Disclaimer: This post contains affiliate links


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…



Walking: 5K
• Average pace: 14:28 minute/mile
• Elevation gain: 133 feet
• Start time: 8:31 AM
• Location: neighborhood circle
• Weather: 67° and sunny, climbing to 74°
• What I wore: shorts, sleeveless tee, and visor



Strength training: 1 hour of total body



Cycling: 35 miles
• Average speed: 12.9 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 1,598 feet
• Start time: 8:48 AM
• Location: W&OD Trail Ashburn/Clarks Gap loop with Thomas Mill and Woodburn climbs
• Weather: 71°, cloudy, and humid; climbing to 78° and breezy
• What I wore: bike shorts, s/s jersey and fingerless gloves



Strength training: 1 hour of total body

Walking: 2 miles
• Average pace: 14:01 minute/mile
• Elevation gain: 79 feet
• Start time: 5:54 AM
• Location: neighborhood circle
• Weather: 65° and overcast
• What I wore: shorts, s/s shirt, and visor

I couldn’t stay inside and let the sun rise without me on the longest day of the year, yet the sun had other ideas and stayed hidden behind an overcast sky. The summer solstice has become a day I celebrate and because it was overcast I was a little lazy about getting outside until ten minutes after the official sunrise of the longest day of the year. At least I got my walk finished just before rain set in for the day.



Running: 4.22 miles
• Average pace: 10:37 minute/mile
• Elevation gain: 141 feet
• Start time: 6:11 AM
• Location: neighborhood circle
• Weather: 57° and drizzly
• What I wore: shorts, s/s shirt, and visor

Rolling: 10 minutes

Stretching: 10 minutes

Cool and drizzly outside and afraid I’d get chilly once wet, I opted not to walk and instead ran while chatting with Kim during our weekly virtual workout. The weather was pretty perfect for running so it worked out great. Even though we desperately needed the rain, I jokingly gave the morning’s weather a thumbs down while Kim gave hers a thumbs up.

Collage credit: Kim


Strength training: 1 hour of total body

Walking: 1 mile
• Average pace: N/A
• Elevation gain: N/A
• Start time: 10:58 AM
• Location: gym track
• Weather: ~ 72°
• What I wore: capris and s/s shirt

Balance and stretching: 45 minutes

With spare time between training a client and teaching a class, and with rain coming down hard outside, I returned to the upstairs track at the 55+ gym and literally counted off 23 laps as I walked a mile (the .7 happened while walking to get my bag). Of course, I could have walked based on time, but I was bored so why not count… LOL



Cycling: 30 miles
• Average speed: 14.6 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 879 feet
• Start time: 11:06 AM
• Location: W&OD Trail Ashburn/Reston loop
• Weather: 79° and overcast, climbing to 88° (feels like 95°) and mostly sunny
• What I wore: bike shorts, s/s jersey, and fingerless gloves

I had fully expected to have to ride my spin bike (affiliate link), but when I saw that the weather forecast had changed overnight and we’d probably have time to get outside for a mid-day ride, we decided to ride to Herndon for lunch.


Last Week’s Blog Posts

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


  • • Did you do anything special to enjoy the earliest sunrise of the year? ~ I had hoped to do another Summer Solstice Century bike ride with my friend Chuck, but he wasn’t available. It’s good that we hadn’t planned it because it started raining just after 6:30 AM and rained all day.
  • • Which workouts were your most enjoyable, toughest, and/or memorable?
  • • Did you run in 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.