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Running Log

Training Programs

Free Running Log

My Running Blog

I started blogging at RunnerGuy.Tumblr.com - read all my updates there. This page won't be updated as frequently.

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.

Running in Camrose

I am a member of the Camrose Running Club - you are welcome to join us! We have a lot of fun together in our club.

Why use a running log?

Easily record your workouts
Update or edit anytime
Track how far you have run in your shoes - maybe it's time to discard them?
Track how much you run weekly, monthly and yearly
You can share your log data - either download in Excel format or direct people to your personal log data page
See a filtered view of your races, long runs, intervals, etc

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

Safety Supplies - industrial safety products

Need a Liquid Conversion Table?

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

Aspartame dangers - this stuff may be best to stay far away from. Read about the dangers of aspartame. There is a video there called "Sweet Misery" - well worth watching!

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 12 pages]

Date	Shoes	Type	Time	Distance	Comments
01 July 2009	Saucony A2	Race	53.00 min	13.00 km	10,000 meter time trial on the track. Slow time - 34:25. Ran with Ian for the first couple of kilometres (he ran 5,000 only). Felt okay until about half-way, when my legs tightened up, stomach started acting up and my whole body generally felt like crap after that. Splits: 3:24, 3:23, 3:23, 3:25, 3:25 (17:03), 3:26, 3:26, 3:31, 3:33, 3:25.
30 June 2009	Nike Vomero	Easy Run	47.50 min	10.00 km	Easy jogging around the track, coaching David A. to a 16:30 5000 meter time trial.
29 June 2009	Nike Vomero	Easy Run	51.00 min	11.00 km	Easy with Gerhard. Feeling tired and under the weather a bit.
28 June 2009	Brooks Adrenaline 8	Long run	108.00 min	24.00 km	Ran in the valley, far into where I haven't run before. Very hilly and tricky but fun. Ran back on Range Road 205 to Highway 13. Very windy on the way back, and dry. Didn't bring any water. Pretty hard run today, even though it was not very long.
27 June 2009	Nike Vomero	Easy Run	62.50 min	15.00 km	New shoes, Nike Vomero. Got them in Edmonton, at the Running Room, for $50 in the back room where they keep the overstocked shoes. Nice shoe! Haven't used Nike in a long time. These are well cushioned. Felt great running this evening.
26 June 2009	Brooks Adrenaline 8	Threshold Intervals	53.00 min	12.00 km	Not feeling 100 percent today, but I wanted to try a few threshold intervals anyway. Did not go too well. 3 x 2000 m on the track in 7 minutes each. Had to work fairly hard for this pace, and after 3 of them, enough was enough. Warmup: 14 min Cooldown: 14:30
24 June 2009	Brooks Adrenaline 8	Easy Run	45.00 min	10.10 km	Usual 10km loop, feeling quite tired overall
23 June 2009	Saucony A2	Easy Run	45.00 min	10.50 km	15 x 400 (1:20/200 m jog/walk) with David. Not quite fresh for this workout but it went easier than expected. A bit of a wind today. Splits: 72, 74, 73, 72, 71, 71, 73, 71, 72, 72, 72, 72, 71, 71, 73 Warmup: 4:30 Cooldown: 4:30
22 June 2009	Brooks Adrenaline 8	Easy Run	43.50 min	9.50 km	43:30 - slow and easy, feeling tired.
20 June 2009	Saucony A2	Race	78.00 min	18.50 km	K-100 leg 5, nice time for me - 1:13:17. Still, I was only 6th on my leg, unbelievable. I developed a cold the days before the race, but I doubt it slowed me down much. Team did awesome and finished 2nd in the open category, 10:29:44, faster than projected! Warmup: 5 min
