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
Walking: 2 miles
• Average pace: 15:11 minute/mile
• Elevation gain: 88 feet
• Start time: 8:13 AM
• Location: neighborhood circle
• Weather: 75° and overcast, rain started 1/4-mile into walk
• What I wore: shorts and tank
Even though rain wasn’t forecast until 10 AM, it started raining about a 1/4-mile into my walk. With the air being quite muggy, the rain felt amazing!
My husband and I skipped our usual Sunday gravel ride because Pablo and his humans were arriving early afternoon to spend the week. Squee!
Monday
Strength training: 1 hour of total body
Walking: 5K
• Average pace: 14:44 minute/mile
• Elevation gain: 144 feet
• Start time: 7:27 AM
• Location: neighborhood circle
• Weather: 74° and hazy, climbing to 76°
• What I wore: shorts, tank, and visor
Walking: .25 mile
• Average pace: 50:54 minute/mile
• Elevation gain: 7 feet
• Start time: 8:41 AM
• Location: neighborhood trails
• Weather: 79° and hazy, climbing to 81°
• What I wore: shorts, tank, and visor
After my own strength training and cardio workouts, I took Pablo out for a walk. Pablo was far more interested in sniffing than walking and our average pace showed it. Unfortunately, I’d mistimed how soon my next client would be arriving and had to rush back quicker than planned.
Tuesday
Cycling: .82 mile
• Average speed: 11.3 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 39 feet
• Start time: 7:53 AM
• Location: neighborhood circle to parkway
• Weather: 73° and sunny
• What I wore: bike shorts and s/s jersey
Cycling: 45 miles
• Average speed: 12.9 MPH
• Bike: Salsa Warbird
• Surface: paved
• Elevation gain: 2,215 feet
• Start time: 8:35 AM
• Location: W&OD Trail Ashburn/Hamilton loop with Thomas Mill and Woodburn climbs
• Weather: 76° and sunny, climbing to 88° (feels like 91°)
• What I wore: bike shorts, s/s jersey, and fingerless gloves
Milling (and hopefully paving soon) continues on the parkway near our house and I rode across a short section (maybe 20 yards) to get to a path leading out of our neighborhood. Before I got too far I realized I’d forgotten my gloves and turned around to go home and get them and as I pulled onto the driveway, I realized my front tire was completely flat.
In addition to a completely flat front tire, I had a cut in my back tire. By the end of the day I had two brand new tires on my road bike. The bike shop owner promises I’ll be faster on my new Italian tires. 😉
Luckily, my gravel bike was at the ready and I took it out instead. Wider, grippier tires and a heavier bike meant a harder workout, but I had a blast and even did a little exploring when one of my favorite side roads was closed and I took an alternate route… which include a little stretch of gravel – how fortuitous that I was on my gravel bike.
Once home from getting my new tires, I took my bike out for a 1-mile ride to check out the ride and further spread the sealant inside.
Wednesday
Strength training: 1 hour of total body
Prior to lifting, I took my bike out again for a mile to spread the sealant.
Thursday
Walking: 4.33 Miles
• Average pace: 15:10 minute/mile
• Elevation gain: 177 feet
• Start time: 6:01 AM
• Location: neighborhood circle
• Weather: 71°, sunny, and humid; climbing to 73°
• What I wore: shorts, tank, and visor
With Pablo visiting, Kim and I decided to let Max and Pablo share in a post-workout high-five.
Collage credit: Kim
If Pablo’s eyes could talk… LOL
The sealant inside the tires was probably fine, but I took my bike out for another mile just to be sure it had distributed completely.
Friday
Strength training: 1 hour of total body
Balance and stretching: 45 minutes
Cycling: 22 miles
• Average speed: 14.8 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 740 feet
• Start time: 6:22 AM
• Location: W&OD Trail Ashburn/Leesburg loop
• Weather: 66° and cloudy, climbing to 70° and sunny
• What I wore: bike shorts, s/s jersey, and fingerless gloves
Rare for a Friday morning, I had no early morning clients scheduled so I took advantage of my spare time and went out for a ride.
While taking this picture I saw a deer crossing the trail ahead of me and I quickly put my phone way so I’d have complete control of my bike in case she darted back toward me. When I got up to the deer, she had simply moved to the side of the trail next to her twin fawns. I was so bummed I’d put my phone away.
Saturday
Cycling: 20 miles
• Average speed: 12.2 MPH
• Bike: Salsa Warbird
• Surface: gravel
• Elevation gain: 1,155 feet
• Start time: 9:21 AM
• Location: Unison loop in western Loudoun
• Weather: 71° and sunny with low humidity, climbing to 75°
• What I wore: bike shorts, s/s jersey, and fingerless gloves
It was a beautiful morning (mid-70’s with low humidity) to introduce our son and d-i-l to gravel grinding! They’d ridden with us on gravel once before a couple of years ago, but we were eager to take them out on a more scenic and longer route farther west in our county.
