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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…



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.



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.



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.



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.



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.



Strength training: 1 hour

Balance and stretching: 45 minutes



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…


  • • 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!




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.