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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.

Looking for running gear? Take a look at the Hot Products from Altrec.com

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 side effects 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 13 pages]

Date	Shoes	Type	Time	Distance	Comments
08 November 2009	Adidas Supernova Sequence	Long run	160.00 min	33.00 km	Easy long run with Ian and Gerhard. Legs sore from yesterday. Went out to the biathlon range and back. Quite tired by the end of the run. Worse was that the next day my achilles hurt like crazy! Difficulty walking even, so I must rest completely for a few days before I resume training again. Weight after run: 130.6
07 November 2009	Nike Pegasus	Race	75.50 min	19.00 km	Jingle Bell Run 8 km race. Ran 2 laps on the course, 29:50 and 29:25 on the 2nd lap. Legs felt a bit sore after. I probably haven't run enough in my new Pegasus yet. Warmup: 5 min Cooldown: 11 min
06 November 2009	Adidas Supernova Sequence	Easy Run	52.00 min	12.00 km	Around Mirror Lake at 4:20ish pace. Body and legs felt tired today.
05 November 2009	Adidas Supernova Sequence	Easy Run	43.50 min	10.10 km	Usual 10 km loop. Felt stronger towards the end of the run.
05 November 2009	Adidas Supernova Sequence	Easy Run	33.80 min	8.50 km	The gravel road loop in 33:50 - good time. Felt great.
04 November 2009	Adidas Supernova Sequence	Easy Run	36.00 min	8.00 km	Body tired overall today, took it easy.
03 November 2009	Adidas Supernova Sequence	Mixed	65.00 min	15.00 km	3 x 1000 m with 200 m jog recovery at Threshold (3:30, 3:28, 3:32) + 2 x 1000 m at hard pace (2:58, 2:59). Great workout! Ran with David A, and he pushed me to those sub 3 min 1000s, otherwise I don't think I could have done them. It was dark on the track and we couldn't see our splits on our watches. We just ran on feel. Warmup: 12 min Cooldown: 26 min
03 November 2009	Adidas Supernova Sequence	Easy Run	36.50 min	8.50 km	Dirt road loop, felt good.
02 November 2009	Nike Pegasus	Easy Run	44.20 min	10.10 km	Usual 10km loop. Legs a little sore today.
01 November 2009	Adidas Supernova Sequence	Easy Run	148.00 min	32.50 km	With Augustana runners. Part of the run was very slow, but I put in about 3 km of tempo running at 3:40 pace to catch up to guys ahead of me. Good workout.
31 October 2009	Saucony A2	Race	26.00 min	7.00 km	ACAC Provincials in Red Deer. Teams did great, 2nd and 3rd place. I ran the Citizen's race 5km in 19:00 and was 2nd behind Matt Norminton. Cold and windy, felt miserable on my run.
30 October 2009	Adidas Supernova Sequence	Easy Run	23.00 min	4.00 km	Easy running with the Running Club. It was the Pizza Run event, and Ian, Mary and I apparently placed 1st.
30 October 2009	Nike Pegasus	Easy Run	57.50 min	13.30 km	Good paced run with Gerhard today.
29 October 2009	Adidas Supernova Sequence	Easy Run	43.00 min	10.10 km	Got side stitch today, very unusual. I was stiff and sore from the faster workout the day before.
28 October 2009	Adidas Supernova Sequence	Threshold Intervals	47.00 min	12.00 km	3 x Mirror Lake loop (2.150 km) with 1 min rest. Splits: 7:35, 7:39, 7:36. Warmup: 10 min Cooldown: 13 min
27 October 2009	Adidas Supernova Sequence	Easy Run	25.00 min	6.00 km	Easy jog.
24 October 2009	Vasque Aether Tech	Easy Run	71.00 min	17.00 km	Ran to the ski hill and ran 4 x 2 km with Gerhard. Body felt weak today.
22 October 2009	Adidas Supernova Sequence	Easy Run	41.30 min	10.10 km	10.1 km loop, felt very quick today, but my left quad muscle felt sore after.
