Number of users: 2666.

Running Log

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]

Date	Shoes	Type	Time	Distance	Comments
07 May 2008	Asics Gel Nimbus 9	Easy Run	63.00 min	13.50 km	Valley bike path run with Ian and Gerhard.
06 May 2008	Brooks yellow racers	Short Intervals	35.00 min	9.00 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 2008	Asics Gel Nimbus 9	Easy Run	44.00 min	10.00 km	Felt better today. Usual 10k loop.
05 May 2008	Asics 1130	Easy Run	46.00 min	10.00 km	Easy lunch run. Felt pretty weak and tired today.
04 May 2008	Asics 1130	Easy Run	64.00 min	14.00 km	2nd run of the day, a few hours after the Puffin race, with Gerhard and David. I felt great.
04 May 2008	Brooks Trance	Race	45.00 min	11.00 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 2008	Asics 1130	Mixed	15.00 min	3.00 km	3 x (10s + 20s) with Karly. Splits: 10, 21, 10, 20, 10, 21 Warmup: 5 min Cooldown: 5 min
03 May 2008	Asics 1130	Easy Run	33.00 min	7.00 km	Pre-Puffin for a muffin running club run.
01 May 2008	Asics 1130	Easy Run	39.00 min	9.00 km	Easy run, left knee still slightly sore.
29 April 2008	Asics 1130	Easy Run	45.00 min	10.00 km	3 x 1000m in about 4:00 with Gerhard. Felt okay. Left knee so-so.
28 April 2008	Asics 1130	Easy Run	25.00 min	6.00 km	Felt better today.
26 April 2008	Asics 1130	Easy Run	27.00 min	6.00 km	Easy jog. My hamstrings complained after 15 minutes. My knees are sore too.
21 April 2008	Asics Gel Nimbus 9	Easy Run	185.00 min	43.00 km	Boston 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 2008	Asics Gel Nimbus 9	Easy Run	24.00 min	4.50 km	Easy jog with Mary in Winthrop.
16 April 2008	Asics 1130	Easy Run	43.00 min	10.00 km	3 x 1000m threshold temp with Ian. Splits: 3:49, 3:48, 3:49 Warmup: 12 min Cooldown: 17 min
15 April 2008	Asics 1130	Easy Run	49.50 min	11.00 km	Can't remember where I ran this day.
14 April 2008	Asics 1130	Easy Run	41.50 min	10.00 km	Felt really good today.
12 April 2008	Asics 1130	Threshold Intervals	113.00 min	26.00 km	Mini 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 2008	Asics 1130	Easy Run	42.00 min	10.00 km	Felt strong today. My right foot is a little sore underneath. Must have stepped on something.
10 April 2008	Brooks Trance	Easy Run	57.00 min	12.00 km	Easy run with Ian. Felt good today.
09 April 2008	Brooks Trance	Easy Run	48.00 min	11.00 km	Forgot my Asics 1130 in Wainwright. My Brooks Trance shoes seem to give me some issues with my right foot.
08 April 2008	Brooks Trance	Long Intervals	56.00 min	13.00 km	Good 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 2008	Brooks Trance	Long run	105.00 min	19.00 km	Easy and slow pace today with Mary and Ian.
05 April 2008	Brooks Trance	Race	97.00 min	21.00 km	Spring 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 2008	Asics 1130	Easy Run	46.00 min	10.00 km	28 min easy, then 4 x 200m at 36, 38, 38 and 36. With Augustana runners.
03 April 2008	Asics 1130	Easy Run	44.00 min	10.00 km	Easy at lunch. Windy today.
02 April 2008	Asics 1130	Easy Run	49.50 min	11.50 km	Lunch run at good pace.
01 April 2008	Asics 1130	Easy Run	56.50 min	12.00 km	Easy run with Gerhard at lunch.
30 March 2008	Asics 1130	Marathon Pace	164.00 min	33.00 km	Long run + 10,000 on the track in 39:50. Ian looked very strong today. Warmup: 1:50 Cooldown: 15 min
29 March 2008	Asics 1130	Easy Run	42.00 min	10.00 km	Quick run before the last Joseph and the amazing technicolor dreamcoat play.
28 March 2008	Asics 1130	Easy Run	50.00 min	11.00 km	Easy run, a bit tired.
27 March 2008	Asics 1130	Threshold Intervals	62.00 min	15.50 km	5 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 2008	Asics 1130	Easy Run	54.00 min	11.50 km	Easy run around town.
