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Hi, my name is Robert. I built this free running log for people wanting an easy to use running, that gives you instant statistics and reports.

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Robert's Training Log

Showing my 100 most recent runs.

[start] << 100 Back 6 7 8 9 10 - Next 100 >> [last of 16 pages]
DateShoesTypeTimeDistanceComments
29 April 2009New Balance xxxEasy Run 38.00 min9.00 kmSame as this morning - 2 laps around Mirror Lake and home again. Ran at 9pm.
28 April 2009Saucony A2Long Intervals 62.50 min15.00 km8 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 2009Asics Gel Nimbus 9Tempo run 89.60 min22.50 kmTempo 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 2009Saucony A2Tempo run 133.50 min31.00 km20 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 2009New Balance xxxEasy Run 60.50 min12.50 kmVery, 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 2009Asics Gel Nimbus 9Easy Run 69.00 min14.00 kmVery easy with Aug runners and Ian.
21 April 2009Asics Gel Nimbus 9Hills 78.00 min17.50 km16 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 2009Asics Gel Nimbus 9Easy Run 68.50 min15.50 kmFelt surprisingly good today, considering I ran a 10 mile race in racing flats yesterday. Good sign.
19 April 2009Saucony A2Race 103.50 min25.50 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 2009Asics Gel Nimbus 9Easy Run 36.00 min8.00 kmEasy jog, strong winds today.
17 April 2009Asics Gel Nimbus 9Easy Run 66.00 min14.00 kmEasy lunch run with Dexter and Gerhard.
16 April 2009Saucony A2Long Intervals 52.00 min12.50 km4 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 2009Asics Gel Nimbus 9Easy Run 43.00 min10.00 kmLate evening run, nice and relaxed.
15 April 2009Asics Gel Nimbus 9Easy Run 51.00 min12.50 kmGood pace at lunch. Felt good.
14 April 2009Saucony A2Tempo run 52.50 min14.00 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 2009Asics Gel Nimbus 9Easy Run 41.50 min10.00 kmFelt great today, legs really light.
12 April 2009Saucony A2Threshold Intervals 42.00 min10.00 kmLate 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 2009New Balance xxxEasy Run 65.00 min14.00 kmLegs not that fresh today.
11 April 2009Adidas Super NovaEasy Run 79.00 min17.00 kmEdmonton river valley. Ended up being a lot of hill running, and the legs were quite tired by the end.
10 April 2009Adidas Super NovaEasy Run 45.00 min10.00 kmEasy noon run, felt pretty good. Stayed out late at Uncle B's last night.
09 April 2009Adidas Super NovaThreshold Intervals 67.50 min16.50 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 2009New Balance xxxEasy Run 47.50 min11.00 kmNice lunch run, plus 8 and legs felt fresh.
08 April 2009New Balance xxxEasy Run 53.00 min12.00 kmEvening run, felt great.
07 April 2009Adidas Super NovaLong Intervals 50.00 min11.00 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 2009New Balance xxxEasy Run 40.00 min9.00 kmEasy run, felt pretty tired.
05 April 2009Adidas Super NovaEasy Run 59.00 min12.50 kmRecovery run, legs not that fresh today. Nice evening, didn't dark until after 8:30.
04 April 2009New Balance xxxLong run 164.00 min38.00 kmGood 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 2009Adidas Super NovaEasy Run 62.00 min15.00 kmBull Rush Park, felt great again so I kept a good pace.
02 April 2009Adidas Super NovaEasy Run 64.00 min14.50 kmMet up with David and Gerhard. 4:10 pace (or faster) when I ran by myself. Felt great.
01 April 2009New Balance xxxEasy Run 61.00 min14.50 kmHamstring still a bit tight, but I felt very strong today regardless. I'm getting fit!
31 March 2009Adidas Super NovaEasy Run 64.50 min14.50 kmA tight hamstring had me just jogging, while Ian, David and Gerhard were doing hill repeats.