21 October 2009	Adidas Supernova Sequence	Easy Run	31.50 min	7.50 km	Felt really quick my feet today, but my plan is to do short runs for a while.
20 October 2009	Adidas Supernova Sequence	Mixed	71.00 min	17.00 km	Good mixed workout on the track with David A. First, 4 x 1000m at threshold pace with 200 m jog - splits were 3:29, 3:32, 3:29, 3:27, then 400 m jog and 3 x 1000 m at 3km race pace, 3:09, 3:09 and 3:06, all with 400 m jog recovery. Legs felt really good today. BM issues at the end of the workout. Warmup: 12 min Cooldown: 20.5 min
19 October 2009	Adidas Supernova Sequence	Easy Run	40.60 min	10.00 km	Felt very quick today, but my hip is stiff and awkward. Legs are starting to recover well now.
18 October 2009	Adidas Supernova Sequence	Easy Run	65.00 min	14.00 km	Easy morning run with David Ball. Felt decent but legs are still a bit tired, and so is my left hip area. Nice humid morning but not too cold.
15 October 2009	Adidas Supernova Sequence	Easy Run	23.00 min	5.00 km	Legs could run fairly fast without much effort, but after 15 minutes, they started tightening up a lot. By 20 minutes, it felt horrible, really. Good thing I was home by then!
11 October 2009	Saucony A2 (2nd in 2009)	Race	183.00 min	45.00 km	Victoria Marathon, tough one. Legs felt so-so from the beginning, and my left side and hip was tight and awkward. 38:12 at 10 km, 1:21 at halfway and at about 30 km, the legs starting fading and that was it. Managed to place 4th in my age category somehow, not sure I managed to pull that off... Lesson learned - I was not recovered enough from Regina, and I should not run 2 marathons this close together again. I'm not the kind of runner who can do several marathons close together and run well in them. Better prepare better for 2010, where I plan to run 1 or 2 with some faster times in mind.
08 October 2009	Brooks Adrenaline 8	Easy Run	24.50 min	6.00 km	Felt very light and fast today! 4:05 per km was like a walk in the park. Hope this bodes well... first snow on the ground this fall.
07 October 2009	Saucony A2 (2nd in 2009)	Threshold Intervals	40.50 min	10.00 km	4 x 1000m (200 m jog in 1 minute) Threshold on the track at lunch. Quite windy and cool. Felt about the same as before Regina, except lighter and didn't have to work so hard to keep the pace. Felt very strong running back home (kept 4:05/km) Splits: 3:35, 3:29, 3:32, 3:29 Warmup: 11:20 Cooldown: 11:05 Weight after run: 131.4
04 October 2009	Adidas Supernova Sequence	Long run	92.50 min	21.00 km	Easy run with David A. Felt really good today. It was raining and only 3 degrees. Weight after run: 132.0
02 October 2009	Adidas Supernova Sequence	Easy Run	48.50 min	12.00 km	Around Mirror Lake at 4:05 pace with not much effort put in. Felt very light and quick today.
01 October 2009	Adidas Supernova Sequence	Long Intervals	47.00 min	11.50 km	3 x 1000m on the track. Splits: 3:10, 3:12, 3:11 (400 m jog in between). After that, emergency bathroom break, otherwise I had planned to do 5. Legs didn't feel quite ready for this pace, I probably ran too hard. On the way home, I also ran 4 x 500 m on the bike page, with splits being 1:29, 1:32, 1:35, 1:32 (1 min jog recovery). Weight after run: 132.2 Warmup: 17 min Cooldown: 6 min
29 September 2009	Vasque Aether Tech	Easy Run	64.00 min	13.50 km	Easy up and down and around the skill with Aug team. Felt weak today.
