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Running Log

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Training Programs

Welcome to the Dolphinstreet Running Log

This is a free running log for runners of all ages and ability. The log has been designed with ease of use in mind - it is quick and simple to fill out and it gives you instant reports and statistics. It is real convenient to be able to see how much you ran per week, per month and per year without having to do any calculations. This is automatically calculated for you as you fill out the running log. It even tracks how long you've run in your shoes and what your average running speed is for each workout.

Robert's Running Statistics now available!

I made a page with my running statistics for everyone to check out. Have a peek at my training!

The runner behind the log. The person behind this free Running Log is Robert Renman. You can see my last 100 days of training in my running log, which is available right on this page. You can read more about training tips and racing advice at my personal Running Page.

If you are in the Camrose area and are bored, check out the Volunteering opportunities on the Camrose and District Support Services website.

Reasoning. I created this free running log because the Microsoft Excel spreadsheet I was using didn't give me the flexibility I needed. Before then, I used a paper log, but I found it was hard to extract any useful information over time. Next, I created a training log database in Microsoft Access, but again, I found it quite inflexible, and I had a computer crash that ruined over a year of training log data.

What to do? A web-based free running log was the answer! I can fill it out from anywhere in the world, I get instant useful statistics. How many hours or miles did I run the last few weeks? How many long runs have I done in the last 3 months? Answers to questions like these are available any time. What I like the best are the instant statistics - no need to manually calculate how many miles or kilometers you've run this month - it's already in there!

This running log is easy to use. I purposely left out a lot of features, simply because I know if it takes too long to fill out, I will find ways to avoid filling it out, thereby forgetting anything about the workouts I have stored in my running watch. A simple tool for a simple activity!

I also often add new features to the training log as people using it request them. That means if you request a feature, it might be added to the running log!
This running log is available for free because I believe it can be useful for any runner, anywhere in the world. If you think this log is great, you can always donate, to support the development and improving the log. Please tell all your friends about it too!

My wife has her own running page!

She is starting her own website, so please check it out. It is a work in progress, but she needs encouragement!

Go to
» Girl Running - The Blue Paper Clip. Her site is pretty entertaining too.

Features:

  • Completely Free
  • Average pace per km/miles
  • You can set measurements to either kilometers or miles
  • Web-based - universal access
  • No usage limitations, you can use it for thousands of runs
  • Statistics:
    • Weekly distance in hours and km/miles
    • Monthly in hours and km/miles
    • Yearly in hours and km/miles
    • Shoe usage - distance and time
  • Quick and easy to fill out - no hassle
  • Distance/Pace/Time calculator

Need a Liquid Conversion Table?

Essential Fatty Acid Foods - your body can't live without fat!

It's summer - don't get West Nile Virus. Lear more about West Nile Virus Symptoms

Make good coffee - I love coffee!

Testimonials

Dear Robert. Fantastic log this is! You get a clear overview and you easily fill in the information needed.
Sebastian Jensen

Photos

See photo slideshows from ACAC and CCAA races of 2004.

If you would like to donate some money to this project, you can use PayPal. Any contribution, however small, is appreciated. All money donated is used for making this running log a better one. I hope you like my free running log!
/Robert Renman.

Robert's Training Log

Showing my 100 most recent runs.