30 March 2009Adidas Super NovaEasy Run 44.00 min10.00 kmBull 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 2009New Balance xxxLong run 160.00 min34.00 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 2009New Balance xxxEasy Run 80.00 min19.00 kmNice sunny morning, a few degrees minus. Ran on the gravel roads at pretty good speed.
27 March 2009New Balance xxxEasy Run 42.30 min10.00 kmNice day, snow melting and legs felt great today.
26 March 2009New Balance xxxThreshold Intervals 77.00 min19.50 km3 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 2009New Balance xxxEasy Run 49.50 min11.00 kmAround Mirror Lake. Felt okay, still a little bit of sore legs but not too bad. It's getting better.
24 March 2009Adidas Super NovaLong Intervals 53.00 min13.50 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 2009New Balance xxxEasy Run 30.50 min6.50 kmTired legs.
22 March 2009New Balance xxxLong run 167.00 min33.00 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 2009New Balance xxxEasy Run 89.50 min20.50 kmMinus 1, a bit of wind. Felt sluggish today. Listening to music on days like these definitely helps.
20 March 2009New Balance xxxEasy Run 45.00 min10.00 kmTired, not much power in the legs today.
19 March 2009New Balance xxxThreshold Intervals 67.00 min17.20 km4 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 2009New Balance xxxEasy Run 45.00 min10.00 kmLegs still a bit sore, had to take it easy today.
17 March 2009New Balance xxxEasy Run 61.00 min12.00 kmVery easy pace around Mirror Lake. Legs still sore from Sunday.
15 March 2009New Balance xxxLong run 151.00 min34.50 kmAround 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 2009New Balance xxxEasy Run 57.00 min13.50 kmAround Mirror Lake in the afternoon, some of it with Kelly. I felt very good today.
13 March 2009New Balance xxxEasy Run 50.50 min11.00 kmLegs a bit tired today. Plus 7 degrees. Balmy.
12 March 2009New Balance xxxThreshold Intervals 62.00 min15.00 km 4 x 5 laps Little Loop (2750m) with Ian. 1 min rest. A bit slippery here and there due to snow. Splits: 10:27, 10:14, 10:17, 10:10. Warmup: 8 min Cooldown: 9:30
11 March 2009Adidas Super NovaEasy Run 47.20 min11.00 km51 laps at Edgeworth track.
10 March 2009Adidas Super NovaLong Intervals 51.50 min13.50 km 8 x 1080 m at Edgeworth with Ian, 1 lap jog recovery. Splits: 3:44, 3:44, 3:42, 3:43, 3:42, 3:42, 3:42, 3:39. Great workout! I am stronger than I expected at this time. Ian is looking fiercely strong right now. Warmup: 5 min Cooldown: 10 min
09 March 2009Adidas Super NovaEasy Run 30.00 min6.48 km 30 laps at Edgeworth. Legs very exhausted from yesterdays brutal long run.
08 March 2009New Balance xxxLong run 126.00 min25.00 kmInsane weather. Minus 18, wind 40 km/h, gusting to 50 km/h. With the windchill, it becomes minus 32... Footing bad, drifting snow. Normally I would have run at least 30-40 minutes longer today, but with this weather, this was all I could handle. I find I get very tired much quicker under conditions like these.
07 March 2009New Balance xxxEasy Run 90.00 min20.50 kmHeavy snow, could barely see anything because of all the ice on my eyelashes. Bad footing, but I felt good and had a pretty good pace going around the little loop.
06 March 2009New Balance xxxEasy Run 28.00 min7.00 kmQuick run in windy cold weather, round the little loop. Had to run fast to stay warm!
