is something I love and wish we had here in Salt Lake.

As is my wont, my mind wandered to the greatest Minnesotans of all time while out on the trails. My top 6...

F. Scott Fitzgerald, Paul Westerberg, Bob Dylan, Charles M. Schulz, Prince, Hubert Humphrey.

I'm sure this list will provoke a lot of anger and generate wild controversy. If you don't like it, feel free to make your own list of great Minnesotans.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Mon, Nov 07, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the stair master. Had a nice conversation with Jared Campbell who will be speaking at the Alta cross country banquet on Wednesday. We're pretty excited about that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Tue, Nov 08, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

4 mile warm-up

8 x 400 between 82 and 86. 200 meter walk/jog recovery.

Cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Nov 09, 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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Thu, Nov 10, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.001.007.25

6.25 miles and then one mile of hill sprints in the gully - up and downhill. Hot tub and a swim after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Nov 11, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Home, 3 laps around Sugar House, back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Nov 12, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

10.25 miles on the Round Valley trails in Park City. 7:35 pace.

PM: Easy jog, lots of rope jumping, weights.

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
47.000.000.003.0050.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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