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…

 

Sunday

Cycling: 38 miles
• Average speed: 12.2 MPH
• Bike: Salsa Warbird
• Surface: gravel
• Elevation gain: 2,707 feet
• Start time: 8:59 AM
• Location: Goose Creek Bridge Historic Park loop
• Weather: 68° and sunny, climbing to 84° (feels like 87°)
• What I wore: bike bibs, s/s jersey, and fingerless gloves

My friends and I really enjoy meeting at Goose Creek Bridge Historic Park and riding the gravel roads that intertwine nearby. Even though we’d ridden this route just last fall, I’d forgotten how gorgeous that area is with so many vineyards and beautifully maintained horse farms scattered about.

 

It’s impossible to tell from the way my husband is holding his Insta360 (affiliate link), but we’re climbing – see how I’m standing to generate more power?

 

Monday

Strength training: 1 hour of total body

 

Tuesday

Cycling: 28 miles
• Average speed: 13 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 1,362 feet
• Start time: 8:44 AM
• Location: W&OD Trail Ashburn/Clarks Gap loop with Thomas Mill and Woodburn climbs
• Weather: 77° and cloudy, climbing to 86° and sunny
• What I wore: bike bibs, s/s jersey, and fingerless gloves

Tuesdays are for climbing my two favorite hills even if Garmin thinks they’re unproductive workouts.

 

Wednesday

Strength training: 1 hour of total body

Walking: 5K
• Average pace: 14:36 minute/mile
• Elevation gain: 110 feet
• Start time: 8:07 AM
• Location: neighborhood circle
• Weather: 74° and sunny, climbing to 75° and overcast
• What I wore: shorts, tank, and visor

It wasn’t until after my walk that I heard that we were under a code orange for air quality from the Canadian wild fires, but I’m not sure if that’s something that developed before or after my walk. Whichever the case, I was clueless during my walk.

 

Thursday

Running: 5K
• Average pace: 10:28 minute/mile
• Elevation gain: 114 feet
• Start time: 5:52 AM
• Location: neighborhood circle
• Weather: 60° and hazy
• What I wore: shorts, tank, and visor

Walking: 1 mile
• Average pace: 15:47 minute/mile
• Elevation gain: 39 feet
• Start time: 6:34 AM
• Location: neighborhood circle
• Weather: 60° and hazy
• What I wore: shorts, tank, and visor

As I was heading out the door just before 6 AM for my run, I heard that we were under code red air quality; both Kim in Iowa and I in Virginia could see the haze. I didn’t notice any smokey odors, but several hours later while watering flowers on the deck I could smell smoke in the air.

 

 

Friday

Cycling: 35 miles
• Average speed: 14.6 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 1,394 feet
• Start time: 5:38 AM
• Location: W&OD Trail Ashburn/Hamilton loop with Meadowlark and Irene
• Weather: 67°, climbing to 74° and sunny/hazy
• What I wore: bike bibs, s/s jersey, and fingerless gloves

Strength training: 15 minutes of core

Balance and stretching: 45 minutes

It was cool and crisp when my husband and I headed out for a rare Friday morning ride (for me) and the sky was much clearer even though we were under code orange. With both of my super early morning clients away for the long holiday weekend, I jumped at the chance to join my Dawn Patrol friends for a ride… only they were all away for the weekend, too.

 

Saturday

Cycling: 36 miles
• Average speed: 12.3 MPH
• Bike: Salsa Warbird
• Surface: gravel
• Elevation gain: 2,470 feet
• Start time: 10:48 AM
• Location: Leesburg/Waterford/Featherbed Bridge loop
• Weather: 79°, overcast, and humid; climbing to 86° and partly cloudy
• What I wore: bike shorts, s/s jersey, and fingerless gloves

Featherbed Bridge reopened in March after a long overhaul so we took our ride there and covered some roads we hadn’t been on in a while. It was a tough ride, especially for what seemed like miles and miles on a silty, sandy surface covered in either recently graded or fresh gravel. And in honor of the upcoming Independence Day holiday, my husband and I wore our USA jerseys!

By the way, after the ride Garmin told me that it was a productive workout and I’m 50% acclimated to the heat.

 

Last Week’s Blog Posts

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

 

Questions
  • • Has your area been affected by the Canadian wildfires? ~ We were affected for a few days in early June and then again for three days this week.
  • • Which workouts were your most enjoyable, toughest, and/or memorable? ~ Saturday’s ride was by far the toughest.
  • • Did you run in 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.