25 March 2008	Asics 1130	Easy Run	50.00 min	12.00 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 2008	Asics 1130	Easy Run	59.00 min	12.50 km	Good run with Gerhard.
23 March 2008	Asics 1130	Easy Run	51.00 min	11.00 km	With David A. and Gerhard. Felt a bit tired from yesterday's long run.
22 March 2008	Asics 1130	Long run	168.00 min	31.00 km	Easy 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 2008	Asics 1130	Easy Run	51.50 min	11.50 km	Cold run; a bit windy and I wore shorts. Felt pretty strong today.
20 March 2008	Asics 1130	Threshold Intervals	52.00 min	13.00 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 2008	Asics 1130	Easy Run	43.00 min	10.00 km	Usual 10k loop. Felt quite good today. 42:55.
18 March 2008	Asics 1130	Easy Run	61.00 min	12.50 km	Easy lunch run with Ian and Gerhard. A little sore and tired from Sunday.
16 March 2008	Asics 1130	Marathon Pace	120.00 min	28.00 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 2008	Asics 1130	Long run	101.00 min	19.00 km	Easy long run with Mary and Ian. Felt tired after it anyway.
14 March 2008	Adidas Boston	Easy Run	49.00 min	11.00 km	Lunch run with Augustana runners.
13 March 2008	Adidas Boston	Threshold Intervals	49.00 min	11.50 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 2008	Adidas Boston	Easy Run	42.00 min	10.00 km	Felt really good today. I guess I ran almost at marathon pace today. 42:20 on this loop is good.
11 March 2008	Adidas Boston	Mixed	37.00 min	9.00 km	Threshold 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 2008	Brooks Trance	Easy Run	70.00 min	14.00 km	Ouch, 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 2008	Brooks Trance	Long run	145.00 min	26.00 km	Easy long run with Ian and Mary. My left knee a little sore towards the end. Nice weather.
07 March 2008	Brooks Trance	Easy Run	53.00 min	11.00 km	Easy pace with Augustana runners. Sunny and nice, although not all that warm.
06 March 2008	Adidas Boston	Easy Run	53.00 min	12.50 km	Good lunch run. Kept a good pace.
05 March 2008	Adidas Boston	Marathon Pace	45.00 min	11.00 km	Good pace today, felt very strong.
01 March 2008	Brooks Trance	Easy Run	59.00 min	13.50 km	Good pace today, felt great!
29 February 2008	Brooks Trance	Easy Run	34.50 min	7.00 km	Easy pace with Augustana runners. Felt tired today.
28 February 2008	Brooks Trance	Threshold Intervals	49.00 min	11.50 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 2008	Brooks Trance	Easy Run	59.50 min	12.50 km	Easy lunch run with Gerhard and Ian. Legs and body felt really good and rested today, for a change.
25 February 2008	Brooks Trance	Easy Run	29.00 min	6.50 km	Easy lunch run. Right foot a little sore.
24 February 2008	Brooks Trance	Easy Run	67.50 min	15.00 km	Felt pretty weak today. Should have gone longer.
23 February 2008	Brooks Trance	Easy Run	56.50 min	12.00 km	Felt okay. Sunny and around zero degrees.
22 February 2008	Brooks Trance	Easy Run	46.00 min	10.00 km	Knee felt better today. Decent run, sunny and nice weather, around minus 3.
20 February 2008	Brooks Trance	Easy Run	47.00 min	10.00 km	Left knee hurts. Sluggish today.
19 February 2008	Brooks Trance	Easy Run	27.00 min	6.00 km	Left knee hurts from yesterday's run. Otherwise didn't feel too bad. Weather is pretty good, around minus 3-4.
18 February 2008	Brooks Trance	Easy Run	43.50 min	10.00 km	Usual 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 2008	Brooks Trance	Easy Run	28.00 min	6.50 km	At Edgeworth. Felt really tired today. Cut it short.
25 January 2008	Brooks Trance	Easy Run	52.00 min	11.00 km	Easy run with Augustana runners.
15 January 2008	Brooks Trance	Short Intervals	44.00 min	10.00 km	10 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 2008	Brooks Trance	Long run	108.00 min	23.00 km	Long run by myself. Had a big headache today. Got better after a while of running. Haven't slept enough lately.