05 March 2009Adidas Super NovaTempo run 59.00 min14.50 km 50 laps at Edgeworth in 40:27. Felt not so smooth but still a pretty nice workout. Good tempo and it felt just right. Warmup: 9:30 Cooldown: 9:30
04 March 2009New Balance xxxEasy Run 65.00 min14.50 kmSnowy roads and hard to get a good grip.
03 March 2009New Balance xxxEasy Run 45.00 min10.00 kmTreadmill at Hyatt in Calgary. Right quad a little stiff.
02 March 2009New Balance xxxEasy Run 40.00 min9.00 kmTreadmill at Hyatt in Calgary.
01 March 2009New Balance xxxLong run 135.00 min27.50 kmChilly long run with Ian and Gerhard. Felt really good though, and only my fingers were a bit cold.
28 February 2009New Balance xxxEasy Run 63.00 min14.50 kmCold run, minus 16. Decent run. Felt pretty good and hands and feet were warm all the way.
27 February 2009Asics Gel-1130Easy Run 34.00 min8.00 kmEdgeworth. Felt really weak today.
26 February 2009Asics Gel-1130Short Intervals 31.00 min7.50 km5 x 432 m (1 lap jog) at Edgeworth. Felt hard. Splits: 1:25, 1:24, 1:22, 1:20, 1:21 Warmup: 9:30 Cooldown: 10 min
21 February 2009Asics 1130Long Intervals 55.00 min12.60 km 6 x (2x550m with 1 min rest) - little Mirror Lake loop. Splits: 3:49, 3:46, 3:48, 3:49, 3:51, 3:47. Warmup: 13 min Cooldown: 13:30
20 February 2009Asics 1130Easy Run 54.00 min13.50 km Felt really good today for some reason.
19 February 2009Asics 1130Easy Run 61.00 min15.00 km

With Ian, short loop.
2 min Threshold + 6 min jog + 4:40 Threshold + 2:40 jog, 12:39 Threshold (6 laps 550 loop) + 1:15 jog + 12:13 Threshold (6 laps 550 loop). 8.4 km of total Threshold running.
Warmup: 10:30
Cooldown: 9 min

17 February 2009Asics Gel-1130Easy Run 48.00 min10.00 km Easy at Edgeworth with Ian. Left knee a bit sore.
16 February 2009New Balance xxxEasy Run 45.00 min10.00 km Easy pace, left knee sore after yesterday's long run.
15 February 2009New Balance xxxLong run 118.50 min27.00 kmMinus 15 today, and I was surprised my foot could handle it. Usually, it goes numb when it's colder than minus 5. So I kept going at a pretty good pace by myself around Mirror Lake. About 9:15 per lap. Last 30 minutes, it started getting harder. Good long run for me, all in all.
13 February 2009New Balance xxxLong Intervals 43.00 min10.60 km 5 x 1080 meters (1 lap jog) at Edgeworth. Splits: 3:43, 3:45, 3:45, 3:45, 3:42. Warmup: 2160 meters 9:26 Cooldown: 2160 meters 10:11
11 February 2009New Balance xxxThreshold Intervals 50.00 min12.60 km2 x 4300 m (2 laps Mirror Lake), 1 min rest in between. Splits: 15:48 (7:52, 7:56) 3:40 pace, 15:57 (7:58, 7:59) 3:43 pace. Minus 9 degrees. Warmup: 8 min Cooldown: 9 min
08 February 2009New Balance xxxLong run 90.50 min20.50 kmAround Mirror Lake. Legs a little weak today. Had a terrible sleep because Amalia was sick throughout the night.
