This is a variation of mine of a code posted by Macropod. It will only work if the text does actually have 3 spaces as stated above.

Sub PutInTable()
    Application.ScreenUpdating = False
    With ActiveDocument.Range
        With .Find
            .ClearFormatting
            .Replacement.ClearFormatting
            .Forward = True
            .Wrap = wdFindContinue
            .Format = False
            .MatchWildcards = True
            .Text = "[\-]{5,}@[^13^l]"
            .Replacement.Text = ""
            .Execute Replace:=wdReplaceAll
            .Text = "([0-9/]{10}, [0-9:]{5}) ([!^13^l]@)[^13^l]([!^13^l]@[^13^l])"
            .Replacement.Text = "\2^t\1^t\3"
            .Text = "   "
            .Replacement.Text = "vbTab"
            .Execute Replace:=wdReplaceAll
        End With
        
        .InsertBefore "Time" & vbTab & "Message" & vbTab
        .ConvertToTable Separator:=vbTab, NumColumns:=2, Format:=wdTableFormatGrid1, _
        ApplyHeadingRows:=True, AutoFit:=True, AutoFitBehavior:=wdAutoFitWindow
    End With
    Application.ScreenUpdating = True
End Sub