18 June 2009	Brooks Adrenaline 8	Easy Run	65.50 min	14.00 km	Easy run with Gerhard. Feeling a bit tired overall.
17 June 2009	Brooks Adrenaline 8	Easy Run	35.50 min	8.00 km	Very tired today. Need more rest! Have not slept enough lately.
16 June 2009	Brooks Adrenaline 8	Easy Run	25.25 min	6.10 km	Lunch run, felt good. 6.1 km in 25:15.
16 June 2009	Brooks Adrenaline 8	Long Intervals	50.00 min	12.50 km	4 x 1600 m (3 min rest) on the track with David A, Ian, David B and Brendan. Splits: 5:27, 5:27, 5:24, 5:19. Warmup: 13 min Cooldown: 12:30
14 June 2009	Brooks Adrenaline 8	Long run	148.00 min	32.50 km	Nice long run with Gerhard, Ian and Brendan. Felt refreshingly good for having run a pretty demanding race yesterday.
13 June 2009	Saucony A2	Race	78.00 min	17.50 km	5 Peaks in Devon. Enduro Course 14.3 km: Total Elevation 1552 ft/473m per lap (2 laps). Fun race! 1st place, won a nice Solomon running jacket. Stayed behind K Masters most of the way, and took it over during the flat part on the last 2 km. Warmup: 5 min Cooldown: 11 min
12 June 2009	Brooks Adrenaline 8	Easy Run	38.00 min	8.50 km	Easy lunch run.
11 June 2009	Brooks Adrenaline 8	Threshold Intervals	47.00 min	11.50 km	5 x 1000 meters, 200m/1 min jog recovery. Splits: 3:35, 3:34, 3:33, 3:33, 3:33. Warmup: 13 min Cooldown: 12 min
10 June 2009	Brooks Adrenaline 8	Easy Run	54.50 min	12.50 km	Felt pretty tired today. Nice warm weather.
09 June 2009	Saucony A2	Race	54.50 min	14.00 km	3000 meter time trial in 9:21 with David A, David B and David S. David A. pulled the first km, then I was by myself. Splits: 3:07, 3:04, 3:10. After that, we did 6 x 200 meters in 34, 34, 34, 34, 32, 32. Warmup: 20:30 Cooldown: 12:30
07 June 2009	Brooks Adrenaline 8	Long run	86.00 min	19.00 km	Train run with David B. Felt quite tired today overall.
04 June 2009	Brooks Adrenaline 8	Easy Run	45.00 min	10.70 km	Good pace again today, felt quick. Towards the end, I noticed my legs felt a bit tired though.
03 June 2009	Brooks Adrenaline 8	Easy Run	41.50 min	10.10 km	Nice warm day, got a good pace going.
02 June 2009	Brooks Adrenaline 8	Easy Run	31.00 min	7.00 km	To the track, and I ran a 200 in 35s, 400 in 76s and an 800 in 2:40. Felt remarkably good, considering I ran a marathon only 2 days ago.
31 May 2009	Saucony A2	Race	170.00 min	43.00 km	Calgary Marathon, 22:44:06 - 7th place overall and 3rd in my age category. Race went well for me - negative splits for the first time ever. (1:22:35, 1:21:31) Ran by myself until 32-33 km, when Brendan joined up and helped me keep pace. We passed several runners, and at about 40 km, I could't keep up with Brendan and had to let him go.
30 May 2009	Brooks Adrenaline 8	Easy Run	13.50 min	3.00 km	Easy morning jog downtown Calgary. Brand new shoes, I like them.
28 May 2009	Asics Gel Nimbus 9	Easy Run	43.00 min	9.00 km	Nice easy run with Gerhard at lunch.
26 May 2009	Asics Gel Nimbus 9	Easy Run	28.00 min	6.50 km	Easy lunch run. Was going to run on the track, but there was a meet going on there.
26 May 2009	Brooks yellow racers	Threshold Intervals	34.00 min	8.00 km	5 x 1000m on the track 3:37, 3:34, 3:29, 3:31, 3:27 + 200m in 34s. Warmup: 4:30 Cooldown: 3 min
24 May 2009	Asics Gel Nimbus 9	Long run	118.00 min	24.50 km	Easy longer run with Gerhard. Legs so so, not great, not terrible. Fantastic weather, sunny and warm and beautiful morning.