27 September 2009	Saucony A2	Race	55.00 min	13.00 km	Red Deer 8 km XC race - 30:30 and 7th place, just behind Devin. Overlong course. Splits: 3:36, 4:04, 3:58, 3:28, 4:52, 3:03, 4:05 3:21 Warmup: 10 min jog plus course walk Cooldown: 15 min
27 September 2009	Adidas Supernova Sequence	Long run	168.00 min	36.00 km	Mixed tempo. Good speed in the beginning with Ian, Brendan, David B. Slower later with Aug runners, then faster again towards the end. 2 x Mirror Loop at the end at 4:10 and 3:55 pace.
25 September 2009	Adidas Supernova Sequence	Easy Run	38.00 min	9.00 km	Felt tired before I started running, but once I got going, the legs felt very light and quick.
24 September 2009	Adidas Supernova Sequence	Easy Run	42.50 min	10.00 km	Easy run at lunch. A bit tired today. Right achilles a little better today. Weight: 132.6 after run.
23 September 2009	Adidas Supernova Sequence	Easy Run	51.00 min	11.70 km	Legs a bit tired from yesterday, yet it was easy to run at 4:15 pace. 29.3 degrees outside. Nice! Right foot hurt this morning, didn't feel it when running but I also feel the right achilles complaining when I get up in the morning. Felt it on the run today too. Hope it's nothing serious. Weight when I got up this morning: 134.4 Weight after today's lunch run: 131.8
22 September 2009	Vasque Aether Tech	Race	43.00 min	10.50 km	Augustana XC course 4 km loop time trial with Brendan and Devin: 14:04 and 1st place. Splits: 3:21, 3:30, 3:42, 3:29. Brendan passed me at the 3km mark (up the hill) but I got him back on the finish stretch. Very hot! 30 degrees and my throat was like sunburned sandpaper by the end... Warmup: 4:30 Cooldown: 23:30
22 September 2009	Adidas Supernova Sequence	Easy Run	42.00 min	10.10 km	Usual 10 km loop. Felt strong. Weight after run: 133
20 September 2009	Adidas Supernova Sequence	Long run	100.00 min	20.00 km	Easy run with Augustana team and David B. Slow start, faster towards the end. Felt okay considering all. Came back quite dehydrated, so weight at that point was 133.
19 September 2009	Saucony A2	Race	52.00 min	12.00 km	Concordia RR Open XC race at Goldstick Park. 8th place and 31:51 on a slightly long course. Legs a bit shot, but I am still very okay with this race, since it's only 6 days from the spaghetti legs in Regina. Almost got Devin, but I was too weak up the last hill, and Werkema powered past me too. Both teams did well today. Augustana top school overall, since Lethbridge had very few runners present. Warmup: 9 min Cooldown: 11 min
17 September 2009	Adidas Supernova Sequence	Easy Run	31.00 min	7.15 km	Lunch run. 4:20 pace feels nice, but there is still some crap in my legs, so to speak. Left hamstring not fully recovered either. Still, I feel I am recovering quite well after all. Effort-wise, 4:20 pace is so easy. 22 degrees today. Yesterday, it as 27. Unreal, this time of year! Weight after run: 135
16 September 2009	Adidas Supernova Sequence	Easy Run	34.00 min	7.50 km	Easy lunch run around Mirror Lake. The legs not too bad, but the left hamstring is still a little tight. No biggie though. Weight after run: 135.5
15 September 2009	Adidas Supernova Sequence	Mixed	27.00 min	6.50 km	On the track, did 2 x 1200 but in lane 2 at about 3:33-3:35 pace with Ian, David S and Devin. Felt surprisingly okay. Left hamstring a bit tight though.
