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A Great Week for Outside Workouts
Given the chance, I will always opt to take my cardio workout outside. Both icy conditions and excessive wind will send me to the basement, but whenever possible I prefer the great outdoors and this past week brought several days for such. Anytime I can go out for a walk or run without gloves in January is a win for me; taking it outside in shorts and no jacket is icing on the cake!
Overview of the Week
Before discussing each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…
Sunday
Cycling: 33 miles
• Average speed: 13.1 MPH
• Bike: Salsa Warbird
• Surface: gravel and paved
• Elevation gain: 1,673
• Start time: 12:15 PM
• Location: Thomas Mill, Canby, Diggs Valley, Hamilton loop from home
• Weather: 57° and sunny, climbing to 60°
• What I wore: bike shorts, s/s jersey, arm sleeves, light jacket, and fingerless gloves
Massage Gunning: 6 minutes (with my new TheraGun (affiliate link))
What better way to bring in the new year than taking my new Salsa Warbird for an inaugural ride with my favorite cycling partner. We couldn’t have asked for better weather on the first day of January. The Warbird didn’t disappoint and handled like a dream and I can’t wait to get back out on it.
Monday
Strength training: 1 hour
Walking: 5K
• Average pace: 14:19 minute/mile
• Elevation gain: 124 feet
• Start time: 3:40 PM
• Location: neighborhood circle
• Weather: 61° and overcast, dropping to 58°
• What I wore: capris and s/s shirt,
The weather was too perfect to not get outside, so as soon as I finished work I headed out for a walk.
Tuesday
Cycling: 8 miles
• Average speed: 15.8 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 6:58 AM
• Location: basement
• Weather: 63°
• What I wore: bike shorts and jog bra
Running: 5K
• Average pace: 9:48 minute/mile
• Elevation gain: 94 feet
• Start time: 12:24 PM
• Location: neighborhood trails
• Weather: 59° and overcast, climbing to 61°
• What I wore: shorts, s/s shirt, and visor
Foam rolling: 10 minutes
Stretching: 10 minutes
Massage Gunning: 5 minutes
I pedaled away at a steady speed while training a client virtually and then waited until the drizzle stopped before heading out for my run. I’m highly motivated by food and when my hubby suggested we order Chinese takeout for lunch, I stopped using the drizzle as an excuse to procrastinate and took off for my run so I wouldn’t have to run on a full stomach after lunch.
Wednesday
Strength training: 1 hour of total body
Walking: 2 miles
• Average pace: 15:02 minute/mile
• Elevation gain: 87 feet
• Start time: 2:41 PM
• Location: neighborhood circle
• Weather: 63° and overcast
• What I wore: capris and l/s shirt
I was way overdressed because I was too lazy to change clothes before going out to walk.
Thursday
Walking: 5K
• Average pace: 14:50 minute/mile
• Elevation gain: 109 feet
• Start time: 1:05 PM
• Location: neighborhood circle
• Weather: 60° and sunny
• What I wore: shorts and s/s shirt
Making sure not to repeat the same mistake as the day before, I changed into shorts and a short sleeved race shirt for my walk.
Friday
Strength training: 1 hour
Balance and stretching: 45 minutes
Saturday
Running: 5K
• Average pace: 9:39 minute/mile
• Elevation gain: 101 feet
• Start time: 9:53 AM
• Location: neighborhood circle
• Weather: 40° (feels like 35°) and sunny, climbing to 44° (feels like 39°)
• What I wore: capris, s/s shirt, nylon shell, gloves, mittens, ear warmer headband, and visor (took off mittens half way through run)
Foam rolling: 10 minutes
Stretching: 10 minutes
Massage gunning: 5 minutes
Last Week’s Blog Posts
In case you skipped checking in on my blog this past week, here’s what you missed…
- • Sunday – Weekly RunDown: December 25 – 31 / Here’s to a Healthy and Fit 2023
- • Tuesday – Training Tip Tuesday: Engage Your Core
- • Friday – Catching Up Over Coffee: Reupholstered Barstools, Undecorating from Christmas, and a Ragnar Challenge
Questions:
- • How’s the weather been in your neck of the woods? ~ We had an
- • What was your favorite workout of the week? ~ Definitely my New Year’s Day bike ride!