23 May 2009	Saucony A2	Tempo run	55.00 min	15.00 km	10,000 meters on the track in 34:56 (Threshold pace). 3 min jog, then 1,000 meters in 3:12. Warmup: 11 min Cooldown: 9 min
22 May 2009	Saucony A2	Easy Run	61.50 min	13.00 km	Legs still not fresh, but a little bit better today. With Gerhard around ski trails.
21 May 2009	Adidas Super Nova	Easy Run	43.00 min	10.00 km	Legs not fresh at all.
19 May 2009	Adidas Super Nova	Easy Run	37.50 min	8.00 km	My left ankle is sore. It is sort of below the ankle bone. It could be a stretched ligament. I have to be careful now. It hurt in the beginning today when I ran, but it loosened up after a while. It hurts when walking and massaging the area.
17 May 2009	Saucony A2	Race	112.00 min	29.00 km	Red Deer Half-marathon 2nd place in 1:14:57. Had the lead for while but Brian Torrance was too strong for me on the 2nd half. Great weather and temperature. Light wind. Splits: 3:33, 3:36, 3:18, 3:19, 3:33, 3:32, 3:32, 3:36, 3:43, 3:22 (35:07 on 10 km), 3:37, 3:27, 3:29, 3:28, 3:27, 3:32, 3:32, 3:44, 3:43, 3:40 (1:10:53 on 20 km), 4:05 on the last 1095 meters. The km markers were likely not always in the right spot... Warmup: 13 min Cooldown: 24 min
16 May 2009	Adidas Super Nova	Easy Run	15.00 min	2.50 km	Ran around the track for a bit, timing Karly when she did 10 x 100 meters at about 17 seconds each. My legs are still unfresh. Hope that's gone by tomorrow!!
15 May 2009	Asics Gel Nimbus 9	Easy Run	53.50 min	11.00 km	Legs not fresh today. Took it very easy.
14 May 2009	Asics Gel Nimbus 9	Easy Run	60.00 min	13.50 km	Easy run with Gerhard. I also went to the track and did 3 x 200 at 34, 32, 33 and then 1 km at threshold, 3:39 in strong head wind. Snow and rain in the air too!
13 May 2009	Brooks yellow racers	Race	78.50 min	18.00 km	McNamara XC race in Goldbar. 2nd place behind B Torrance. 19:20 over the 5.7km race. Felt fairly good, but it was hard. My legs tightened up a bit from all the up and down running. Warmup: 18 min (4km) Cooldown: 40:30 (8km)
12 May 2009	Asics Gel Nimbus 9	Easy Run	46.00 min	10.50 km	Very windy and felt freezing cold. Light mixture of snow and rain.
11 May 2009	New Balance xxx	Easy Run	61.00 min	13.00 km	Easy with Gerhard.
10 May 2009	Asics Gel Nimbus 9	Long run	129.00 min	30.00 km	With Ian, Brendan and David A. Felt good today again. Finished of with last 15 minutes at 3:50 pace.
09 May 2009	Brooks Trance	Long Intervals	76.00 min	18.00 km	4 x 2000 meters on the track (1:30 / 400m jog). Splits: 7:08, 7:09, 6:59, 7:01. 2 min rest, then 2 x 1000 meters (2 min rest) in 3:01 and 3:02. Good workout for me! There was a strong wind today too. Can't remember when I last ran 1000s in low 3's. Doing them after first having done 8 km at 3:30ish pace is a very good sign for my current fitness. These Brook Trance shoes always make my left ankle hurt, gotta forget about using these anymore. Warmup: 18 min Cooldown: 15:30 min
08 May 2009	Asics Gel Nimbus 9	Easy Run	53.00 min	11.50 km	Easy run with Gerhard and David A.
07 May 2009	New Balance xxx	Hills	75.00 min	17.00 km	15 x hills with David A. Splits: 71, 74, 73, 72, 71, 71, 70, 70, 70, 71, 70, 69, 70, 68, 68. Felt not too hard, which is good, considering I had a very hard workout only 2 days ago. Warmup: 14:40 Cooldown: 19 min
06 May 2009	Asics Gel Nimbus 9	Easy Run	40.00 min	9.00 km	Lunch run, felt surprisingly good considering I ran so long yesterday. Quite amazing that I felt this fresh today!