13 September 2009	Saucony A2 (2nd in 2009)	Race	167.00 min	43.00 km	Regina marathon, 4th place in 2:43:30. Brendan ran amazing and won in 2:36 and a half. Splits: 3:48, 3:45, 3:46, 3:50, 3:30 (18:42 at 5km), 3:41, 3:46, 3:36, 3:54, 3:48 (37:30 at 10km), 3:43, 3:44, 3:44, 3:47, 3:49 (56:19 at 15 km), 3:44, 3:50, 3:36, 4:06, 3:35 (1:15:13 at 20 km), 3:44, (1:18:58 at 21 km, 1:19:20 halfway), 3:46, 3:43, 3:41, 3:46 (1:33:57 at 25 km), 3:49, 3:43, 3:50, 3:23, 3:46 (1:52:31 at 30 km), 3:50, 4:02, 3:50, 4:05, 4:26 (2:12:46 at 35km), 3:44, 4:10, 4:22, 4:23, 4:35, (2:34:02 at 40 km), 4:33, 5:01. Passed halfway at 1:19:20 with Ian, James and Brendan, and it felt doable. Ian dropped back by 23 or so. However, by 26 km or so, I was having trouble following Brendan and James. I was by myself but it still felt doable to run at 3:50. I passed James at 30-32 km somewhere, and it gradually got harder. By 37 km, I was slowing down a lot and the legs starting giving up, as many times they have before. James came back and passed me with 1 km to go, and there was nothing I could do. Ian got closer but I managed to hold off with 20 seconds for 4th place. By then it was really hot. David B PB'd in 2:54 something. Lori also PB'd on the marathon and Erin ran well on the half. Good run for our crew!
12 September 2009	Saucony A2	Easy Run	10.00 min	2.00 km	Short jog in Regina the day before the marathon. Weight: 138.6 at noon, 137.7 after last night's run.
11 September 2009	Nike Vomero	Easy Run	29.00 min	7.00 km	Easy run, felt very light and strong today.
09 September 2009	Nike Vomero	Threshold Intervals	45.00 min	11.00 km	Late night threshold intervals in the dark at the track. 4 x 1000 meters with 400 meter jog recovery in 2 minutes. Splits: 3:30, 3:29, 3:30, 3:29 Good test of how the body is right now. It felt quite easy overall to continue at this pace, although I still had to work fairly hard to keep the pace. Warmup: 13 min Cooldown:10 min (with fast strides)
08 September 2009	Nike Vomero	Easy Run	42.00 min	10.00 km	Lunch run, legs felt very fresh today!
06 September 2009	Nike Vomero	Long run	91.50 min	21.00 km	Easy long run. Felt better at the end than in the beginning. Been feeling tired all week. Need more sleep.
05 September 2009	Brooks Adrenaline 8	Easy Run	49.00 min	8.00 km	Easy jog with the Running Club members. Great morning weather.
04 September 2009	Saucony A2 (2nd in 2009)	Race	48.50 min	12.00 km	5,000 meter time trial with David A. Not a good one, and the wind was brutal. 50 km/h and gusting up to a lot more than that. I figure we lost 3 seconds per lap... 3:18, 3:19, 3:28, 3:33, 3:20 led to a whopping 17:00 time. I think it would have been 16:20 with no wind. Warmup: 18 min Cooldown: 13:30
03 September 2009	Saucony A2 (2nd in 2009)	Easy Run	44.00 min	10.00 km	Hot lunch run. The temperature went up to 31 today! Felt decent, bit of a sore muscle in left foot. New A2 shoes feel good. David B got them for me at the Tech Shop the other.
02 September 2009	Nike Vomero	Easy Run	49.00 min	11.50 km	Good pace at 22:00, felt good. Warm night too, 22 degrees. Nice!
01 September 2009	Adidas Super Nova	Easy Run	45.00 min	10.10 km	Lunch run - usual 10 km loop. Right groin quite sore yesterday for some reason. Still sore today, but it didn't bother my running too much. Legs a bit weak today.
30 August 2009	Nike Vomero	Long run	123.00 min	26.00 km	Morning run with David A, David B, Ian, Gerhard and Brendan. Felt quite good, but after 2 hours, it felt good to stop.
