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  • 50 miles
  • 05:07 time
  • 4631 calories
  • 4 workouts
  • This Week time period


  1. RUN
    Ballincollig & CIT/UCC Farm 14.84 mi 02:00 08:06 pace

    My attempt at a long(ish) run as I may be unable to get one in at the weekend - covered 6.18 miles from home and 20 minutes later covered another 8.66 miles while Saran was at athletics. Encouragin... read more

  2. VELO
    good N22 (Crookstown Cross) 20.49 mi 01:03 19.5mph pace

    Could only afford an out and back on the main Macroom Road in the diminishing evening light, on a slow puncture. Probably the last evening cycle until next summer. Avg Hr 130 (248 Hb/Km)

  3. RUN
    good CIT Track 9.32 mi 01:18 08:20 pace

    Started my session early and therefore on my own. I decided to follow last weeks session of 5 x 4 minutes but extended to the 2.5 laps (In lane 3 = 1.037km) giving me equivalent km splits of 3:58/4... read more

  4. RUN
    good Ballincollig 5.47 mi 00:45 08:18 pace

    Easy evening run with 8 x 20 second strides. Left hammy still tight but behaved itself during the strides. Avg Hr 127 (655 Hb/Km)

  5. VELO
    good Coachford - Macroom - Viaduct... 58.06 mi 03:18 17.6mph pace

    Morning spin with Adrian. The expected wind and rain did not materialise. Avg Hr 124 (263 Hb/Km)

  6. RUN
    alright Ballincollig - Victoria Cross... 16.67 mi 02:20 08:23 pace

    Slowly getting back my endurance. Certainly tiring over the last few miles. Avg Hr 133 (695 Hb/Km)

  7. RUN
    CIT - UCC Farm 7.14 mi 01:00 08:24 pace

    60 minute easy run while Saran was at athletics. Left hammy tight after cycle. Avg Hr 132 (689 Hb/Km - down about 17% on my peak aerobic efficiency).

  8. VELO
    good Windy Gap - Lissarda 28.91 mi 01:27 19.9mph pace

    Managed to squeeze in this evening cycle before taking Saran to his athletics. This regular route is beginning to feel like a time trial, with me checking intermediate splits a various junctions. A... read more

  9. RUN
    good CIT Track 7.38 mi 01:00 08:09 pace

    Joined the main group doing 5 x 4 minutes @ 5k pace with 3 minute recoveries - revealing that my current "5K pace" is around 6:32 mile pace or 20:18 for 5k - don't know if I could ma... read more

  10. VELO
    good Coachford - Macroom - Viaduct... 56 mi 03:05 18.2mph pace

    Solo spin in the morning drizzle. Good to get it done. Mind over matter. Avg Hr 127 (260 Hb/Km)

  11. VELO
    Ballincollig - UCC Farm 8.25 mi 00:32 15.7mph pace

    Warmup/cool down commute to the Farm.

  12. RUN
    alright UCC Farm 14.7 mi 02:00 08:09 pace

    Long run on grass. Left hammy still tight. Slowly getting back into shape.

  13. VELO
    good Macroom Road 20.33 mi 01:05 18.8mph pace

    Evening spin, out and back on the Macroom Road,

  14. RUN
    CIT - Curaheen 5 mi 00:46 09:17 pace

    Easy run along the CIT walkway with Ian as our little men strutted their stuff with Leevale AC.

  15. VELO
    good Windy Gap - Lissarda 28.87 mi 01:26 20.2mph pace

    Steady cycle in the evening sunshine with a favourable wind. This is only the second time I dipped under 86 minutes for this route so my bike legs are good.

  16. RUN
    good CIT - Curaheen 7.3 mi 01:00 08:13 pace

    1 mile warmup, followed by 2 x (1 mile steady + 1 mile tempo) and 2+ mile cooldown - steady/tempo average paces of 8:08 & 6:53. It's all relative.

  17. VELO
    Ballincollig - UCC Farm Return 8.26 mi 00:32 15.7mph pace

    Warmup/cooldown commute to the farm on the bike.

  18. RUN
    alright UCC Farm 10.46 mi 01:30 08:36 pace

    Easy run on grass on a windy sunny morning. Legs not too bad after yesterdays cycle, although left hammy is always a bit tender.

  19. VELO
    good Beara Peninsula (An Post Rebe... 100 mi 06:02 16.6mph pace

    A tough but great day out in the saddle with about 1,100 other doing the 160k event. Plenty of hills, including the Caha and Healy (x2) passes. Time excludes 2 coffee stops and 1 tube replacement s... read more

  20. RUN
    alright Bishopstown 3.3 mi 00:30 09:05 pace

    Easy evening run around the block from CIT Track with Ian, while our sons started their careers with Leevale AC. Nice and easy pace.