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Entries

  1. RUN
    good Limerick Half Marathon 13.11 mi 01:50 08:22 pace

    Pacing the Limerick half with clubmate John. Nice and easy pace on a good day for running - the wind and rain had cleared by the 10:30 start. Highest mileage week (83)since the 125 miles in 24 hou... read more

  2. RUN
    alright Regional Park - Wood Road 9.5 mi 01:16 07:58 pace

    Long cool-down after Parkrun. To be honest I wanted to quit after a few miles as the legs were heavy and the motivation low - but I persevered so as to get up to 20 miles for the day. Avg Hr 123 (6... read more

  3. RUN
    Ballincollig Parkrun 3.11 mi 00:20 06:17 pace

    The plan was to get under 20 minutes after my 20:03 two week ago - so this time I started near the front and got off at a reasonable pace. I only looked at the watch once, passing the half way mark... read more

  4. RUN
    good Balincollig - Regional Park 7.49 mi 00:57 07:39 pace

    Warmup with 6 x strides ahead of Ballincollig Park run. Legs a bit heavy to start. Avg Hr 123 (585 Hb/Km)

  5. RUN
    alright UCC Farm 7.55 mi 01:00 07:56 pace

    Easy evening run on grass with 6 x 20 second strides. Avg He 117 (577 Hb/Km)

  6. RUN
    good CIT - Carrigrahane - Victoria... 10 mi 01:13 07:16 pace

    Steady evening run with 10 x 45 seconds @ avg 5:47 pace (equivalent to 43 second 200's) with about 50/55 second recoveries. Energy not too bad. It's good to get used to running relatively... read more

  7. RUN
    good Ovens - Regional Park 7.74 mi 01:00 07:45 pace

    Easy evening run with 6 x 20 second strides. Avg Hr 116 (559 Hb/Km)

  8. RUN
    good Ballincollig - CIT Track 16.86 mi 02:03 07:18 pace

    I left home in sunshine - 5 mile warmup followed by 4 x 1 mile @ 10k pace and 2 minute recoveries (6:12/12/14/10 pace), the last 3 of which were in freezing rain, followed by a 6 mile moderate cool... read more

    • Elaine G.
      Elaine G.

      Wind and freezing cold definitely didn't help any of us tonight Grellan!

      5 days ago Like

  9. RUN
    good Ovens - Regional Park 7.81 mi 01:00 07:40 pace

    Easy evening run in the sun with 6 x 20 second strides, trying out my Limerick pacing gear. All good. The strides did not trouble my calves, although the lingering tightness was still noticeable bu... read more

  10. RUN
    Ovens - Regional Park 7.53 mi 01:00 07:58 pace

    1 hour run off the bike. Tightness in calves noticeable but no trouble. Avg Hr 114 (564 Hb/Km)

  11. VELO
    good Creans X - Bealnamorrive - Wi... 57.2 mi 03:25 16.7mph pace

    Sunday morning spin with Adrian. Avg hr 108 (240 Hb/Km)

  12. RUN
    good Ballincollig - Victoria X - W... 22 mi 02:41 07:20 pace

    The plan called for "22 miles straight with strides". I divided it into 30 minute segments, building up the HR slowly from sub 120 to sub 130 and maintaining it in the 130's for 90 m... read more

    • Thomas B.
      Thomas B.

      Not bad! My calves would start cramping badly if I did that workout after one to many strides

      8 days ago Like

  13. RUN
    good Curraghbeg Hill 7.93 mi 01:00 07:33 pace

    Easy evening run, except for the hill - 2 miles up @ 8:35 pace and down @ 6:10 pace. Avg hr 127 (596 Hb/Km)

  14. RUN
    good Ballincollig - Carrigrohane 8.08 mi 01:04 07:54 pace

    Easy evening run with 9 x 20 second strides. Legs lighter that yesterday. Avg Hr 111 (545 Hb/Km - it's never been this low, perhaps compensating somewhat for a reduced Hr Max as I get older).

    • Keith S.
      Keith S.

      i reckon you are a Benjamin Button and just getting fitter, sub 2:50 no bother to you ;-) seems the norm thesedays in the club for the faster old guys, all the best Grellan

      10 days ago Like

    • Grellan M.
      Grellan M.

      I'm not quite in that territory Keith.

      9 days ago Like

  15. RUN
    good Ovens - Regional Park 7.5 mi 01:03 08:22 pace

    Easy evening run with 6 x 2 second strides. Avg Hr 112 (582 Hb/Km)

  16. RUN
    good Ballincollig - CIT Track 21.25 mi 02:33 07:12 pace

    Another hard long mid week speed session. 5.5 mile warmup followed by 4 x 2 miles @ 6:21/18/20/18 pace with 90 second walking recoveries and a long cool down, finished off with 6 x 30 second stride... read more

  17. RUN
    Ballincollig - Inchagaggin Lane 10 mi 01:22 08:14 pace

    Easy 10 mile run off the bike for a long endurance day, with 6 x 20 second strides. Legs understandably heavy but lungs fine. Avg Hr 111 (568 Hb/Km)

  18. VELO
    good Creans X - Bealnamorrive - Ma... 56.11 mi 03:27 16.2mph pace

    Easy morning spin with Adrian and Brian. Plenty of nice long drags. Avg Hr 104 (239 Hb/Km)

  19. RUN
    good Victoria Cross - Regional Par... 21 mi 02:33 07:17 pace

    The plan called for 21 miles with 3 miles @ MP after mile 12 and 6 x 100m @ 5k pace . So I headed out at 0800hrs to get 12 miles in at sub 7:30 pace ahead of the Parkrun at 9:30 - what better way t... read more

  20. RUN
    Ovens - Regional Park 7.5 mi 01:00 08:00 pace

    Easy run off the bike with 6 x 20 second strides. Avg Hr 117 (582 Hb/Km)