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Free Running Log
My Running BlogI started a new Running Blog - 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 CamroseI 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?
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! 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 |
Features:
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! How to make coffee - I love coffee! TestimonialsDear Robert.
Fantastic log this is! You get a clear overview and you easily fill in the information needed. PhotosSee 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'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 |
|---|---|---|---|---|---|
| 05 February 2010 | Adidas Supernova Sequence | Easy Run | 52.30 min | 13.00 km | Bull Rush loop, felt great today! I am surprised I can keep this pace with such a long recent break from running. Maybe I'm not quite over the hill for good yet! This loop is about 560 meters and I ran each lap at about 2:15. |
| 04 February 2010 | Saucony A2 (2nd in 2009) | Easy Run | 43.75 min | 10.00 km | Mirror Lake, good run but a little tired overall. |
| 03 February 2010 | Adidas Supernova Sequence | Easy Run | 51.75 min | 12.10 km | Mirror Lake, felt good. Each lap around 9:08 which is 4:13 pace. Good. |
| 02 February 2010 | Adidas Supernova Sequence | Easy Run | 49.74 min | 11.00 km | Mirror Lake. Some snow on the roads make it slow to run. The path around the lake was a bit better and I'm sure they will clean it off soon. |
| 01 February 2010 | Adidas Supernova Sequence | Easy Run | 49.00 min | 10.00 km | Mirror lake, plenty of snow and hard to get any traction. |
| 31 January 2010 | Mizuno Wave Nexus | Easy Run | 97.00 min | 20.00 km | Mirror lake, lots of snow and bad grip. |
| 29 January 2010 | Mizuno Wave Nexus | Easy Run | 56.60 min | 12.70 km | Around Mirror Lake. I'm feeling stronger than expected. |
| 28 January 2010 | Mizuno Wave Nexus | Easy Run | 44.00 min | 10.00 km | Around Mirror Lake. |
| 27 January 2010 | Mizuno Wave Nexus | Easy Run | 42.00 min | 9.40 km | Mirror Lake in minus 16. I just got this Garmin 205, and it's fun to measure loops now. 1 long lap around Mirror Lake is 2.61 km. |
| 26 January 2010 | Mizuno Wave Nexus | Easy Run | 33.00 min | 7.00 km | 33 min easy at Edgeworth. |
| 26 January 2010 | Mizuno Wave Nexus | Easy Run | 36.90 min | 8.10 km | Mirror Lake. Cold today, about -16. |
| 25 January 2010 | Mizuno Wave Nexus | Easy Run | 28.00 min | 6.24 km | Mirror Lake, at 9:30pm. Felt fine, but it was a bit cold and some snow on the streets. |
| 24 January 2010 | Mizuno Wave Nexus | Easy Run | 51.50 min | 11.80 km | Left achilles subtle pain when I started, but after a while it went away, and I felt great. Cold wind, I nearly froze my willie off! |
| 22 January 2010 | Mizuno Wave Nexus | Easy Run | 26.50 min | 6.25 km | Mirror Lake, felt really good today. |
| 21 January 2010 | Mizuno Wave Nexus | Easy Run | 42.60 min | 10.10 km | Felt really good today. Left achilles/calf maintains its status quo - not bad, not great. |
| 17 January 2010 | Nike Vomero | Easy Run | 49.90 min | 10.10 km | !0 km loop with Ian. After 6 days of rest, the tendon/calf doesn't seem any better at all. |
| 11 January 2010 | Mizuno Wave Nexus | Easy Run | 35.00 min | 7.50 km | Around Mirror Lake. Achilles a little sore still, not getting worse but not getting better either. I'll take 2 days off completely now and see what happens. |
| 10 January 2010 | Mizuno Wave Nexus | Easy Run | 79.00 min | 16.50 km | Around Mirror Lake a few times. Left calf/achilles better than 2 days ago. Longest run for a long time for me, and that actually felt nice. |