05 May 2009	Saucony A2	Long run	177.00 min	41.50 km	17 laps around Mirror Lake (36.55 km), in 2:33.41. Average pace: 4:12 per kilometre. Splits: 8:49, 9:03, 9:05, 9:08, 9:11, 9:08, 9:07, 9:03, 9:10, 9:07, 9:02, 9:08, 9:01, 9:00, 9:02, 9:03, 8:27 Felt alright, although legs were a bit tired towards the end. Running the whole way with my Saucony A2 racing flats felt great though. Didn't get any tightness from wearing these, so this tells me I can safely use them on the marathon. On the jog home, I felt quite fresh and not completely exhausted. I think this was a good checkup on my marathon fitness. I wish I had a few more of these under the belt - I know I have not had enough long runs to run a really strong marathon. If I can keep my training up, a marathon later in the season would be ideal. Calgary will be a good test! Warmup: 11:22 Cooldown: 12:15 Total time: 2:57 or 177 minutes
04 May 2009	Asics Gel Nimbus 9	Easy Run	67.00 min	15.00 km	Felt quite strong today, even though I raced yesterday. Went with Gerhard to look at the burned area in the valley. CN had a big crew there cleaning up. What a mess.
03 May 2009	Saucony A2	Race	43.00 min	11.50 km	Puffin for a Muffin 8 km. 1st place in 27:13. Good race for me. Strong headwind on the way out, which slowed me down a bit. Still, new course record by about a minute! David A ran with me for the first 2.5 km. Splits: 3:27, 3:14, 3:24, 3:25, 3:48 (big hill), 3:20, 3:21, 3:10. Ran as a bunny for the kids 1k run after. Lots of fun! Great day. Warmup: 8 min Cooldown: 8 min
02 May 2009	Asics Gel Nimbus 9	Easy Run	80.50 min	17.50 km	21 minutes to the wax room for running club run. 28 minutes very easy 6 km with Evan and Alvin. 31:30 back.
01 May 2009	Asics Gel Nimbus 9	Easy Run	57.00 min	12.50 km	Windy day. Tired today again.
30 April 2009	New Balance xxx	Easy Run	57.00 min	13.00 km	Easy lunch run. Tired.
29 April 2009	Asics Gel Nimbus 9	Easy Run	40.50 min	9.00 km	Morning run, a little tired. 2 laps around Mirror Lake.
29 April 2009	New Balance xxx	Easy Run	38.00 min	9.00 km	Same as this morning - 2 laps around Mirror Lake and home again. Ran at 9pm.
28 April 2009	Saucony A2	Long Intervals	62.50 min	15.00 km	8 x 800 m on the track with Ian. 400 m slow jog recovery. Splits: 2:39, 2:40, 2:38, 2:39, 2:38, 2:38, 2:38, 2:38. Warmup: 13 min Cooldown: 12 min
27 April 2009	Asics Gel Nimbus 9	Tempo run	89.60 min	22.50 km	Tempo run 17.2 km in 1:05:55 (8 laps) around Mirror Lake. Splits: 8:44, 8:28, 8:24, 8:22, 8:18, 8:08, 8:00, 7:28 Warmup: 10:30 min Cooldown: 13:30
24 April 2009	Saucony A2	Tempo run	133.50 min	31.00 km	20 km easy (1:29) then 8000 m on the track in 30 minutes, and 3 km jog home in 14 minutes. Had stomach problems this evening, didn't feel very good. The Saucony shoes felt great though. Switched to them after 45 minutes and kept them on.
23 April 2009	New Balance xxx	Easy Run	60.50 min	12.50 km	Very, very windy, and cold. Ran 2 200s, but gave up on that pretty quick. Body not up for any fast running so I jogged with Aug people. David impressed me by doing 20 x 200 in miserable weather. Good lad.
22 April 2009	Asics Gel Nimbus 9	Easy Run	69.00 min	14.00 km	Very easy with Aug runners and Ian.
21 April 2009	Asics Gel Nimbus 9	Hills	78.00 min	17.50 km	16 x short hills on 44 ave. Splits: 73, 72, 69, 71, 69, 68, 68, 68, 69, 69 68, 70, 68, 70, 69, 65. Felt great. Last 10 with David. Warmup: 13 min Cooldown: 21.5 min
20 April 2009	Asics Gel Nimbus 9	Easy Run	68.50 min	15.50 km	Felt surprisingly good today, considering I ran a 10 mile race in racing flats yesterday. Good sign.
