Weekly Recap: Hamburg Week 2

Countdown to B2B: 6 weeks

Nothing spectacular or any real low points this week. It was a solid week of training for running and biking and yet another light week on swimming (tough with no pool access!). It hasn’t really bothered me too much until now and I really want to focus on upping the swimming yards over the next 4 weeks before taper.

Monday – 6.5 Miles Easy Run (9:13 min/mile): After the brick on Sunday, my legs were pretty dead. I was glad that I only had an easy run on the schedule, because it was exactly what I needed. It took about 3 miles to loosen up, but once my legs woke up, I felt pretty good and had to resist temptation to pick up the pace.

Tuesday – 16.8 mile ride, ~1:00 (16.8 mph) + ~6 Miles Speed work: I originally planned to ride  the stationary bike because I didn’t think I would be able to get out on the road before work. As I laid in bed falling asleep, I couldn’t imagine myself in a gym the next day, so I made the decision to get out on the road. I knew it would be slightly dark when I started, but tons of bike commuters in Hamburg ride in the dark, so I knew that I would be okay to get out of the city when it was only barely light. I ended up having a great ride, with 2×14 min tempo segments in the middle.

Hit up the local tri club speed workout after work. You can read all about it here!

Wednesday – 2:00 ride OFF: Planning fail. It’s impossible to get this long of a ride done in the morning without riding in pitch dark so I planned to do it after work. Then I stayed late at the office because I didn’t have enough Euros to get a taxi by myself and had to wait for my colleagues. We didn’t end up leaving the office until after 7:00 and went straight to dinner. Blah.

Thursday – Brick: 15.2 mile bike, ~56 min (16.2 mph) + 4 mile run (7:54 min/mile): After the big training failure the day before I was definitely not missing this workout. Dinner ended up being late the night before and I woke up tired, but I was on the bike by 6:30 and had a pretty good ride. I was cold without gloves and toe warmers, so I was glad it was short. I felt really good on the run. The last few bricks have been some of the best I have ever had, but I am  hoping that is not just the magic of running in Hamburg.

The other thing magical about Hamburg?

With Co-Worker, Phil, on my last night in Germany

The beer. Particularly, yummy wheat beers. Also? The wine. And? The food. I did a lot of eating & drinking on this trip. It’s a training miracle that I didn’t gain 10 lbs. while I was there. 

Friday – 1:30 Stationary bike, ~20 miles: This was originally planned to be a day off since I was traveling back from Hamburg the whole day, but after having an unplanned day off on Wednesday, I had to make up some of that time on the bike. My motivation was that I would ride until the Bachelor Pad season finale that I missed was over. I am really, really glad that I did this workout. After sitting on the plane the whole day, it felt good to sweat and get my heart rate up for a nice little trainer session.

Saturday – 10 mile run @ 8:10 min/mile + Master’s Swim: 2500: I took Walter for the first 3 miles, then headed out alone to finish 7 more. I felt really good for the first 8 or so miles. My legs felt fresh and the pace came easily. Around mile 8, I really started to feel that I hadn’t brought any fuel and the last two miles, especially on the hills, were really tough. I usually take a Gu or Stingers about every 5-6 miles and my body is definitely used to the sugar/calories at that point. 

After a quick stretch and some foam rolling, I headed to the pool for Master’s swim. Since Saturday morning is an informal swim, there was no coach there. I teamed up with some of the other Master’s swimmers and we created a pretty decent workout amongst ourselves. This is the first time I have swam after a decent distance run and I was definitely feeling fatigued. It was hard to keep pace and I felt very sluggish.

Sunday – 2000 m TT + ~52 mile ride, ~2:55 (18.9 mph): After Saturday’s crappy swim, I decided to do a 2000m TT to get a better idea of where my swim fitness is right now. I headed to the pool at 9 a.m. only to find out that the YMCA doesn’t open until NOON on Sundays! I already had plans to start my long ride at 11:30, and knew after riding for 3+ hours that there was no way I would be up for heading back to the pool.

I met riding buddy, Abby, with plans to ride for 1:15 before joining a local community ride for 35 more miles. Abby and I couldn’t find the route we were looking for, but still managed to squeeze in 19 miles in about 1:05 before joining the organized ride. I made the (probably poor) decision to join the “A” group because last time the “B” group was a little slower than advertised. It was a technical, very rolling ride and there was a lot of “yo-yo”ing. I was fine for the most part until around the 40-mile point. I was out of water and really struggled on the hills for about 10 miles. I was in danger of being dropped a couple of times, but was thankfully saved by stop signs/lights. Char shared her water with me and I was able to get myself in the middle of the pack to finish strong for the final 5 miles.  The overall time was about 20 minutes shy of what my plan called for, but I figured the distance and pace was solid and I didn’t need to add on to make it up.

  • Swim = 2500 yds
  • Bike = 104 miles
  • Run = 26.5 miles
  • Time = 11 hrs. 20 min.

About Corey

I am a 30-something swim, bike, run addict married to my best friend and in love with my two schnoodle doggies.
This entry was posted in bike, Goals, running, swimming, training, triathlon, walter, weekly recap, work travel. Bookmark the permalink.

2 Responses to Weekly Recap: Hamburg Week 2

  1. One of my favorite things about traveling is usually the food and drinks! Working out after a long flight or long day of travel is so bittersweet – it seems like the last thing I ever want to do, but it’s normally worth it if I’m able to make myself do it.

  2. elizabeth says:

    the highlight of any trip-the FOOD! 🙂 impressed you still managed to get all of that training in. i realized today that reading makes the elliptical better-i can totally see how that insane bach pad finale kept you on the bike!

Tell me what you think!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s