[start] << 100 Back 1 2 3 4 5 - Next 100 >> [last of 8 pages]
DateShoesTypeTimeDistanceComments
07 May 2008Asics Gel Nimbus 9Easy Run 63.00 min13.50 kmValley bike path run with Ian and Gerhard.
06 May 2008Brooks yellow racersShort Intervals 35.00 min9.00 km 10 x 400m, 2 min recovery. Splits: 74, 73, 74, 73, 73, 72, 71, 72, 70, 71 Karly ran a 400m time trial in 1:20 (39, 41) after running (200+200+100) x 3 at about 17/37 seconds on each. Warmup: 10:30 Cooldown: 12 min
06 May 2008Asics Gel Nimbus 9Easy Run 44.00 min10.00 kmFelt better today. Usual 10k loop.
05 May 2008Asics 1130Easy Run 46.00 min10.00 kmEasy lunch run. Felt pretty weak and tired today.
04 May 2008Asics 1130Easy Run 64.00 min14.00 km2nd run of the day, a few hours after the Puffin race, with Gerhard and David. I felt great.
04 May 2008Brooks TranceRace 45.00 min11.00 km Puffin For A Muffin - 1st place. Had a tough battle with David A, but I managed to keep him behind me this time. Fun race.
03 May 2008Asics 1130Mixed 15.00 min3.00 km3 x (10s + 20s) with Karly. Splits: 10, 21, 10, 20, 10, 21 Warmup: 5 min Cooldown: 5 min
03 May 2008Asics 1130Easy Run 33.00 min7.00 kmPre-Puffin for a muffin running club run.
01 May 2008Asics 1130Easy Run 39.00 min9.00 kmEasy run, left knee still slightly sore.
29 April 2008Asics 1130Easy Run 45.00 min10.00 km3 x 1000m in about 4:00 with Gerhard. Felt okay. Left knee so-so.
28 April 2008Asics 1130Easy Run 25.00 min6.00 kmFelt better today.
26 April 2008Asics 1130Easy Run 27.00 min6.00 kmEasy jog. My hamstrings complained after 15 minutes. My knees are sore too.
21 April 2008Asics Gel Nimbus 9Easy Run 185.00 min43.00 kmBoston Marathon. Ugh. I felt great until 18km. For some reason, the legs started giving up. I struggled all the way from there on. Oh, well, I still enjoyed the experience a lot! Maybe I'll go back in 2009.
19 April 2008Asics Gel Nimbus 9Easy Run 24.00 min4.50 kmEasy jog with Mary in Winthrop.
16 April 2008Asics 1130Easy Run 43.00 min10.00 km3 x 1000m threshold temp with Ian. Splits: 3:49, 3:48, 3:49 Warmup: 12 min Cooldown: 17 min
15 April 2008Asics 1130Easy Run 49.50 min11.00 km Can't remember where I ran this day.
14 April 2008Asics 1130Easy Run 41.50 min10.00 kmFelt really good today.
12 April 2008Asics 1130Threshold Intervals 113.00 min26.00 kmMini Boston run! My wife and her friends arranged a little pre-Boston run around the park. We had kids cheering and screaming. It was fun. Then Ian and Gerhard and myself went to the track, where Ian ran a half-marathon at MP pace, whereas I ran 10 x 1000 m with 400 m jog in between. Splits: 3:43, 3:44, 3:42, 3:44, 3:43, 3:44, 3:43, 3:44, 3:43, 3:42. Warmup: 45 min Cooldown: 12 min
11 April 2008Asics 1130Easy Run 42.00 min10.00 kmFelt strong today. My right foot is a little sore underneath. Must have stepped on something.
10 April 2008Brooks TranceEasy Run 57.00 min12.00 kmEasy run with Ian. Felt good today.
09 April 2008Brooks TranceEasy Run 48.00 min11.00 kmForgot my Asics 1130 in Wainwright. My Brooks Trance shoes seem to give me some issues with my right foot.
08 April 2008Brooks TranceLong Intervals 56.00 min13.00 kmGood workout on the track today. 5 x 1000 m with 200 m jog recovery. Splits: 3:23, 3:23, 3:15, 3:15, 3:13 Warmup: 20 min Cooldown: 13 min
06 April 2008Brooks TranceLong run 105.00 min19.00 kmEasy and slow pace today with Mary and Ian.
05 April 2008Brooks TranceRace 97.00 min21.00 kmSpring Fling 10 km in Wainwright / Denwood. I was the fastest runner, but due to poor signage/volunteer directions - I missed the turn-off and ran 2-3 kilometers too far... My finish time was 46:12 and I still placed 5th. Race results are up - Spring Fling 2008. At least, I got in a good workout today. Warmup: 21 min Cooldown: 30 min
04 April 2008Asics 1130Easy Run 46.00 min10.00 km28 min easy, then 4 x 200m at 36, 38, 38 and 36. With Augustana runners.
