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  • 14 miles
  • 01:55 time
  • 1777 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    alright CIT Track 8.39 mi 01:10 08:19 pace

    3.85 mile warmup followed by 5 x 400m with 400m jog recoveries (@ 6:09 to 6:20 pace - Avg 6:16 - down from last week 6:12 Avg for 4 x 400m). 2 mile+ cool down. Tightness in hammies easing up a smal... read more

  2. RUN
    alright Ballincollig 5.5 mi 00:45 08:16 pace

    Evening run after work with 7 x 30 second strides. The pace should have been below 8 minute miles for the effort.

  3. VELO
    good Windy Gap - Macroom - Kilmich... 55.17 mi 03:02 18.2mph pace

    Joined up with a crew from Coachford for this steady morning spin.

  4. RUN
    blah Victoria Cross - Wood Road 14.2 mi 02:00 08:27 pace

    Morning long run - hammys tight and legs wooden.

  5. RUN
    alright CIT - Carrigrahane - Bishopstown 7.68 mi 01:03 08:09 pace

    Easy evening run with strides.

  6. RUN
    alright CIT Track 7.53 mi 01:02 08:13 pace

    3.5 mile warmup followed by 4 x 400m with 400m jog recoveries and 2 mile warmdown, First speed session in a long time - covered the 400s in 1:31/34/32/32 (6:05 to 6:16 pace).

  7. VELO
    good Banteer - Milstreet - Macroom 70.07 mi 04:05 17.2mph pace

    Sunday morning cycle with Adrian. Slightly longer than planned, Fell in with another crew from Banteer to Milltreet.- nice to have someone else at the front.

  8. RUN
    Inchagaggin Lane - Wood Road 12.14 mi 01:40 08:14 pace

    Medium long run. Slowly getting the endurance back in my legs. Left hammy still noticeably tight.

  9. VELO
    good Windy Gap - Lissarda 31.02 mi 01:39 18.8mph pace

    Dropped the car off for a service and pulled the bike out of the back for a morning spin on the last day of Christmas. A mild and damp morning.

  10. RUN
    good Ballincollig - Carrigrohane 8.1 mi 01:07 08:13 pace

    Easy morning run - slow improvement. left hammy still tight.

  11. VELO
    good Ballincollig - Lissarda 30.48 mi 01:36 19.1mph pace

    Steady morning spin, sticking to the main road. Cold!!!

  12. RUN
    Ballincollig - Carrigrohane 8.1 mi 01:10 08:35 pace

    Repeat of yesterdays run - i'll just have to go with the (slow) flow until I build up a sufficient base. Left hammy still stiff.

  13. RUN
    alright Ballincollig - Carrigrohane 8.1 mi 01:09 08:27 pace

    Easy morning run - left hammy still tight an achy.

  14. VELO
    good Bishopstown - Windy Gap - Bea... 54 mi 03:13 16.8mph pace

    Sunday morning spin with Liam, Adrian and Brian.

  15. RUN
    Ballincollig - Carrogrohane 8.07 mi 01:12 08:57 pace

    Hadn't the energy to run longer.

  16. RUN
    Clonakilty - Inchydoney 8.78 mi 01:14 08:25 pace

    Early morning run following a late night at a wedding. Energy better than expected.

  17. RUN
    blah Ballincollig 5.46 mi 00:49 09:01 pace

    Easy run, legs and body tired.

  18. VELO
    good Windy Gap - Bealnamorrive - M... 41.44 mi 02:12 18.8mph pace

    Monring spin with Puds, Ronan & Noel. Did the short spin with Puds, which meant a steady push home all the way from Macroom - in his slipstream. No HRM.

  19. RUN
    alright Ballincollig 5.13 mi 00:45 08:51 pace

    Easy paced recovery run, sharing a few conversational miles with club mate Kevin.

  20. RUN
    Ballincollig - Marina - Black... 26.5 mi 04:05 09:14 pace

    Birthday marathon at a slow pace. Joined 6 mile club Christmas run. Thanks to Clubmate an fellow DM'er Elaine for sharing 16 miles. The last few miles were painfully slow - no surprise given t... read more