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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…



Walking: 5K
• Average pace: 18:10 minute/mile
• Elevation gain: 106 feet
• Start time: 6:42 PM
• Location: neighborhood circle
• Weather: 84° and sunny with a light breeze
• What I wore: shorts, short sleeved tee, and Topsiders 

After a day of fun with the family (and saying goodbye to Pablo as he headed home), I decided to walk while chatting on the phone with my mom. Too lazy to change out of my casual clothes and into a workout outfit, I headed out for what I planned to only be a mile or so. I ended up walking longer and got a blister on my sockless pinky toe. What. An. Idiot!



Strength training: 1 hour of total body



Cycling: 30 miles
• Average speed: 13.6 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 1,453 feet
• Start time: 7:22 AM
• Location: W&OD Trail Ashburn/Leesburg loop with Thomas Mill and Woodburn climbs
• Weather: 73° and overcast, climbing to 82° (feels like 91°) and sunny
• What I wore: bike shorts, s/s jersey, and fingerless gloves

On Tuesday’s I regularly ride two hills to get me into climbing shape as I prepare for the Reston Century (100 miles with about 5,000 feet total ascent). One of the two hills is Thomas Mill, a 1.5-mile climb with an average grade of 4.9% with the steeper parts near the bottom where there’s a short 14% section.

Just before I got to the top of Thomas Mill, I met an older gentleman (probably around 80) walking down. He asked if I’d ridden all the way up and when I replied that I had, he asked, “From the very bottom?” When I told him that I had, he turned and shouted as I rode past, “Congratulations!” How cute is that?!



Strength training: 1 hour of total body



Running: 2 Miles
• Average pace: 10:10 minute/mile
• Elevation gain: 88 feet
• Start time: 7 AM
• Location: neighborhood trails
• Weather: 77°, overcast, and humid
• What I wore: shorts, tank, and visor

Walking: 2 Miles
• Average pace: 14:49 minute/mile
• Elevation gain: 115 feet
• Start time: 7:35 AM
• Location: neighborhood circle
• Weather: 78°, overcast, and humid
• What I wore: shorts, tank, and visor

After a long hiatus, I pulled out my GoPro (affiliate link) – not sure why I’d let it work its way to the back of my running/cycling gadgets shelf because it takes such fun pictures.



Strength training: 1 hour of total body

Balance and stretching: 45 minutes



Cycling: 40 miles
• Average speed: 15.2 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 1,516 feet
• Start time: 6:37 AM
• Location: W&OD Trail Sterling/Hamilton loop with some side country roads
• Weather: 72° and overcast, climbing to 86° (feels like 96°) and sunny
• What I wore: bike shorts, s/s jersey, and fingerless gloves

Up early to beat the heat, my husband and I met our friend Chuck for a ride on the trail. Unplanned, we were all on our Specialized Roubaix Comps (to be expected since it was a road ride) and wearing our Mile 0 Conch Republic shirts from our Key West ride in January 2022.

On the way back and with about five miles to go, I was leading our little group of three when two guys passed us. I was feeling fresh and decided to jump on the last guy’s wheel. I was a considerate cyclist, though, and pulled ahead twice to lead the little peloton, letting them draft off of me. It was an amazing workout and I set a bunch of Strava PR’s on a section of the trail that I ride frequently!


Last Week’s Blog Posts

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


  • • Do you have any gadgets that you used more frequently in the past, but have mostly stopped using? ~ I think I’ll try to use my GoPro a little more frequently now that I’ve pulled it out of the back of the cabinet.
  • • Which workouts were your most enjoyable, toughest, and/or memorable? ~ Yesterday’s ride with my husband and friend was the most enjoyable, especially when I jumped on the wheel of the two fast guys.
  • • 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.