Rob Murphy

Week starting Dec 07, 2014

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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: 12.50 Year: 1470.39
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.000.000.000.0044.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Dec 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: I did four miles with Andy, walking some, running some. He's doing great.

PM: Well, I wanted to run at least 10 this afternoon, but I'm really sore from yesterdays weights. Especially my left hamstring. Must have done something wrong on the dead lifts or leg presses. 

Three easy laps around Liberty Park - 4.25 miles.

Warm and sunny again. We had the winter Olympics here once didn't we? No snow in sight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Mon, Dec 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Two mile walk down here in Sandy after my 5th period class. The sunshine was irresistable.

PM: Ten miles around Liberty Park. Last 2.25 with Abby.

I was on the KSL 10pm news talking about the warm weather.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Tue, Dec 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four miles at the gym plus weights/strength training/core.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Dec 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Around the neighborhood and SHP. One mile with Andy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Dec 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Nice run this afternoon.

Started out with an easy 1.25  miles on the treadmill then did about 10 minutes of stretching. Then I did 9 miles in 60 minutes keeping the pace around 6:30 most of the way.

Not quite a "workout", but getting there. Felt good. Hot tub after. I did this at the Sandy gym, not Sugar House, so all the jets worked in the hot tub.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Fri, Dec 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

Hard workout tonight. Little running, lots of lifting. I'm weak and rubbery everywhere.

Ann made some awesome chili for dinner before she went off for 12 hours of tending to the sick and wounded.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Dec 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five easy miles. Sore plus a swim meet day and I just didn't have the enthusiasm for more.

I think I'll feel good for a longish run tomorrow.

Nice night. Abby went to a "Secret Santa" party and the rest of us drove over the Christmas Street to look at the lights. Then we had pizza and watched Rufolph. Weather changed for the Christmastime better in my opinon. Colder and on the verge of snow even. We're heading to Florida for 10 days next Sunday and I'd like it to be a little warmer than Utah.

 

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
44.000.000.000.0044.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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