Rob Murphy

Week starting Nov 20, 2011

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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:	124.75	Year:	1734.45

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
52.50	0.00	0.00	0.00	52.50

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

Sun, Nov 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Two miles in a circuitous route to the gym.

Heavy lifting.

Two miles in a circuitous route back from the gym.

For all my students/runners who are reading this, "circuitous" is a good ACT word. It means "in a round-about or indirect way". You can thank me when you get into Salt Lake Community College.

Only two days of work coming up this week and then five days off for Thanksgiving. One of the things I'm most thankful for is my five days off for Thanksgiving.

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

Comments(2)

Mon, Nov 21, 2011

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

Pretty hard cross training today.

250 floors on the stairmaster in 40 minutes. I never thought I could sweat that much.

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, Nov 22, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

8 mile trail run in the gully at lunch. One of the most beautiful days in a while and all the trails were snow free.

Weird thing happened. A coyote hopped onto the trail about thirty or forty yards in front of me and started running. He stayed about the same distance in front and would look back at me from time to time. almost like he wanted to play. Went on like this for about two minutes before he ducked back into the brush.

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

Comments(1)

Wed, Nov 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

am: Easy five miles around Sugarhouse Park.

pm: Eight more easy miles around Sugarhouse. Got to earn that turkey.

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

Comments(3)

Thu, Nov 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

am: 2 miles on the elliptical and a hard weight/strength workout.

Andy and I went to the park after and threw the ball for Summit for about a half hour. I figure he did about 20 x 200 in about 15 seconds. Panted about a gallon of dog drool in the back of my car on the way home.

Will run later...

pm: Nice seven miler in the late afternoon. A little sluggish though - too much blood going towards digestion.

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, Nov 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

10.5 miles on the treadmill starting at 8.4 mph up to 9.4 at the end. It was nice enough to run outside but Ann worked last night and is sleeping today so I had to take advantage of the child care at the gym.

Got cupcakes and coffee afterwards with the kids and then went to the Red Balloon Toy Store.

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

Comments(2)

Sat, Nov 26, 2011

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

Nice early morning run around the Foothill/Millcreek loop. Cold, low 20s, but no wind and clear. First morning run in a while in which I got out early enough to watch the sun come up.

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
52.50	0.00	0.00	0.00	52.50

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

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