03 April 2008Asics 1130Easy Run 44.00 min10.00 kmEasy at lunch. Windy today.
02 April 2008Asics 1130Easy Run 49.50 min11.50 kmLunch run at good pace.
01 April 2008Asics 1130Easy Run 56.50 min12.00 kmEasy run with Gerhard at lunch.
30 March 2008Asics 1130Marathon Pace 164.00 min33.00 kmLong run + 10,000 on the track in 39:50. Ian looked very strong today. Warmup: 1:50 Cooldown: 15 min
29 March 2008Asics 1130Easy Run 42.00 min10.00 kmQuick run before the last Joseph and the amazing technicolor dreamcoat play.
28 March 2008Asics 1130Easy Run 50.00 min11.00 kmEasy run, a bit tired.
27 March 2008Asics 1130Threshold Intervals 62.00 min15.50 km5 x 2150 loop around Mirror Lake. Splits: 7:48, 7:50, 7:44, 7:42, 7:37 (1:40 rest in between). Legs felt a bit slow moving, but I was still quite strong. Warmup: 11:30 Cooldown: 11 min
26 March 2008Asics 1130Easy Run 54.00 min11.50 kmEasy run around town.
25 March 2008Asics 1130Easy Run 50.00 min12.00 km 5 x 1000 meters on the track. Felt good. Splits: 3:28, 3:28, 3:27, 3:26, 3:21 (1:30 rest/200m jog) + 3 x 200m with 200 m jog - 39, 38, 38. Warmup: 12 min Cooldown: 12 min
24 March 2008Asics 1130Easy Run 59.00 min12.50 kmGood run with Gerhard.
23 March 2008Asics 1130Easy Run 51.00 min11.00 kmWith David A. and Gerhard. Felt a bit tired from yesterday's long run.
22 March 2008Asics 1130Long run 168.00 min31.00 kmEasy long run with Mary, Ian and Brendan. Felt quite easy. Slightly sore in left knee towards the end. Cold wind - had trouble keeping fingers warm.
21 March 2008Asics 1130Easy Run 51.50 min11.50 kmCold run; a bit windy and I wore shorts. Felt pretty strong today.
20 March 2008Asics 1130Threshold Intervals 52.00 min13.00 km 4 x Mirror Lake loop (2150 m). Splits: 7:56, 7:49, 7:39, 7:39 with 2 min rest in between. Felts sluggish but it went well anyway. WU: 10 min CD: 11 min
19 March 2008Asics 1130Easy Run 43.00 min10.00 kmUsual 10k loop. Felt quite good today. 42:55.
18 March 2008Asics 1130Easy Run 61.00 min12.50 kmEasy lunch run with Ian and Gerhard. A little sore and tired from Sunday.
16 March 2008Asics 1130Marathon Pace 120.00 min28.00 km Marathon Pace run around Mirror Lake - 10 laps in minus 10 and windy weather. It had just snowed the night before so the conditions weren't the best. 10 laps - 1:28:24 The lap is 2,150 meters so pace was 4:07. WU: 20 min CD: 12 min
15 March 2008Asics 1130Long run 101.00 min19.00 km Easy long run with Mary and Ian. Felt tired after it anyway.
14 March 2008Adidas BostonEasy Run 49.00 min11.00 km Lunch run with Augustana runners.
13 March 2008Adidas BostonThreshold Intervals 49.00 min11.50 km 3 x Mirror Lake short loop (2150 meters): 7:45, 7:46, 7:42 WU: 14:30 CD: 10:45 Ran with Ian, felt a bit sluggish but it went quite well. The snow is disappearing so we cut it short at the bridge, compared to last week when we had to make the turn at the bridge on the paved trail, which made just a bit longer.
12 March 2008Adidas BostonEasy Run 42.00 min10.00 kmFelt really good today. I guess I ran almost at marathon pace today. 42:20 on this loop is good.
11 March 2008Adidas BostonMixed 37.00 min9.00 kmThreshold and MP pace with Ian. First 2 x 4 min with 1 min rest at T pace, then 10 min at MP pace. Left knee didn't hurt much when running today, but there's a tiny bit of swelling so I have to be careful.
09 March 2008Brooks TranceEasy Run 70.00 min14.00 kmOuch, my left knee started hurting really bad at about 50 minutes in. Limped home and iced it. It seems to be the big tendon below the knee cap.
08 March 2008Brooks TranceLong run 145.00 min26.00 km Easy long run with Ian and Mary. My left knee a little sore towards the end. Nice weather.
07 March 2008Brooks TranceEasy Run 53.00 min11.00 kmEasy pace with Augustana runners. Sunny and nice, although not all that warm.