19 April 2009	Saucony A2	Race	103.50 min	25.50 km	St Albert 10 miler. 3rd place in 55:20. This race was interesting. I started out my usual conservative pace, but by 3 miles, I started reeling people in. I think by mile 5 or so, I was 2nd with 2 guys closely behind me. We were chasing Fazial who went out hard. Then when the hills came at 7 miles or so, Brian Torrance and Kurt Woytiuk blew by me and I could not respond. I still ran the hills fairly well for being me, and I passed Fazial on the down hill with half a mile to. Splits: 5:34, 5:48 (incorrect?), 5:29, 5:26, 5:26, 5:24, 5:34, 5:43, 5:42, 5:11. Warmup: 18:30 4km Cooldown: 30 min 5.5 km
18 April 2009	Asics Gel Nimbus 9	Easy Run	36.00 min	8.00 km	Easy jog, strong winds today.
17 April 2009	Asics Gel Nimbus 9	Easy Run	66.00 min	14.00 km	Easy lunch run with Dexter and Gerhard.
16 April 2009	Saucony A2	Long Intervals	52.00 min	12.50 km	4 x 1000m on the track, 2 min/400 m jog recovery. Splits: 3:13, 3:09, 3:06, 3:06. Much easier and faster than I would have thought. Great check of "state of affairs". Warmup: 18 min Cooldown: 15 min
15 April 2009	Asics Gel Nimbus 9	Easy Run	43.00 min	10.00 km	Late evening run, nice and relaxed.
15 April 2009	Asics Gel Nimbus 9	Easy Run	51.00 min	12.50 km	Good pace at lunch. Felt good.
14 April 2009	Saucony A2	Tempo run	52.50 min	14.00 km	Good tempo run at Edgeworth, at 3:36 pace. 55 laps - 11.880 km. Snow and wind and miserable outside. Warmup: 5 min Cooldown: 5 min
13 April 2009	Asics Gel Nimbus 9	Easy Run	41.50 min	10.00 km	Felt great today, legs really light.
12 April 2009	Saucony A2	Threshold Intervals	42.00 min	10.00 km	Late night test run in the new Saucony shoes. Love them! Ran 2 x 2km on the track, splits were 7:27 and 7:11.
12 April 2009	New Balance xxx	Easy Run	65.00 min	14.00 km	Legs not that fresh today.
11 April 2009	Adidas Super Nova	Easy Run	79.00 min	17.00 km	Edmonton river valley. Ended up being a lot of hill running, and the legs were quite tired by the end.
10 April 2009	Adidas Super Nova	Easy Run	45.00 min	10.00 km	Easy noon run, felt pretty good. Stayed out late at Uncle B's last night.
09 April 2009	Adidas Super Nova	Threshold Intervals	67.50 min	16.50 km	7 x 1000 m on the track (200 m jog recovery) with Ian. Splits: 3:39, 3:38, 3:38, 3:38, 3:37, 3:36, 3:38. Warmup: 13:30 Cooldown: 22:30
08 April 2009	New Balance xxx	Easy Run	47.50 min	11.00 km	Nice lunch run, plus 8 and legs felt fresh.
08 April 2009	New Balance xxx	Easy Run	53.00 min	12.00 km	Evening run, felt great.
07 April 2009	Adidas Super Nova	Long Intervals	50.00 min	11.00 km	5 x 1000 (1:30 / 200m jog recovery) on the first day on the track this year. Splits: 3:20, 3:20, 3:20, 3:20, 3:19. Some patches of snow I had to jump over. Windy too, and my legs weren't fresh. So, overall, it was a decent workout for me. I think I am already faster at this time of the year, compared to last year.
06 April 2009	New Balance xxx	Easy Run	40.00 min	9.00 km	Easy run, felt pretty tired.
05 April 2009	Adidas Super Nova	Easy Run	59.00 min	12.50 km	Recovery run, legs not that fresh today. Nice evening, didn't dark until after 8:30.
04 April 2009	New Balance xxx	Long run	164.00 min	38.00 km	Good long run today by myself. About 4:20 pace the whole time, and I got a little tired towards the end, but not bad at all. It's been a pretty high mileage week too.
03 April 2009	Adidas Super Nova	Easy Run	62.00 min	15.00 km	Bull Rush Park, felt great again so I kept a good pace.