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 had a flat while riding your bike or similar issue with your running gear (like a shoelace breaking or elastic breaking in your shorts waistband)? ~ I’m dating myself here, but way back before jog bras were invented we had to run in regular bras (ugh, right?). On one particular run, I spent the entire run pulling my strap back up on my shoulder. After that I used a shoelace to tie the straps together in the back just enough to keep the straps from falling off my shoulders.
- • Which workouts were your most enjoyable, toughest, and/or memorable? ~ Saturday’s ride with the fam was definitely enjoyable and memorable. 🙂
- • 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!
Looks like a nice week of riding! I have had flat tires multiple times while out riding and the hubs has had to rescue me! I probably need to learn how to change a tire. I finally got a new back tire–the valve on the old one was funky. The new tire is much more durable, I guess.
No racing this weekend, thank goodness!
I was having problems with one of my valve stems which was replaced with the new tires and now it works like a charm. I carry a quick fix sealant in my back pocket in case I get a flat while out on a ride. Of course, I’d have to pull up a video to figure out how to use it. LOL
Double flat tires! That was always my fear when I used to ride a lot. I never learned how to change my own tires. Glad you had fun with Pablo
I was so lucky this happened so close to home. In case I get a flat, my husband has shown me how to use the quick fix sealant that I always carry in my back pocket, but I’d have to pull up a video to remember what to do… or look helpless and hope some guys comes by and helps me.
You are becoming quite an accomplished biking selfie gal! It IS a science, after all 😉 It was great walking and chatting, and I’m so glad our little furry guys could participate 😉
And to think that three years ago I wouldn’t take my hands off the handlebars to take a sip of water…
Yes, it’s always fun to catch up! So glad Max and Pablo could “meet”! 😉
I’m not a big cycling and wouldn’t know what to do if I got a flat! And two in a day!
Aww, I always love it with Pablo makes the blog. He is such a cutie.
I would have to resort to YouTube for a tutorial if I were out alone and got another flat; either that, or look helpless until a guy came along and offered to help. 😉
Pablo went home today. 🙁
I actually did a triathlon (thankfully a sprint) that had a large part of the bike portion on a “rough grooved” surface. It was outrageous and in hindsight I can’t believe they did that. Good for you for getting the flats fixed so fast.
How fun to have a visit from Pablo and company!
I wonder if the road was milled after the route was set and it was too late for the race organizers to change the course.
It’s always fun to have Pablo and family visit!
Pablo is definitely giving you the side eye, LOL!
Oh no on the 2 flat tires! Glad it didn’t stop you from riding. Enjoy the kids!
There was the one race where half the sole of my trail shoe came off in the last mile. That was fun (not).
Yep, half the sole of your trail shoe coming off definitely equals a flat tire. 😀
Ooh, how fun to have your son, DIL and Pablo there! I did see the high five on Kim’s post and it made me smile.
Yes, isn’t it funny to think that we used to run in REGULAR BRAS!!!? I think by the time I got to college I had a sports bra? Sometime in there. It definitely wasn’t pretty.
I don’t know how to change a bike tire- yet another reason why I never get out on my bike. I’ve watched videos on Youtube but I still wouldn’t know how to do it.
Ugh, running in regular bras was so gross!
We had a lot of fun with the fam in town. 🙂
Love the family cycling affair! And Pablo/Max! That’s so cute!
Would a deer charge a bike? I feel like they always run off! That’s a little unnerving but I’m glad you’re safe.
You had a great week! Glad your bike tires were a fairly easy fix.
Jenn recently posted…a week at home
I don’t know that a deer would charge a bike, but they’re so unpredictable that you never know what they’ll do. One ran across the road and hit a friend from the side as she was biking. She woke up in the ambulance.
I agree, Pablo and Max high-fiving was the cutest. 🙂
So cool to have your son and daughter-in-law visiting! And Pablo, of course.
I’ve had flat tires a few times with my road bike. Fortunately, my husband is always there to the rescue. I hope you get a discount at your bike shop, you’re probably their best customer!
We had so much fun while our son, d-i-l, and Pablo were visiting!
There are many bike shops in the area and I buy different things at different shops – I didn’t buy any of my bikes at that particular shop, but we’ve taken our bikes by for several repairs/servicing.
Another great week of cycling. My only experience with a bike was in 2008 to recover after the femur fracture. Now I use an electric bike to move around the city.
Please say “hi” for me to Pablo.
Enjoy the kids and have a good week.
Thanks, Stefano!
serious cycling mileage ! I’m sorry about your tires! what a bummer! it’s great that you have another bike though, I only have one. I twice had a flat once I was just cycling back from training and basically realised it whilst crossing the bridge… so I had to walk about 2km and parked it near the bike shop that I planned on taking it to the next day. The second time I was unfortunately about 25KM from home out in the middle of nowhere. That was fun with Ron trying to figure out exactly where I was so he could rescue me. I bought the super duper unable-to-puncture tires now, just in case.
The Max and Pablo photo is too cute 🙂
I had a race… but I didn’t complete it. I’m going to write about it this week…
Sorry to hear you had to push your bike a ways and get rescued after your two flats. I felt very fortunate to have the flats so close to home.