29 August 2009	Saucony A2	Mixed	91.00 min	22.00 km	VERY HOT! 28 degrees but the thermometer on our deck said 24 degrees... 3 x 4000 meters at T pace with 2:30 jog recovery - 14:08, 13:56, 14:00 + 3 x 1000 meters with 2 min jog recovery - 3:28, 3;26, 3:26. Felt okay, but the heat was getting to me. Still, good to get 15 km in at this pace like this. Used my first A2 pair of shoes - now I am getting a new pair for Regina and Victoria marathon. Warmup: 13:30 Cooldown: 12:30
28 August 2009	Nike Vomero	Easy Run	60.00 min	14.00 km	Good 1 hour run at lunch, mostly around Mirror Lake.
27 August 2009	Adidas Super Nova	Easy Run	54.00 min	12.50 km	Lunch run with Gerhard.
26 August 2009	Adidas Super Nova	Easy Run	34.50 min	7.50 km	Fairly tired legs around Mirror Lake at lunch.
25 August 2009	Nike Vomero	Threshold Intervals	73.00 min	18.50 km	12 X 1000 meters on the track at threshold effort with David Arial. Rest was 400 meters jog. Felt quite good, and the pace did not feel hard at all. Splits: 3:31, 3:27, 3:28, 3:27 (longer bathroom break here), 3:27, 3:26, 3:29, 3:24, 3:27, 3:28, 3:26, 3:17. Average pace: 3:26. Warmup: 7:30 Cooldown: 3 min
25 August 2009	Nike Vomero	Easy Run	26.50 min	6.00 km	Easy lunch run. Felt good.
24 August 2009	Nike Vomero	Easy Run	32.50 min	7.00 km	Easy lunch run. Tired, but could have been worse, considering yesterday's tough run.
23 August 2009	Brooks Adrenaline 8	Long run	193.00 min	40.00 km	Long run on gravel roads, from Miquelon Lake after the triathlon event, with Gerhard, Ian, David A - 2:41 (33km). Then, I ran 2 laps around Mirror Lake at a faster pace - 8:28 and 8:20 (3:54 pace), then 15 min back home Felt quite good overall. I think I am ready to go under 2:44 in Regina.
22 August 2009	Brooks Adrenaline 8	Easy Run	86.00 min	18.50 km	Easy run in 22 degrees and sunny, with Ian. Tired in the beginning but felt great at the end. Volunteered at Miquelon Lake kids' triathlon this morning.
21 August 2009	Asics Gel Nimbus 9	Easy Run	58.00 min	12.50 km	Around Mirror Lake a few times at early morning before work.
20 August 2009	Brooks Adrenaline 8	Long Intervals	71.00 min	17.00 km	10 x 1000 meters at 3:30 pace. Rest was 200 meter jog in 1:05. It felt hard today. Legs not very fresh. Struggled through it anyway. Warmup: 12 min Cooldown: 15 min
19 August 2009	Asics Gel Nimbus 9	Easy Run	43.00 min	9.50 km	Tired from yesterday's hard work, but not as bad as I thought. I slept over 9 hours, and that helped a lot. Sleep is so important for recovery.
18 August 2009	Brooks Adrenaline 8	Easy Run	47.00 min	11.00 km	Good lunch run around Mirror Lake.
18 August 2009	Vasque Aether Tech	Short Intervals	52.50 min	12.00 km	2 x min hard + 1 min easy on the 4km Aug course with David Arial. Took 15:20 to do one lap. Warmup: 18 min Cooldown: 19:30
17 August 2009	Brooks Adrenaline 8	Easy Run	62.00 min	15.00 km	Good pace around Mirror Lake, felt very good.
16 August 2009	Brooks Adrenaline 8	Easy Run	110.00 min	22.00 km	Very, very tired legs today. Nice weather and good temperature, but my recovery from yesterday's race was really bad.