07 February 2009New Balance xxxEasy Run 73.00 min16.50 kmMirror Lake loop with David. Felt good today.
06 February 2009Asics Gel-1130Easy Run 38.00 min8.50 kmTired today.
05 February 2009Asics Gel-1130Easy Run 50.00 min11.00 kmEasy with David and Ian.
04 February 2009New Balance xxxEasy Run 40.00 min9.00 kmTired legs today.
03 February 2009New Balance xxxThreshold Intervals 49.00 min11.50 km 3.5 laps at Threshold pace with Ian and David. 1 min recovery. Splits: 0.5 laps 3:28, then 7:45, 7:42, 7:47. The bridge was being fixed so the lap was about 2.050 meters. About 3:45 pace. Warmup: 11:30 Cooldown: 10 min
02 February 2009New Balance xxxEasy Run 40.00 min9.00 kmEasy run around Mirror Lake. Felt tired.
01 February 2009New Balance xxxEasy Run 66.00 min15.50 kmSlippery roads. Been feeling weird all week but decided to try today anyway. Went better than expected but I can tell I have no distance in the legs. They get tired quickly.
28 January 2009New Balance xxxEasy Run 42.10 min9.10 kmIt snowed, which made it messy to run on the sidewalks. Slippery and I had to take it slow. Left knee got sore after.
27 January 2009New Balance xxxEasy Run 42.50 min10.10 kmBeen feeling crappy the last few days, but today was better.
24 January 2009New Balance xxxEasy Run 45.00 min10.00 kmEasy indoors at the Field House. Legs not fresh.
23 January 2009New Balance xxxShort Intervals 50.00 min11.20 km6 x 216 m (1 lap jog recovery). Splits: 40, 39, 38, 38, 37, 38. Warmup: 20 laps Cooldown: 21 laps.
22 January 2009New Balance xxxEasy Run 45.00 min10.50 km50 laps at Edgeworth.
21 January 2009New Balance xxxEasy Run 43.10 min10.10 kmUsual 10k loop. Felt good today. A bit icy.
20 January 2009New Balance xxxThreshold Intervals 51.50 min12.00 km3 x Mirror Lake short loop (2155 m) with Ian and David A. 8:07, 7:57, 7:57 (1 min rest) Warmup: 15 min Cooldown: 12 min
19 January 2009New Balance xxxEasy Run 28.20 min6.15 kmMan, legs were slow today. The long run yesterday must have tired out the poor legs more than I thought... Mirror Lake loop - 28:18
18 January 2009New Balance xxxLong run 96.00 min21.00 kmNice long run by myself. Sun was shining and the snow was melting. Legs fairly fresh too.
17 January 2009New Balance xxxEasy Run 26.00 min6.15 kmSame loop 2nd time today. Same time too.
17 January 2009New Balance xxxEasy Run 26.00 min6.15 kmMirror Lake loop, felt good.
16 January 2009New Balance xxxEasy Run 46.00 min10.10 kmUsual loop, a bit slippery on the roads.
15 January 2009New Balance xxxEasy Run 30.00 min7.00 kmEasy lunch run. Felt quite tired from yesterday's workout.
14 January 2009New Balance xxxThreshold Intervals 42.50 min10.60 km2 x 3240 m on the Edgeworth track, 1 min rest. Splits: 11:56, 12:00 2 km warmup: 9 min 2.1 km cooldown: 9:30
12 January 2009New Balance xxxEasy Run 42.50 min10.00 kmField House, knees hurt after 8 km. Too much round and round.
10 January 2009New Balance xxxEasy Run 44.50 min10.10 kmUsual 10 km loop. Slippery roads.
09 January 2009New Balance xxxLong Intervals 34.00 min8.50 km 3.18 km warmup 3 x 1080 m, splits: 3:45, 3:51, 3:48. Felt pretty crappy doing this! 2.12 km cooldown
08 January 2009New Balance xxxEasy Run 35.50 min8.00 kmFieldhouse track. Felt nice to go the opposite direction for a change.
07 January 2009New Balance xxxEasy Run 39.00 min9.00 kmField house track with David A. Got few strides in too.
06 January 2009New Balance xxxEasy Run 41.50 min9.00 kmEasy run with David A, Gerhard and Ian at Edgeworth.
05 January 2009New Balance xxxEasy Run 26.50 min6.50 km Edgeworth indoor track, 6 x 1080 meters, 26:42. Track felt hard and running today seemed difficult.
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