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  • 29 miles
  • 02:13 time
  • 1940 calories
  • 2 workouts
  • This Week time period


  1. VELO
    good Turbo Trainer 20 mi 01:00 20.0mph pace

    First time on the turbo trainer in over a year - will need to use this more often if I am to keep the bike fitness over the winter. 5 min w/u, 5 x 1min/1min single leg, 12 x 1min on/off Hard/easy ... read more

  2. RUN
    CIT Track 9.18 mi 01:13 07:55 pace

    First run in two weeks so I stuck to the track as I was always 200mm for home, in case my left calf flared up. Thankfully it didn't, not a peep out of it. Avg Hr 140 (687 Hb/Km)

  3. VELO
    Crossbarry - Kinsale - Halfwa... 51.42 mi 03:00 17.1mph pace

    3 hour Sunday morning spin with Adrian and Liam. Steady SE wind made the going tough at times. Avg Hr 124 (270 Hb/Km)

  4. VELO
    Windy Gap - Lissarda 28.94 mi 01:29 19.4mph pace

    Steady morning cycle - Avg Hr 143 (275 Hb/Km)

  5. VELO
    good Bishopstown - Lissarda 50.3 mi 02:43 18.5mph pace

    Steady morning spin with Adrian and Liam - sticking to the main road. Avg Hr 127 (255 Hb/Km)

  6. VELO
    Windy Gap - Lissarda 32.78 mi 01:47 18.3mph pace

    Left it until the afternoon to go out on the bike to give the sun a chance to work on the icy roads - The main road was fine, as was the climb and descent of the Windy Gap but once I hit the Coachf... read more

  7. RUN
    injured CIT Track 2 mi 00:17 08:20 pace

    Two miles in to this evenings warmup and I ha to pull up with a twinge in my left calf - no running for a week or two - there goes my Clon Marathon on 2n December.

  8. VELO
    good Macroom - Dunmanway - Bandon 68.01 mi 03:56 17.3mph pace

    A cold and frosty morning spin with Adrian. Delayed the start by an hour to allow sun do it's thing and kept to the low ground to reduce possibility of ice. Beautiful sunny day. Avg Hr 122 (26... read more

    • Keith S.
      Keith S.

      well done Grellan, mind that ice though on a bike, onwards ....

      18 days ago Like

  9. RUN
    alright CJT - Carrigrohane - Bishopstown 8.09 mi 01:06 08:07 pace

    No strides this evening so as not to aggravate my left calf, which felt sore after about 2 miles.

  10. RUN
    CIT Track 10.11 mi 01:25 08:21 pace

    The plan was to run 3 x 2 miles at a slightly slower pace than last week so as not to aggravate the niggle in my left calf too much - The planned club session of 5 x 4 minutes @ 5k/mile pace would ... read more

  11. VELO
    good Coachford - Macroom - Windy G... 50.39 mi 02:50 17.8mph pace

    Sunday morning spin with Adrian. Avg Hr 128 (268 Hb/Km)

  12. RUN
    Eyries 13.19 mi 01:47 08:05 pace

    6.8 mile warmup, including a recce of the hilly Eyries 5 mile race course, in which I picked up a niggle in my left calf, which "encouraged" me to run a conservative race in 37:08 (7:24 p... read more

  13. RUN
    good CIT - Carrigrohane - Bishopstown 7.89 mi 01:02 07:48 pace

    Cool evening run with 9 x 20 second strides. Avg Hr 142 (688 Hb/Km)

  14. RUN
    good CIT Track 11.32 mi 01:27 07:39 pace

    3 mile warmup followed by 3 x 12 minutes @ 6:41/38/38 pace with 2 minutes walk/jog recoveries. The club session was 6 x 6 minutes with 1 minute recoveries, which I modified slightly - more emphasis... read more

  15. VELO
    blah Creans Cross - Coachford - Wi... 32.52 mi 02:00 16.3mph pace

    Had to cut this mornings cycle with Adrian short as the energy just wasn't there. No shortage of fuel - it's just that the 2 litre engine that i'm used to appears to have been swappe... read more

    • Keith S.
      Keith S.

      1 litre GTI maybe ;-) another day Grellan and cute move i say, sometimes we forget how busy we are outside of our exercise time, modern living and work pressures etc.

      about 1 month ago Like

  16. RUN
    good Ballincollig - Victoria Cross 15.09 mi 02:00 07:57 pace

    2 hour long run on a beautiful sunny autumn morning. Legs and energy good, considering last Sundays marathon.

  17. RUN
    alright CIT - Carrigrohane - Bishopstown 7.48 mi 01:04 08:29 pace

    Running the roads while the kids were at athletics. Legs largely recovered from Sunday's marathon, although still a bit wooden and right ddductor getting a bit tender towards the end. I'l... read more

  18. RUN
    Blackrock - Cornelscourt - De... 5.14 mi 00:48 09:18 pace

    Very easy recovery run. Legs aching as expected, Better to get the blood flowing than do nothing. Avg Hr 118 (682 Hb/Km)

  19. RUN
    good Dublin City Marathon 26.22 mi 03:20 07:38 pace

    Neither pacing (didn't get a slot) or racing (not in shape). Started behind the 3:30 pacers, passed them in the Phoenix park (Mile 4.5). Took a 1 minute bathroom break at mile 12, passed halfw... read more

  20. RUN
    good CIT Track 10.13 mi 01:18 07:39 pace

    3 mile warmup followed by 4 x 9 minutes @ 10 mile pace with 90 second walking recoveries. The first three 9 minute segments were reasonably comfortable at 6:40 pace with the last one pushed a bit h... read more