06 March 2008Adidas BostonEasy Run 53.00 min12.50 kmGood lunch run. Kept a good pace.
05 March 2008Adidas BostonMarathon Pace 45.00 min11.00 kmGood pace today, felt very strong.
01 March 2008Brooks TranceEasy Run 59.00 min13.50 kmGood pace today, felt great!
29 February 2008Brooks TranceEasy Run 34.50 min7.00 kmEasy pace with Augustana runners. Felt tired today.
28 February 2008Brooks TranceThreshold Intervals 49.00 min11.50 km 3 x Mirror Lake short loop (2150 meters): 8:15, 7:51, 7:45 (1 min rest). WD: 9 min CD: 14 min
26 February 2008Brooks TranceEasy Run 59.50 min12.50 kmEasy lunch run with Gerhard and Ian. Legs and body felt really good and rested today, for a change.
25 February 2008Brooks TranceEasy Run 29.00 min6.50 kmEasy lunch run. Right foot a little sore.
24 February 2008Brooks TranceEasy Run 67.50 min15.00 kmFelt pretty weak today. Should have gone longer.
23 February 2008Brooks TranceEasy Run 56.50 min12.00 kmFelt okay. Sunny and around zero degrees.
22 February 2008Brooks TranceEasy Run 46.00 min10.00 kmKnee felt better today. Decent run, sunny and nice weather, around minus 3.
20 February 2008Brooks TranceEasy Run 47.00 min10.00 kmLeft knee hurts. Sluggish today.
19 February 2008Brooks TranceEasy Run 27.00 min6.00 kmLeft knee hurts from yesterday's run. Otherwise didn't feel too bad. Weather is pretty good, around minus 3-4.
18 February 2008Brooks TranceEasy Run 43.50 min10.00 kmUsual loop, felt really good to be back running. I have had a bad cold for a while, and didn't want to risk anything by going running, since my chest hurt and I had stuff in the airways. I'm all good now.
07 February 2008Brooks TranceEasy Run 28.00 min6.50 kmAt Edgeworth. Felt really tired today. Cut it short.
25 January 2008Brooks TranceEasy Run 52.00 min11.00 kmEasy run with Augustana runners.
15 January 2008Brooks TranceShort Intervals 44.00 min10.00 km10 x 2 laps (432 meters) Edgworth Centre with Ian. 1 lap recovery jog. Splits: 1:20, 1:19, 1:18, 1:18, 1:20, 1:19, 1:20, 1:20, 1:20, 1:20. Warmup: 5 min Cooldown: 10 min
13 January 2008Brooks TranceLong run 108.00 min23.00 km Long run by myself. Had a big headache today. Got better after a while of running. Haven't slept enough lately.
11 January 2008Brooks TranceEasy Run 55.00 min11.50 kmEasy run with Aug runners. Felt good, nice weather, only minus 7.
10 January 2008Brooks TranceEasy Run 35.00 min8.00 km36 laps at Edgeworth Centre (outer lane). Kinda boring.
09 January 2008Brooks TranceTempo run 36.00 min9.00 kmWarmup: 4 min Edgeworth Centre - 25 laps threshold run - 5400 meters . For each 5 laps: 3:59, 4:00, 3:59, 4:01, 4:00 : 20 minutes even. Cooldown: 12 min
06 January 2008Avia Avi-Lite A2230MWSOLong run 92.00 min20.00 km1:32 long run with Ian. Felt sore in my right groin again. I'd better quit these shoes.
05 January 2008Adidas BostonEasy Run 44.00 min10.00 kmFelt good around the 10 km loop.
03 January 2008Avia Avi-Lite A2230MWSOEasy Run 45.00 min10.00 kmUsual 10 km loop.
02 January 2008Avia Avi-Lite A2230MWSOShort Intervals 31.50 min7.00 km 5 x little Mirror Lake loop (30 seconds rest). Felt okay, but I don't feel used to any kind of fast running. Splits: 1:51, 1:50, 1:51, 1:48, 1:45 Warmup: 8 min Cooldown: 11:30
01 January 2008Adidas BostonEasy Run 44.00 min10.00 km10 km loop in 43:44. Felt good today.
31 December 2007Adidas BostonEasy Run 44.00 min10.00 kmFelt good along the usual 10 km loop. Pretty cold.
28 December 2007Avia Avi-Lite A2230MWSOEasy Run 44.00 min10.00 km 10km loop, minus 14 and some snow on the streets. My right toe got frozen again, and it took forever to get any feeling back. I think I'm gonna have to avoid running in cold weather for a good while. Other than that, I felt pretty good running today. No groin pain today.
27 December 2007Avia Avi-Lite A2230MWSOEasy Run 42.50 min9.50 kmEasy run with Gerhard. Minus 9 or so. Right groin groaned a little bit still.