11 January 2008	Brooks Trance	Easy Run	55.00 min	11.50 km	Easy run with Aug runners. Felt good, nice weather, only minus 7.
10 January 2008	Brooks Trance	Easy Run	35.00 min	8.00 km	36 laps at Edgeworth Centre (outer lane). Kinda boring.
09 January 2008	Brooks Trance	Tempo run	36.00 min	9.00 km	Warmup: 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 2008	Avia Avi-Lite A2230MWSO	Long run	92.00 min	20.00 km	1:32 long run with Ian. Felt sore in my right groin again. I'd better quit these shoes.
05 January 2008	Adidas Boston	Easy Run	44.00 min	10.00 km	Felt good around the 10 km loop.
03 January 2008	Avia Avi-Lite A2230MWSO	Easy Run	45.00 min	10.00 km	Usual 10 km loop.
02 January 2008	Avia Avi-Lite A2230MWSO	Short Intervals	31.50 min	7.00 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 2008	Adidas Boston	Easy Run	44.00 min	10.00 km	10 km loop in 43:44. Felt good today.
31 December 2007	Adidas Boston	Easy Run	44.00 min	10.00 km	Felt good along the usual 10 km loop. Pretty cold.
28 December 2007	Avia Avi-Lite A2230MWSO	Easy Run	44.00 min	10.00 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 2007	Avia Avi-Lite A2230MWSO	Easy Run	42.50 min	9.50 km	Easy run with Gerhard. Minus 9 or so. Right groin groaned a little bit still.
25 December 2007	Avia Avi-Lite A2230MWSO	Easy Run	28.00 min	6.00 km	Around Mirror Lake. Tired today but still felt like a decent run.
23 December 2007	Avia Avi-Lite A2230MWSO	Easy Run	44.50 min	10.00 km	Felt better today. Less windy today.
22 December 2007	Brooks Trance	Easy Run	22.50 min	5.00 km	My right toe got cold and I think I froze it a little. I still feel my groin problem too.
16 December 2007	Brooks Trance	Easy Run	68.00 min	14.00 km	Groin problem still. My right toes fell asleep during the run. Cold too. Ran with Gerhard.
14 December 2007	Brooks Trance	Easy Run	50.00 min	10.00 km	First after the marathon. My right groin is still a bit sore from the marathon. Rand with Gerhard and David B.
02 December 2007	Avia Avi-Lite A2230MWSO	Race	173.00 min	43.00 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 2007	Brooks Trance	Race	21.00 min	5.00 km	Las Vegas Santa Run - 20:44. Amazing event! Ran maybe faster than I intended, but it felt like a good warmup.
27 November 2007	Avia Avi-Lite A2230MWSO	Threshold Intervals	48.00 min	11.00 km	5 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 2007	Avia Avi-Lite A2230MWSO	Long run	99.00 min	21.00 km	Cool morning with some chilly wind. Ran with Ian, Gerhard and David A. Felt just dandy.
24 November 2007	Adidas Boston	Easy Run	51.00 min	12.00 km	Felt really rested and strong today.
22 November 2007	Avia Avi-Lite A2230MWSO	Long Intervals	63.00 min	14.00 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 2007	Adidas (from Gords)	Easy Run	47.00 min	11.00 km	Cold lunch run with David B.
18 November 2007	Avia Avi-Lite A2230MWSO	Long run	123.00 min	26.00 km	Windy and cold long run with Gerhard and Ian. I felt very good anyway.
17 November 2007	Avia Avi-Lite A2230MWSO	Race	58.00 min	14.00 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 2007	Adidas Boston	Easy Run	44.00 min	10.00 km	Lunch run with Gerhard. Felt good.
15 November 2007	Adidas (from Gords)	Threshold Intervals	53.00 min	12.00 km	5 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 2007	Adidas (from Gords)	Easy Run	43.50 min	10.00 km	Usual 10 k loop, felt good.
12 November 2007	Adidas Boston	Easy Run	200.00 min	40.00 km	Felt 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 2007	Adidas Boston	Easy Run	74.00 min	15.00 km	Easy morning run in Grande Prairie. Felt good.
10 November 2007	Adidas (from Gords)	Race	35.00 min	8.00 km	Coaches 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 2007	Adidas Boston	Easy Run	60.00 min	13.00 km	Afternoon run by myself in Grand Prairie. Very busy traffic.
07 November 2007	Adidas Boston	Easy Run	43.00 min	10.00 km	Felt strong today.

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