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  1. RUN
    good Ballincollig - City Quays 20.19 mi 03:00 08:54 pace

    Long slow run on a sunny morning. Avg hr 117.

    • Keith S.
      Keith S.

      What would the average hr be if you ran it a min quicker per mile G, just wondering?your guess on a good day.

      6 days ago Like

  2. RUN
    Ballincollig - Inchagaggin Lane 10.27 mi 01:18 07:32 pace

    After 3 days of no running and eating twice my weight in cheap carbs this was a nice blow-out. Avg Hr 138.

  3. RUN
    Roundwood 7.4 mi 01:07 09:03 pace

    Second run of the evening. Had arranged to meet with Don Hannon and join his Tuesday evening group run around the Vartry Lower Reservoir. Body and legs very tired. Preceding it with a hilly run up ... read more

  4. RUN
    St Kevin's Way (Glendalough -... 8.64 mi 01:28 10:12 pace

    Off road evening run, climbing from Glendalough to the Wicklow Gap and back down. Avg Hr 137.

  5. RUN
    Regional Park 6.41 mi 00:54 08:27 pace

    Easy run in the park after work. Avg Hr 128?

  6. RUN
    good Ballincollig - Bishopstown - ... 20.63 mi 02:52 08:19 pace

    Joined Denis and James for the long version of the Club's hilly weekend long run. Felt tough enough on the body. Avg Hr 123.

  7. RUN
    good Ballincollig - Carrogrohane 8.02 mi 01:08 08:26 pace

    Easy run in the evening sunshine. Right calf a bit tight all week. Avg Hr 122.

  8. RUN
    good Curraghbeg 6.78 mi 00:55 08:10 pace

    Warm and sunny lunchtime aerobic hill run. With less than 3 hours sleep last night I wasn't expecting much, except to get around. 2 mile Uphill/Downhill pace @ 9:30/6:35. Avg Hr 129.

    • Brent P.

      Nice work Grellan! Great HR

      16 days ago Like

    • Keith S.
      Keith S.

      good job Grellan, what's the plan now , a 2.50 at Dublin ;-)

      15 days ago Like

    • Brendan

      Nice run on low batteries

      15 days ago Like

    • Grellan M.
      Grellan M.

      Was half thinking of Dublin alright Keith, but only half ;-) - 2:50 would be a bit of a stretch - a "relaxed" sub-3 would do me fine. Although I understand that the route has been revised.

      14 days ago Like

  9. RUN
    good Regional Park 6.41 mi 01:00 09:17 pace

    Nice and easy recovery run in the warm evening sunshine. Adopting the principle that it is better to move than not move at all. Avg Hr 109.

  10. RUN
    good CIT Track 8.25 mi 01:03 07:37 pace

    Club session with 4 x 9 minutes @ 6:35 to 6:40 pace with 90 second recoveries. Dragging myself kicking and screaming back into speedwork, which I have a love/hate relationship with. Happy that I co... read more

  11. RUN
    good Ballincollig - Inchagaggin Lane 10 mi 01:21 08:06 pace

    Easy evening run. Avg Hr 122.

  12. Shared Photo

    Making Hay While the Sun Shines

  13. RUN
    good Curraghbeg 7.13 mi 01:18 10:58 pace

    Walk to the top of Curraghbeg, jog down (2 miles) and walk home on a beautiful sunny day. Avg Hr 109.

  14. RUN
    good Ballincollig - Victoria Cross 15.34 mi 02:01 07:52 pace

    2 hour early afternoon run in sunshine. Avg Hr 133.

  15. RUN
    good Ballincollig - Carrogrohane 8.02 mi 01:03 07:50 pace

    Easy evening run a bit higher up the aerobic scale than yesterday with a few residual aches in the fast twitch fibres from Tuedays track session. Avg hr 123.

  16. RUN
    alright Ballincollig 6.29 mi 00:56 08:57 pace

    Easy lunchtime recovery run on a humid sunny day. I must have awakened a few under-used fast twitch fibers at the track last night as my legs were tired and achy today. Avg Hr 120 (High)

  17. RUN
    good CIT Track 7.4 mi 00:56 07:36 pace

    Track Session with 6 x 6 minutes @ 6:38 pace with 1 minute recoveries. (time includes recoveries). Recoveries felt way too short but very happy that the legs were able to respond so well so soon af... read more

  18. RUN
    good Ballincollig - Lee Fields 11.2 mi 01:32 08:10 pace

    Early afternoon run in glorious sunshine with a cooling westerly breeze. Avg Hr 127.

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

      CONGRATS on Belfast Grellan , great performance again, inspirational stuff, best w K

      26 days ago

  19. RUN
    good Ballincollig - Carrigrohane 7.18 mi 01:00 08:18 pace

    Late morning run to pick up the car from the pub, where I had replenished my protein stores at the company barbeque last night along with a few refreshing pints of the black stuff. Tenderness in th... read more

  20. RUN
    good Glengarra Woods (Galty mounta... 5.06 mi 00:46 09:08 pace

    2.5 miles up and down in the middle of rain, thunder and lightening. Kept to the lower slopes and effort. Adductors achy => slow descending. Avg Hr 118.