15 August 2009	Saucony A2	Race	70.00 min	17.50 km	Brian Mazza Memorial Trail Run at Crimson Lake. 1st place in 35:05. Only 5 seconds from the time I had 10 years ago, when I was much faster. Encouraging! Ran behind Matt Spendiff in the beginning. Tried to pass him at 2.5km, but he wouldn't let me. At about 6km, he moved over to let me help with the pace, and after that I didn's see him. He came in at 35:37. Amalia also was 1st in the under 9 category! Amazing! She ran 19:32 on the 3km race! Karly did great too and had 53 low on the 10km, good enough for 4th place. Warmup: 11 min Cooldown: 24 min
13 August 2009	Brooks Adrenaline 8	Easy Run	62.00 min	13.00 km	Tired, tired legs.
12 August 2009	Brooks Adrenaline 8	Easy Run	62.00 min	13.00 km	Really tired legs today.
11 August 2009	Vasque Aether Tech	Fartlek	51.00 min	11.00 km	10 - 100 step ladder with David A. on the Augustana XC course. We ended up running about 5.25 km in 22:15. 4km in about 16:30. Felt good, and we went really fast on the shorter ones. We jogged really slow on the recovery. Warmup: 13:30 Cooldown: 15:30
11 August 2009	Brooks Adrenaline 8	Easy Run	26.00 min	6.00 km	Around Mirror Lake, felt much better today.
10 August 2009	Brooks Adrenaline 8	Easy Run	41.00 min	9.00 km	Legs a bit tired. Hot weather.
09 August 2009	Brooks Adrenaline 8	Long run	144.00 min	31.00 km	Legs were tired today. Ran part of it with Ian. Still feeling the Death Race.
08 August 2009	Brooks Adrenaline 8	Easy Run	63.00 min	14.00 km	Legs tired, but actually felt better half way through.
07 August 2009	Brooks Adrenaline 8	Threshold Intervals	64.00 min	15.00 km	Threshold intervals, 3000m (10:27), 2000m (7:04), 2000m (7:00), 2000m (6:59) all with 400m jog. Felt lousy and tired. Not well recovered right now. Warmup: 12 min Cooldown: 15 min
06 August 2009	Brooks Adrenaline 8	Easy Run	62.00 min	14.50 km	Around Mirror Lake. Legs MUCH better today.
05 August 2009	Brooks Adrenaline 8	Easy Run	32.50 min	6.50 km	Really, really tired legs. Oh my.
04 August 2009	Saucony A2	Short Intervals	68.00 min	15.50 km	7 x 800 meters with David A at about 2:30. Rest was 400m slow jog/walk in about the same time. It actually felt really good, although muscles were still tight from the Death Race. Warmup: 10 min Cooldown: 26 min
02 August 2009	Brooks Adrenaline 8	Easy Run	12.00 min	2.50 km	Ran back and forth taking photos during the kids' 5 km race. Amalia finished the hilly course in 1:02 and Karly ran 31:32.
01 August 2009	Vasque Aether Tech	Race	190.00 min	43.00 km	Death Race. Leg 3 - 1:10 Leg 5 - 1:50 Great run on the first leg, but on the second one I got tired after the river crossing. Ran for a British Commando Soldier team, great fun. When I finished leg 1, I was informed that Alex, who ran leg 1, had a sore knee. He was planning on running leg 5 as well, so I volunteered to run leg 5 instead. Very tired, but still fun! Warmup: 10 min
30 July 2009	Brooks Adrenaline 8	Easy Run	62.50 min	12.50 km	Grande Cache, very hilly run again. Legs are getting a bit tired from all this steep up and down. Taking tomorrow off to rest my legs a bit for Saturday's race.
29 July 2009	Brooks Adrenaline 8	Easy Run	31.50 min	6.50 km	Grande Cache morning run. Ran part of leg 1, felt pretty good. Warm weather all week here.
29 July 2009	Brooks Adrenaline 8	Easy Run	35.00 min	7.00 km	Grande Cache evening run. Ran down to a lake and up. Very hilly of course. Legs starting to feel tired.
28 July 2009	Brooks Adrenaline 8	Easy Run	62.00 min	13.00 km	Grand Cache evening run. Hilly place, ran on some pretty hard trails. Effort - fairly hard, legs got tired for sure.
27 July 2009	Brooks Adrenaline 8	Easy Run	67.00 min	14.50 km	Lunch run with Gerhard. Felt surprisingly good, considering yesterday's long run was a fairly hard effort.
