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Grellan logged 19668 miles.

Last workout 9 days ago. Help get them back on track!

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  1. RUN
    Cork to Cobh 20.6 mi 02:46 08:04 pace

    Long run training for pacing Dublin at the end of the month. Including 15 miles from Cork to Cobh in about 1:55/56, with a very slow 3 mile cool-down. The 15 mile plan was anywhere from 7:30 to 8 m... read more

  2. VELO
    good Coachford Macroom Loop 36.04 mi 01:56 18.7mph pace

    Afternoon spin with Adrian, putting off my long run until tomorrow. No HRM.

  3. VELO
    good Windy Gap - Lissarda 29.13 mi 01:33 18.7mph pace

    One of the last chances this year o get a evening cycle in the sunshine after work. Around the Windy Gap loop to Lissarda with Adrian - nice to get out. No HRM.

  4. RUN
    good CIT Track 10 mi 01:20 08:02 pace

    With 5 x 1 mile all between 6:40 and 6:50 pace, pulled along by Elaine and the gang doing 3 x 2 miles at the same pace. Glad to be getting some speed back in the legs - and to think I churned out 2... read more

    • Keith S.
      Keith S.

      what's next Grellan? I sense a basic marathon ;-) or pacing Dublin

      13 days ago Like

    • Grellan M.
      Grellan M.

      Pacing Dublin Keith and then probably Clon in December, before the Christmas 50 miler.

      13 days ago Like1 person

    • Keith S.
      Keith S.

      I will have to join you a mile for every 5 years of your existence Grellan, also interested to see you are heading to 20000 miles on DM , some going for an auld fella.

      11 days ago Like

  5. VELO
    alright Coachford Macroom Loop 36.04 mi 02:06 17.2mph pace

    Easy morning spin with Adrian in glorious sunshine. Surprisingly I got a hunger knock towards the end of what is a relatively short spin. As yesterday was the first day of a carb depletion phase I ... read more

  6. RUN
    Ballincollig - Victoria Cross 18.66 mi 02:23 07:40 pace

    Steady morning long run. Felt tired towards the end. Avg Hr 140 (667 Hb/Km).

    • Derek C.
      Derek C.

      great run especially after Wales Grellan . Dublin will be no problem . did I hear you saying you are pacing the 3.30 group

      17 days ago Like

    • Cathal D.
      Cathal D.

      What do u eat for breakfast ;-) ? Some man. Greece next year for you ;-)?

      16 days ago Like

    • Grellan M.
      Grellan M.

      Yeah Derek - pacing 3:30 so have to keep in shape :-(.

      Cathal, no breakfast but I had carb loaded for the last two weeks - Greece would be epic alright, but I have so many options that I don't know what I'm doing yet.

      16 days ago Like

  7. RUN
    Curraghbeg Hill 6.79 mi 00:52 07:43 pace

    Return to the weekly hill run. 2 Miles up @ 8:50 pace and down @ 6:14 pace. No HRM. Surprisingly my legs felt stiffer after this run than after IM Wales.

  8. RUN
    good CIT Track 6 mi 00:48 08:00 pace

    With 2 x 2 miles @ 7:15 pace. No Garmin - time and distance guessed.

  9. RUN
    good Ballincollig - Victoria Cross 13 mi 01:54 08:46 pace

    Easy longish run - first after IM Wales. I had no issues apart from some slight muscle ache. Ideally I should have run a few easy miles every day so as to quicken recovery. Avg Hr 121 (659 Hb/Km)

  10. VELO
    Tenby - Prembrokeshire 112 mi 07:16 15.4mph pace

    Bike Leg of ironman Wales. Made good progress over the first "flat" 40 miles. Got a puncture at mile 65 and eventually had to change out the tyre at mile 80. Great support along the route... read more

  11. swim
    Tenby 3900 m 01:18 32:07 pace

    Swim Leg of Ironman Wales. Took it reasonably handy and enjoyed the 4 foot swell. Took on enough salt to last the whole day.

  12. RUN
    Tenby 26.22 mi 04:08 09:28 pace

    Run Leg of Ironman Wales. over 4 hilly loops. Took the first loop a little hard and eased back on the pace for the remaining three loops, walking the hills chatting to other runners, soaking up the... read more

  13. RUN
    good CIT Track 5.87 mi 00:48 08:07 pace

    Easy run at the track with 400m pickups @ 6:20/30 pace. Avg Hr 131 (661 Hb/Km)

  14. RUN
    alright Ballincollig 5.19 mi 00:40 07:42 pace

    40 minutes run off the bike. Legs still heavy from yesterday. Avg Hr 128 (612 Hb/Km)

  15. VELO
    good Windy Gap - Lissarda 29.16 mi 01:40 17.5mph pace

    Easy morning cycle with Ian - last brick session before Wales. Avg Hr 118 (251 Hb/Km)

  16. RUN
    good Ballincollig - Carrigrohane 8.13 mi 01:00 07:22 pace

    ! hour run with 3 x 1 mile @ 6:49/50/45. Avg Hr 138 (632 Hb/Km)

  17. VELO
    good Windy Gap - Lissarda 29.07 mi 01:26 20.3mph pace

    Steady evening cycle. A very lazy week (busy elsewhere) with this being the first form of any exercise. Avg Hr 143 (263 Hb/Km)

    • Keith S.
      Keith S.

      Was wondering were you alive G, all the best there and well done K, this time next week will be interesting.

      about 1 month ago Like

    • Forward T.
      Forward T.

      Great solid cycle! September is always a change of gear. Life just becomes a bit faster after the summer is 'over' like there is an urgency to get things done before the wintery months.

      about 1 month ago Like

  18. RUN
    good Ballincollig - Straight Road 12.22 mi 01:30 07:21 pace

    Very pleased with how this run went, managing to keep a relatively even pace all the way - although I was pushing the effort much more towards the end. All good training for those mental demons tha... read more

    • Elaine G.
      Elaine G.

      Super session Grellan, coming at a perfect time now as the countdown to your big event continues!

      about 1 month ago Like

    • Brent P.

      You are eating up the miles Grellan! Will we see you in the Elites for Iron Man Wales?

      about 1 month ago Like

    • Grellan M.
      Grellan M.

      No chance of that Brent.

      about 1 month ago Like

  19. VELO
    good Carrigadrohid - Windy Gap - S... 52.82 mi 03:03 17.3mph pace

    Relatively easy morning spin on the bike with Ian - except for the hill up Shanakiel, where I tested our my new 11/27 rear cassette (was 11/25) - it's certainly easier on the HR with the 27 on... read more

  20. RUN
    good Mahon - Passage West - Rafeen... 11.52 mi 01:27 07:35 pace

    I volunteered to lead the 8 minute mile group for the club coffee morning run. As it was just myself and Ciaran, I ended up being pulled along by him most of the way around, which felt more stressf... read more