- • 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.
You do such a great job with stretching and foam rolling- I’m impressed!
We had a few warmer days here, but it’s back to snow and cold again.
Thanks, Melissa! It certainly is time consuming, though.
this weather is crazy and I never seem to be dressed right… over dressed or under dressed. But no snow or ice so I’m not complaining because I always take it outdoors.
My favorite was my 8 mile group run yesterday… no race.
I, too, find it so difficult to dress for winter running. Layering is best so we can strip down as necessary.
I’m glad your new pretty bike is a good fit (see what I did there, LOL). Isn’t the Theragun a great recovery vice? I love mine 😉
HeeHee!
Im definitely loving my Theragun!
Perfect weather week to take the new bike out for a spin! I kind of prefer today’s weather for running though. Love my theragun too 🙂
Awesome, it’s great to hear that so many people love their Theragun! So far so good with mine. 🙂
Some nice weather for you this week! The bike ride looks very pleasant. Here it’s been a bit crazy weather-wise. some lovely days mixed with days of very strong wind and heavy rain. I’ve tried to take advantage of the good weather days.
This time of year it’s such a bonus to have nice weather. Like you, I try to take advantage of those nice days and get outside.
We had a few warmish days last week but they were accompanied by wind and lots of rain. So no bueno. My favorite workout of the week was probably today–I ran trails in Wisconsin and they were snow packed. It was beautiful.
Don’t you hate it when warm winter weather is ruined by wind and rain? Ugh!
Your pictures on IG from today’s run were great. What a pretty run!
What a nice way to start off the New Year, with a bike ride in beautiful weather. You had some spring-like temperatures this week! Might as well take advantage of it while you can. Now I’m having serious theragun FOMO.
We were quite lucky to have such nice weather last week and we couldn’t resist getting out on our bikes!
Nice that you got to take the new bike out for a spin! We’ve had so much rain and wind here that it has made getting outside less than ideal. Hope that mild weather continues for you!
Yes, it was fun getting out on my new bike! Bummer that our nice weather didn’t make its way up the coast to you.
Glad you had perfect weather to take your new bike out — it was amazing last weekend!
I thought yesterday was going to be colder so I made other plans, and was kind of bummed when it turned out nice enough for a ride.
Saturday’s weather ended up being warm enough for a ride, but I taught my monthly fitness orientation class and didn’t have time to get out (my husband did, though).
The pink bike is out!!! And you are wearing shorts! Amazing.
I’m glad you like your bike.
I’m taking my old and battered everyday-bike with me to Cape Town. I’m going to use it for everyday errands.
In Zurich, EVERYONE rides a bike. For sports and for everyday commuting. In fact, we have battles in our apartment building about who gets to use the bike parking space. 🙂 Too many bikes!
I wish I could ride my bike here more for everyday errands, but the roads just aren’t made for it. I prefer not to ride on the parkways and busier roads near our house and save my road riding for gravel in the more rural part of our county.
How great to be able to ride outside in shorts no less, on Jan 1! We are mild here too, although our mild is 20-30 degrees. Too much black ice here to think about riding outside but I love that my trails are still runnable!
Yes, we were very lucky to have such great weather on New Year’s Day. And brrr, your mild is our cold. So far this year we haven’t had any snow. 🙁
Awesome week of workouts to kick off 2023. The weather was rather warm here the past week as well, but no complaints from me!
Thanks, Kim! And yes, no complaints from me either on the warmer than normal weather.
Overdressing is the worst! Ugh!
It’s been wonky here. Some weeks hot and humid, some weeks on the verge of snow. I prefer the latter.
Agreed, it’s so miserable being overdressed for a walk, and even worse on a run.
You had a nice mixture of different activities. Chinese food would have motivated me too to go for a run!
😀
I love your ponytail flying out behind you!
We’ve had warmer weather, but oh so gray most of the time. It is what it is.
My ponytail gets a workout of its own. LOL
It’s been pretty gray here most of this week, and quite a bit cooler than last week, too.