26 July 2009	Nike Vomero	Long run	159.00 min	35.50 km	Easy pace with Ian for 40 minutes, then I picked it up and ran 4:20 pace for the remainder. It was getting hard at the end, and my left calf is tight from yesterday's race with the cramp incident.
25 July 2009	Saucony A2	Race	70.00 min	17.00 km	Yesterday, I placed 2nd in the 5 Peaks Enduro trail race at Chickakoo Lake Recreation Area, west of Edmonton. It was a really nice day, although very hot, and the course was quite fun. Lots of hills, but most are fairly short and there’s usually a down hill right after, so in other words, rolling hills. The Enduro course is in total 14 km (2 x 7 km). Kurt Mueller took it out very fast, and got a pretty good lead right from the start. Brian Torrance was chasing him, and I was chasing both. The three of us joined up just before the first lap. On the flat part in the beginning of the second lap, I felt I needed to pick up the pace a bit. I got a bit of a lead immediately, which surprised me. I am naturally quite good on flats, and quite poor on hills, so I needed to take advantage of the flats. Not surprisingly, on the first hill, they were right behind me again. Then during some more flat parts, I got a lead again and I was feeling good. I noticed Kurt was falling behind Brian. I know that Brian is very strong towards the end of races, so I did all I could to go hard at this point. I kept the lead for a good while. Then, with about 2 km left, there were still a few hills left, and I started losing it a bit and I noticed my lead was diminishing. If I could manage the last 6 rolling hills in the lead, maybe I could go hard on the last flat kilometre, was my thinking. Nope, that would not happen, as Brian came flying by, and there was nothing I could do. On top of all, my calves started cramping going down the hills, which probably was because of the heat (dehydration) and me sprinting fast down. I don’t recall ever having calf cramps before. I had to slow down a bit on the last kilometre because of the cramping. I finished in 56:27 and Brian won in 56:12 and I’m quite happy with my performance this day. I could have gone a little faster if it hadn’t been for the cramps, but the good signs were that I didn’t die going up the hills, and my downhill running was strong. I do not consider myself a good cross-country runner, but today was a good run for me. Karly was 2nd in the 15-19 category, way to go! Denise did good too, and Amalia ran great in the kids’ race, which was about a mile long. She only had to walk once, just for a little bit.
24 July 2009	Brooks Adrenaline 8	Easy Run	60.50 min	13.00 km	Lunch run in hot weather. Felt pretty good still. 27 degrees C.
23 July 2009	Brooks Adrenaline 8	Easy Run	55.00 min	12.00 km	Lunch run, hot weather.
22 July 2009	Brooks Adrenaline 8	Easy Run	75.00 min	15.50 km	Lunch run with Gerhard on the ski trails. Felt quite good. Hot! 28 degrees C.
21 July 2009	Saucony A2	Long Intervals	35.00 min	8.00 km	5 x 1000 m on the track, 2 min jog recovery/200 m. Splits: 3:11, 3:10, 3:10, 3:10, 3:12. Good one, consider the conditions. It was very hot weather - 27 degrees and direct sunlight. My feet were getting really hot on that black rubber track! Warmup: 5 min Cooldown: 6 min
21 July 2009	Nike Vomero	Easy Run	48.00 min	11.00 km	Lunch run, legs feeling better today. Warm out.
20 July 2009	Nike Vomero	Easy Run	58.00 min	12.50 km	Easy lunch run with Gerhard. Legs still a bit weak but better than yesterday.
19 July 2009	Brooks Adrenaline 8	Long run	110.00 min	23.50 km	Tired overall, ran at slow pace today. Very windy too.
18 July 2009	Brooks Adrenaline 8	Race	94.00 min	23.00 km	Wainwright Battle River Run half-marathon. Shared the first place with Ian. Brutally hot and strong winds too. Body and legs felt dead from the start.
17 July 2009	Brooks Adrenaline 8	Easy Run	60.50 min	13.50 km	Easy run with Gerhard at lunch.

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