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  • 47 miles
  • 04:33 time
  • 3807 calories
  • 5 workouts
  • This Week time period


  1. RUN
    good Ballincollig - Carrigrohane 8.12 mi 01:05 08:01 pace

    Steady evening run. Avg Hr 127.

  2. VELO
    good Windy Gap - Lissarda 28.85 mi 01:29 19.5mph pace

    Steady effort on the tri-bars in the evening sunshine. Avg Hr 137 (262 Hb/Km)

  3. RUN
    good Curraghbeg 6.77 mi 00:55 08:07 pace

    Return to the lunchtime run up Curraghbeg Hill - 2 miles up @ 9:19 pace and down at 6:45 pace - 38/25 seconds slower per mile than last time out - not too bad 10 days after a 100 miler. I'm as... read more

  4. RUN
    good Inniscarra Lake 2.1 mi 00:18 08:37 pace

    Short out and back run along the lake shore after the swim. Legs good.

  5. swim
    good Inniscarra Lake 2470 m 00:46 29:45 pace

    The lake was a bit choppy for this late evening swim.

  6. RUN
    Ballincollig 5.55 mi 00:47 08:31 pace

    A run around the town at a comfortably sustainable pace about 20 minutes after coming off the bike and refuelling. As the legs were still warm I did not feel any residual niggles from Belfast which... read more

  7. VELO
    good Bealnamorrive - St HJohns Wel... 80.25 mi 04:44 17.0mph pace

    Adrian was doing one of his key sessions for IM Wales (95 miles on the bike followed by an hours run). I decided to join him for the first 60 mile loop and continued on with him for another 10 mile... read more

  8. RUN
    Ballincollig 2.16 mi 00:18 08:25 pace

    Short run around the block off the bike. Legs reasonably ok for the first run since Belfast with no pain but plenty of stiffness, particularly in the hammys. Avg hr 126 (659 Hb/Km).

  9. VELO
    good Windygap - Lissarda 28.83 mi 01:33 18.6mph pace

    Morning cycle, not pushing the effort too hard. Avg Hr 135 (271 Hb/Km)

  10. swim
    good Inniscarra Lake 2535 yd 00:50 34:42 pace

    Evening swim with Adrian - time guessed.

  11. VELO
    Ballincollig - Crookstown 20 mi 01:05 18.5mph pace

    Easy evening out and back cycle on flat route, although I did push a little on the return leg with the wind at my back. Good to get the blood flowing in the legs after Belfast - could feel a few ac... read more

    • Keith S.
      Keith S.

      You need to be careful now G , you need some real recovery, a week in the Sun perhaps😉

      7 days ago Like

  12. swim
    good Inniscarra Lake 1619 yd 00:35 38:22 pace

    Easy evening swim, with no pressure on the legs.

  13. RUN
    blah Belfast 102.6 mi 24:00 14:02 pace

    Everyone has a plan.............. until they get punched in the face (Mike Tyson).

    My plan was simple - to run 220km+ in 24 hours. The punch in the face came after 14 hours (140km), when my legs ... read more

    • Derek C.
      Derek C.

      still a fantastic achievement Grellan , congrats on a brilliant run . Well done

      10 days ago Like

    • Brendan

      It's always good to have a plan B!! 100miles is still no mean feat! Well done and as you said your A race is in a few weeks and I'm sure you won't have overstrained for that.

      10 days ago Like

    • Cathal D.
      Cathal D.

      Still fair going. You aren't a man to lie down for long.

      10 days ago Like

    • Keith S.
      Keith S.

      Was wondering what happened Grellan, could not get proper updates, suspect you will be back in Belfast again, you owe it that, last few lines are spot on, you are human after all but as always huge respect, well done mon ami.

      7 days ago Like

  14. VELO
    good Sandycove - Timoleague 30.72 mi 01:55 16.0mph pace

    Enjoyable easy cycle with Adrian along the coast on a warm sunny morning. Adrian was driving on for a 3 hour cycle and a 1 hour run, whereas I was tapering for a longer race next weekend. Avg Hr 124.

  15. swim
    good Sandycove 1450 m 00:32 36:03 pace

    Easy paced morning sea swim around the back of the Island with Adrian. Water cold compared to the Lake. As we were setting up the bikes for a short spin afterwards a group were getting ready for a ... read more

  16. RUN
    alright Mahon - Passage West - Rafeen... 11.65 mi 01:36 08:15 pace

    Saturday morning club run. Felt tough enough for the pace. Avg Hr 131 (672 Hb/Km)

  17. swim
    good Inniscarra Lake 2100 m 00:41 31:21 pace

    Evening swim in the lake.

  18. RUN
    good CIT Track 8.35 mi 01:18 09:21 pace

    Slow warmup for an ultra paced run and 1 mile walking cooldown. Avg Hr 108 (628 Hb/Km)

  19. RUN
    alright Ballincollig 7 mi 01:07 09:33 pace

    Morning recovery type run with a walking wamup and cooldown mile @ 12 minute pace. Avg Hr 113 (670 Hb/Km)

    • Keith S.
      Keith S.

      Hello G, you asked me re what my next race is? not sure really,as the family gets priority in Summer time , but Dublin marathon is a target for a pb if work here permits , sub 3:08 as you know is my real need!, have to do something different though as I am static now time wise, injuries a factor as I ramp up on speed workouts , age and recovery? leave it with me and I will figure something out , thanks for the support , you're a good guide for me and always enjoy your intelligent approach

      21 days ago Like

  20. RUN
    blah Athlone 13.04 mi 01:42 07:48 pace

    Half Marathon end to Tri-Athlone. Unfortunately the legs/body didn't have the energy/speed after the bike to deliver the expected 1:35 ish HM. Very difficult to resist the urge to stop and wal... read more

    • Keith S.
      Keith S. Great Performance
      Great Performance:

      5:07 x 2 + 40 will get sub 11 Grellan, you'll have learned a lot I suspect, very well done , great time and effort imo, onwards my friend

      24 days ago

    • Cathal D.
      Cathal D.

      Outstanding stuff

      23 days ago Like

    • Grellan M.
      Grellan M.

      That's all very well Keith but Athlone is flat relative to the mountainous Wales course ;-)

      21 days ago Like1 person

    • Keith S.
      Keith S.

      thanks for the geography lesson Grellan

      21 days ago Like