Scheduling Workouts

Each Sunday I look ahead to my upcoming week and plan out my workouts. For the most part, my workout days are pretty set.

  • Strength training on Monday, Wednesday, and Friday
  • Cycling on Tuesday, Thursday, and one or both weekend days
  • Walking on Monday, Wednesday, and maybe Friday; and one weekend day if I don’t ride

This might be boring to some, but I thrive on routine and an organized schedule. This past week, I had two doctor’s appointments, one each on Tuesday and Thursday afternoons (both were routine exams) so my normal workout days were moved around. Throw in family in town at the beginning of the week and a stormy day thrown into the mix and my cardio workouts fell a little short. No worries, there’s always next week!

 

Overview of the Week

Before getting into each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…

 

Sunday

Rest day

With family still in town, we hit up a brewery during the afternoon. So fun!

 

Monday

Strength training: 1 hour of total body

I had every intention to go for a walk, but just before my last client left, the sky got dark and the wind picked up as a thunder storm rolled into the area. After the storm moved out it was so humid and gross that I gave up on walking outside. By evening, the air was more tolerable so I took Pablo out for a little while, but mosquitos ran us back inside.

 

Tuesday

Cycling: 12 miles
• Bike: Life Fitness Lifecycle GX Spin
• Average speed: 16.0 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 5:30 AM
• Location: basement
• Weather: 63°
• What I wore: bike shorts and tank

Walking: 4.02 miles
• Average pace: 15:41 minute/mile
• Elevation gain: 207 feet
• Start time: 11:33 AM
• Location: neighborhood trails
• Weather: 90° and sunny
• What I wore: shorts, tank, and visor

With my annual physical scheduled for mid-morning, I didn’t have time to get out for a ride so I multi-tasked and hopped on my spin bike during an early morning virtual client. Once home from the doctor’s office, I toughed out the heat and went for a walk. After my walk, I took Pablo out for a short slooow (39:16 average pace) ½-mile walk. That pup sure likes to sniff! Sadly, Tuesday after work Pablo and his humans returned home to NC.

 

Wednesday

Strength training: 1 hour of total body

Cycling: 34.17 miles
• Bike: Specialized Roubaix Comp
• Average speed: 13.5 MPH
• Surface: paved
• Elevation gain: 1,293 feet
• Start time: 1:06 PM
• Location: W&OD Trail Ashburn/Hamilton loop with Meadowlark, Irene, and Quail Creek
• Weather: 96° (feels like 103°) and mostly sunny, climbing to 99° (feels like 107°)
• What I wore: bike shorts, s/s jersey, and fingerless gloves

The heat was ridiculous, but hey it always feels cooler on the bike so I went out anyway. At least I was smart enough to skip climbing hills and tried to stay in a more shaded section of the trail. The last two miles were tough and I felt downright dizzy and nauseous when I finished. I walked around to the deck and hosed off my legs and arms with cold water, then lay down on the basement floor for about ten minutes. I felt perfectly fine after that, but it was a good lesson to be a little more careful with afternoon strenuous workouts on such hot and humid days.

 

Thursday

Walking: 5.08 miles
• Average pace: 15:41 minute/mile
• Elevation gain: 142 feet
• Start time: 5:35 AM
• Location: neighborhood trails
• Weather: 75°, cloudy, and humid
• What I wore: shorts, s/s shirt, and visor

I was up early and out the door for Kim‘s and my weekly virtual cardio workout in the ridiculously humid air. We both walked and I even got a bonus mile when I found myself almost a mile from the house when my Garmin hit 4 miles. Lively conversation certainly makes the miles fly by!

Collage credit: Kim

Friday

Strength training: 1 hour of total body

Balance and stretching: 45 minutes

 

Saturday

Walking: 3.05 miles
• Average pace: 15:05 minute/mile
• Elevation gain: 73 feet
• Start time: 8:22 AM
• Location: neighborhood trails
• Weather: 72°, cloudy, and humid with a light mist
• What I wore: shorts, tank, and visor

I went to bed without setting my alarm and with every intention of sleeping in for the first time in ages. Unfortunately, I woke up at 4:54 AM and couldn’t go back to sleep so I got up around 5:15 (I despise lying in bed in the morning after I wake up).

I got a lot of paperwork done while waiting for the humidity to drop – it didn’t – so I eventually headed out for my walk.

 

Last Week’s Blog Posts

In case you skipped checking in on my blog this past week, here’s what you missed…

 

Questions:
  • • Have you exercised outside when it was too hot and you had a negative reaction? ~ A similar thing happened to me many years ago while mowing our lawn.
  • • Are you able to sleep in or does your internal clock wake you up before dawn every morning? ~ That’s me most mornings.
  • • Did you run in a race this weekend? ~ no

And that’s my rundown… Have a great week!

 

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I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!

 

Disclaimer:  This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a small commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.