| 09 January 2010 | Mizuno Wave Nexus | Easy Run | 55.00 min | 11.50 km | Around Mirror Lake with David A, David B and Gerhard. My achilles complained a bit in the beginning, but it felt better after 30 minutes. For some reason, turning left while running seems to aggravate the achilles area. Weird. I might have take a few days completely off if things don't improve soon. The tendon area felt uncomfortable all day when walking around. |
| 08 January 2010 | Nike Vomero | Easy Run | 28.00 min | 6.15 km | Mirror Lake Loop. |
| 07 January 2010 | Mizuno Wave Nexus | Easy Run | 30.00 min | 7.00 km | At Edgeworth. My left achilles/calf does not seem to like going indoors. Either it's the hard surface, the sharp turns, or a combination of both. |
| 06 January 2010 | Mizuno Wave Nexus | Easy Run | 27.00 min | 6.15 km | Minus 23, around Mirror Lake. Felt fine. |
| 05 January 2010 | Mizuno Wave Nexus | Easy Run | 35.00 min | 7.50 km | Edgeworth with Gerhard. |
| 04 January 2010 | Mizuno Wave Nexus | Easy Run | 29.00 min | 6.15 km | Mirror Lake loop, felt okay, only slow. |
| 03 January 2010 | Mizuno Wave Nexus | Easy Run | 47.00 min | 10.10 km | Usual loop, little bit tired overall. |
| 02 January 2010 | Mizuno Wave Nexus | Easy Run | 24.00 min | 5.00 km | Around Mirror Lake. |
| 01 January 2010 | Mizuno Wave Nexus | Easy Run | 47.00 min | 10.20 km | Felt a bit of strain in the achilles/lower calf muscle by the end of this run. |
| 31 December 2009 | Mizuno Wave Nexus | Easy Run | 42.00 min | 10.00 km | Indoor run at the Edgeworth, first indoor run of the season. Felt a bit of discomfort in the left calf, but not a lot. |
| 29 December 2009 | Mizuno Wave Nexus | Easy Run | 24.00 min | 5.00 km | Around Mirror Lake and calf felt okay. |
| 28 December 2009 | Nike Vomero | Easy Run | 24.00 min | 5.00 km | Same Mirror Lake loop as yesterday. Felt just fine, no pain in the calf, just a vague feeling it's not 100% yet, but it's getting there. |
| 27 December 2009 | Nike Vomero | Easy Run | 24.00 min | 5.00 km | Around Mirror Lake. Felt better today then yesterday - a little bit stronger and only about 4.34 percent pain in my calf. :) |
| 26 December 2009 | Nike Vomero | Easy Run | 25.00 min | 5.00 km | Around Mirror Lake. First run in, like FOREVER! And, my calf was not bad at all. I went to the physiotherapist on Tue and I received ultrasound treatment. It seems to do wonders - I was sore the next day but a good kind of soreness. I've stretching the calf quite a bit this week, and it's already a lot better. Maybe I'm finally on my way out of this stupid injury mess. I'm just so totally out of shape, it's not even funny. |
| 06 December 2009 | Mizuno Wave Nexus | Easy Run | 100.00 min | 20.00 km | Las Vegas Marathon. I knew my achilles would complain after a while, but I wanted start the race anyway, and just jog part of it. After 2-3 minutes, it hurt a bit, but I kept going. I ran with Earl and David B, and the pain didn't seem to get worse, so I decided to keep going. I ran along the strip and back again, and by about 20km, I was back at our hotel (MGM Grand), so I called it quits at that point and went to the hotel and iced the achilles. |
| 30 November 2009 | Mizuno Wave Nexus | Easy Run | 9.00 min | 2.00 km | Test run - no good. After 1 km, the achilles was sore. |
| 21 November 2009 | Mizuno Wave Nexus | Easy Run | 20.00 min | 4.00 km | Test run, after 2 km, the achilles was sore. Had to turn around. This sucks. |
| 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 |