02 April 2009	Adidas Super Nova	Easy Run	64.00 min	14.50 km	Met up with David and Gerhard. 4:10 pace (or faster) when I ran by myself. Felt great.
01 April 2009	New Balance xxx	Easy Run	61.00 min	14.50 km	Hamstring still a bit tight, but I felt very strong today regardless. I'm getting fit!
31 March 2009	Adidas Super Nova	Easy Run	64.50 min	14.50 km	A tight hamstring had me just jogging, while Ian, David and Gerhard were doing hill repeats.
30 March 2009	Adidas Super Nova	Easy Run	44.00 min	10.00 km	Bull Rush Park, left hamstring a bit tight, but it loosened up after 20 minutes. Felt surprisingly good after a pretty tough last week. Good sign!
29 March 2009	New Balance xxx	Long run	160.00 min	34.00 km	Long run with Ian and David. Easy pace in the beginning, finished off the last half hour at 4:00 - 4:10 min/km pace.
28 March 2009	New Balance xxx	Easy Run	80.00 min	19.00 km	Nice sunny morning, a few degrees minus. Ran on the gravel roads at pretty good speed.
27 March 2009	New Balance xxx	Easy Run	42.30 min	10.00 km	Nice day, snow melting and legs felt great today.
26 March 2009	New Balance xxx	Threshold Intervals	77.00 min	19.50 km	3 x 9 laps around Bull Rush Park with Ian. We ran an additional 50 m to make each interval 5,000 meters. Felt great today. Rest was 2 minutes jog. Splits: 18:27 (18:40), 18:23 (18:34), 18:06 (18:16). That's about 3:42/km average. Legs a little tired towards the end, but the effort was not hard at all overall. Left hamstring a little tight though, will have to watch that. Warmup: 9 min Cooldown: 9:30
25 March 2009	New Balance xxx	Easy Run	49.50 min	11.00 km	Around Mirror Lake. Felt okay, still a little bit of sore legs but not too bad. It's getting better.
24 March 2009	Adidas Super Nova	Long Intervals	53.00 min	13.50 km	8 x 1080m (1 lap jog recovery) at Edgeworth with Ian. Average time: 3:41, which equals 3:25/km. Slowest was 3:44 and fastest was 3:37 (the last one by Ian). Legs were tired, and I felt some soreness come on towards the end. I seem to have some strength though. Ian has improved so much this year, it is indeed frightening. Warmup: 5 min Cooldown: 10 min
23 March 2009	New Balance xxx	Easy Run	30.50 min	6.50 km	Tired legs.
22 March 2009	New Balance xxx	Long run	167.00 min	33.00 km	Snow long run with Ian. Winter storm warning today. Minus 3 and windy, so the pace was easy today. Felt okay. This whole week has been rough because last Sunday's run, which wrecked my leg muscles.
21 March 2009	New Balance xxx	Easy Run	89.50 min	20.50 km	Minus 1, a bit of wind. Felt sluggish today. Listening to music on days like these definitely helps.
20 March 2009	New Balance xxx	Easy Run	45.00 min	10.00 km	Tired, not much power in the legs today.
19 March 2009	New Balance xxx	Threshold Intervals	67.00 min	17.20 km	4 x 6 laps (3.3 km) with 1:30 rest around Little Loop with Ian. 12:12, 12:16, 12:13, 12:00. Warmup: 9 min Cooldown: 9:30
18 March 2009	New Balance xxx	Easy Run	45.00 min	10.00 km	Legs still a bit sore, had to take it easy today.
17 March 2009	New Balance xxx	Easy Run	61.00 min	12.00 km	Very easy pace around Mirror Lake. Legs still sore from Sunday.
15 March 2009	New Balance xxx	Long run	151.00 min	34.50 km	Around the Little Loop, with Ian and Brendan. Around 4:18 pace, which my quads complained about after 2 hours. They tightened up a bit. Warmup: 9:30 Cooldown: 9:50
14 March 2009	New Balance xxx	Easy Run	57.00 min	13.50 km	Around Mirror Lake in the afternoon, some of it with Kelly. I felt very good today.

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