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  • 37 miles
  • 02:29 time
  • 2123 calories
  • 2 workouts
  • This Week time period


  1. VELO
    good Windy Gap - Lissarda 29.11 mi 01:27 20.1mph pace

    Steady cycle in the morning sunshine. Avg Hr 144 (267 Hb/Km)

  2. RUN
    alright Ballincollig - Carrigrohane 8.2 mi 01:02 07:31 pace

    Felt tired going out this evening - with miles 3, 5 & 7 fast to get a bit of jip into my legs. Could only manage 7:06, 6:59 & 6:49 for the fast miles. You got to start somewhere I suppose. ... read more

    • Derek C.
      Derek C.

      good steady run Grellan , well done

      3 days ago Like

    • Keith S.
      Keith S.

      You must be seriously fatigued at this point Grellan , hopefully your taper for Wales will work big time. Well done tonight.

      3 days ago Like

    • Forward T.
      Forward T.

      That's still a good run (I would say excellent but then I run super slow :-P)

      2 days ago Like

  3. swim
    good Sandycove 1770 m 00:41 37:16 pace

    The kids wanted to go some place and jump off a pier so I took them to Sandycove striking a balance between fading daylight and a high tide close to midnight. Tide too low for Pier jumping (they ha... read more

  4. RUN
    alright Ballincollig 7.35 mi 01:00 08:09 pace

    An hours run off the bike. In fact I had planned a 8.1 mile loop but decided to stop and walk home after an hour had elapsed as I was well and truly spent. The lack of a rest day between yesterdays... read more

    • Keith S.
      Keith S.

      Thanks Grellan, well done on your weekend efforts, my plan is to check the IM Wales course and website this week , all the best K

      5 days ago Like

    • Brent P.

      Nice work Grellan!

      5 days ago Like

    • Jp D.
      Jp D.

      Best of luck in Wales G have a great day

      5 days ago Like

  5. VELO
    good Bealnamorrive, Macroom, Shana... 101.71 mi 05:54 17.2mph pace

    The plan was to cover 100 miles/6 hours as my final long ride ahead of IM Wales in 3 weeks (I had missed my planned long ride last week).My neighbour Ian joined me for the first 50 miles and I was ... read more

  6. RUN
    alright Ballincollig - Victoria Cross 18.79 mi 02:32 08:05 pace

    Another 2.5 hour run without the Garmin/HRM (mislaid charger). Energy levels a bit low.

    • Cathal D.
      Cathal D.

      Not long to wait for the IM. I see the less glamorous version is taking place in Killarney today.

      6 days ago Like

    • Grellan M.
      Grellan M.

      Yeah Cathal. This is the final week of the really long sessions. time to ease back on the volume and perhaps do a few speed sessions to freshen up the legs. I see the Hardman was on in Killarney, with some impressive times recorded. Maybe next year as I expect it is less expensive than the IM and easier to get to.

      5 days ago Like

  7. RUN
    alright Curraghbeg 6.87 mi 00:53 07:44 pace

    Despite the relative rest of doing nothing much for the last 3 days my legs felt heavy and achy this evening. I still managed a relatively good pace for the hill, with - 2 miles up @ 8:47 pace and ... read more

  8. swim
    alright Sandycove 3330 m 01:07 32:17 pace

    A double loop of the Island on this evening's swim. A late start to the week with 2 days of no activity.

  9. RUN
    good Treadmill 4 mi 00:28 07:00 pace

    First treadmill run in years. Felt much easier than on the road for the same pace. No HRM.

  10. RUN
    20.54 mi 02:43 07:57 pace

    Felt tired on this mornings long run around south Dublin. Avg Hr 125 (618 Hb/Km)

  11. VELO
    alright Dublin - Bray 20.83 mi 01:17 16.2mph pace

    Easy spin from Dublin to Bray interrupted by frequent stops at traffic lights/pedestrian crossings. Avg Hr 112 (259 Hb/Km)

  12. RUN
    good Curraghbeg 10.38 mi 01:20 07:42 pace

    Extended weekly hill run - 2 miles up @ 8:55 pace and down at 6:19 pace. Slower going up than last week, could be the half bottle of wine and associated carb fest last night. Avg Hr 134 (641 Hb/Km)

  13. RUN
    Ballincollig 2.15 mi 00:14:30 06:44 pace

    Tempo run around the block after coming off the bike. Avg Hr 140 (586 Hb/Km)

  14. VELO
    good Windy Gap - Lissarda 29.09 mi 01:28 19.9mph pace

    Steady cycle in the morning sunshine. Pushed the effort over the last 8 or 9 miles. Avg Hr 133 (249 Hb/Km)

  15. swim
    good Inniscarra Lake 4800 m 01:29 29:53 pace

    Long endurance swim with 4 x (10 minutes easy & 10 minutes steady) and 9 minute cooldown. My longest swim to-date. Km splits of 17:26, 17:43, 18:26, 19:01 and 20:06 pace show that my pace faded... read more

    • Forward T.
      Forward T.

      Wow! That was a hell of an open water swim, great!!

      17 days ago Like

    • Show 3 more comments...
    • Keith S.
      Keith S.

      drinking wine here with Esther, my beloved, she tells me you need more sea swimming😏and make sure you have a buddy on those extra long swims, she's a wise auld owl G, have you got that?

      17 days ago Like

    • Grellan M.
      Grellan M.

      Got it loud and clear Keith, Tell Esther she is spot on. Enjoy the wine and family time. Thanks all - I'd never get all the training done only for the fact that I am off work for two weeks, which just happens to coincide the peak training weeks ;-)

      16 days ago Like1 person

  16. RUN
    Ballincollig - Carrigrohane 8.93 mi 01:10 07:50 pace

    70 minute run off the bike following a 5/10 minute "transition". Happy to be able to keep a reasonably steady effort throughout, with pretty much even pacing. Avg Hr 146 (711 Hb/Km)

  17. VELO
    good Tour of West Cork 104.44 mi 06:00 17.4mph pace

    One of my peak session for IM Wales - 6 hours on the bike followed by a 70 minute run. I had heard on the radio yesterday that two guys from London were cycling the Wild Atlantic Way for charity, s... read more

  18. RUN
    Ballincollig - Victoria Cross 19.27 mi 02:30 07:47 pace

    Ran a double loop of the Model Farm/Straight Road. I felt as if wouldn't survive for two and a half hours over the first few miles but the heart rate was reasonably under control and while the... read more

  19. VELO
    good Windy Gap - Lissarda 29.11 mi 01:36 18.3mph pace

    Up at 4:30 to drop Keevsa to the Airport and headed out on this early morning cycle as the sun burnt through the blanket of fog draped along the Lee valley. Kept the effort easy for the 2.5 hour ru... read more

  20. Shared Photo

    Todays Swim