25 December 2007Avia Avi-Lite A2230MWSOEasy Run 28.00 min6.00 kmAround Mirror Lake. Tired today but still felt like a decent run.
23 December 2007Avia Avi-Lite A2230MWSOEasy Run 44.50 min10.00 kmFelt better today. Less windy today.
22 December 2007Brooks TranceEasy Run 22.50 min5.00 kmMy right toe got cold and I think I froze it a little. I still feel my groin problem too.
16 December 2007Brooks TranceEasy Run 68.00 min14.00 kmGroin problem still. My right toes fell asleep during the run. Cold too. Ran with Gerhard.
14 December 2007Brooks TranceEasy Run 50.00 min10.00 kmFirst after the marathon. My right groin is still a bit sore from the marathon. Rand with Gerhard and David B.
02 December 2007Avia Avi-Lite A2230MWSORace 173.00 min43.00 km Las Vegas Marathon - 2:49:11. Decent effort, but I tightened up a lot over the last 3 miles. 37th place, I think. Ran with David B during most of the race.
                Split 1  	Split 2  	Split 3
02:49:11 	0:38:43 	1:22:55 	1:58:48
01 December 2007Brooks TranceRace 21.00 min5.00 kmLas Vegas Santa Run - 20:44. Amazing event! Ran maybe faster than I intended, but it felt like a good warmup.
27 November 2007Avia Avi-Lite A2230MWSOThreshold Intervals 48.00 min11.00 km5 x 5 laps (1 lap recovery) on the indoor track. 1 lap is 1,016 meters I think? Splits: 3:59, 3:59, 3:57, 3:59, 3:58. Ran with David A and Gerhard. Felt great. Warmup: 9 min Cooldown: 13 min
25 November 2007Avia Avi-Lite A2230MWSOLong run 99.00 min21.00 kmCool morning with some chilly wind. Ran with Ian, Gerhard and David A. Felt just dandy.
24 November 2007Adidas BostonEasy Run 51.00 min12.00 kmFelt really rested and strong today.
22 November 2007Avia Avi-Lite A2230MWSOLong Intervals 63.00 min14.00 km 4 x 2000 m with 200 m jog recover (2 min slow jog). Ran with David B. Splits: 7:30, 7:30, 7:28, 7:30 Very windy, 30-40 km/h Warmup: 13 min Cooldown: 13 min
20 November 2007Adidas (from Gords)Easy Run 47.00 min11.00 km Cold lunch run with David B.
18 November 2007Avia Avi-Lite A2230MWSOLong run 123.00 min26.00 km Windy and cold long run with Gerhard and Ian. I felt very good anyway.
17 November 2007Avia Avi-Lite A2230MWSORace 58.00 min14.00 km Jingle Bell Run in Camrose. 1st place in 27:10 - on of my fastest races in a while I think. The marathon training has improved my fitness, no doubt. Warmup: 16 min Cooldown: 15 minKm Splits: 3:24, 3:23, 3:23, 3:24, 3:22, 3:20, 3:32 (long), 3:19.
16 November 2007Adidas BostonEasy Run 44.00 min10.00 kmLunch run with Gerhard. Felt good.
15 November 2007Adidas (from Gords)Threshold Intervals 53.00 min12.00 km5 x 2000 m (200 m jog recovery/90-100 s) on the track with David and David. I felt very strong. Splits: 7:28, 7:25, 7:26, 7:18, 7:22. Warmup: 5 min Cooldown: 4 min
14 November 2007Adidas (from Gords)Easy Run 43.50 min10.00 kmUsual 10 k loop, felt good.
12 November 2007Adidas BostonEasy Run 200.00 min40.00 kmFelt really good today. This was the longest training run I can remember ever doing, yet I felt very strong the whole way. My left knee started complaining a bit at 3 hours in, but I don't think it's anything serious. Ran with Ian, Gerhard, David, Noel, Ryan and Brendan.
11 November 2007Adidas BostonEasy Run 74.00 min15.00 kmEasy morning run in Grande Prairie. Felt good.
10 November 2007Adidas (from Gords)Race 35.00 min8.00 kmCoaches Race in Grand Prairie after the boys won Gold and the girls won Silver. I placed first in the 5 km race in 17:32, felt great. Warmup: 7 min Cooldown: 11 min
09 November 2007Adidas BostonEasy Run 60.00 min13.00 kmAfternoon run by myself in Grand Prairie. Very busy traffic.
07 November 2007Adidas BostonEasy Run 43.00 min10.00 kmFelt strong today.
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All contents copyright © Robert Renman 2008
See Robert's personal web site - Dolphinstreet Guitar