Disclaimer: This post contains affiliate links

 

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: 14:49 minute/mile
• Elevation gain: N/A
• Start time: 1:00 PM
• Location: basement
• Weather: 68° in basement; 66° and rainy outside with the remnants of Tropical Storm Ophelia moving out
• What I wore: shorts and jog bra

Cycling: 10 miles
• Average speed: 15.6 MPH
• Bike: Life Fitness Lifecycle spin bike
• Surface: N/A
• Elevation gain: N/A
• Start time: 1:48 PM
• Location: basement
• Weather: 68° in basement; 66° and rainy outside with the remnants of Tropical Storm Ophelia moving out
• What I wore: bike shorts and jog bra

Painting: 1 hour 40 minutes

Once again instead of battling the residual elements of Tropical Storm Ophelia, I worked out inside on my treadmill (affiliate link) and spin bike (affiliate link). I also finished my DIY project and just need for the paint to cure for several days before I can put the doors and shelves back in place.

 

Monday

Strength training: 1 hour of total body

Walking: 1 mile
• Average pace: 15:46 minute/mile
• Elevation gain: 46 feet
• Start time: 3:08 PM
• Location: neighborhood trail
• Weather: 62° and cloudy
• What I wore: shorts, t-shirt, and nylon shell

I fit in a 1-mile total walk by walking to and from my final client of the day.

 

Tuesday

Cycling: 40 miles
• Average speed: 12.4 MPH
• Bike: Salsa Warbird
• Surface: paved
• Elevation gain: 2,156 feet
• Start time: 8:51 AM
• Location: W&OD Trail Ashburn/Hamilton loop with Thomas Mill and Woodburn climbs
• Weather: 57° and drizzly, climbing to 59° with light rain from Tropical Depression Ophelia churning offshore
• What I wore: bike shorts, s/s jersey, arm sleeves, light rain jacket, rubber gloves, and fingerless gloves

What was left of tropical depression Ophelia was still churning offshore and brought scattered showers across our area. I hung out at home hoping she would spin away, but by 8:51 AM I gave up and headed. I opted to ride my gravel bike which has wider and grippier tires and performs better on the wet pavement than my skinny, smooth road bike tires. The drizzle eventually turned into light rain, but I never got cold so I could’t complain. Riding 40 miles with rain droplets on my glasses was… interesting. I should have worn my contacts!

 

Wednesday

Strength training: 1 hour of total body

 

Thursday

Running: 3 miles
• Average pace: 11:13 minute/mile
• Elevation gain: 164 feet
• Start time: 6:00 AM
• Location: neighborhood circle
• Weather: 50° and cloudy
• What I wore: shorts, t-shirt, and gloves

Walking: 2 miles
• Average pace: 15:21 minute/mile
• Elevation gain: 87 feet
• Start time: 6:44 AM
• Location: neighborhood circle
• Weather: 52° and cloudy
• What I wore: shorts, t-shirt, and gloves

Painting: 1 hour 30 minutes

The street lights were out along the parkway so my selfie was a little dark, but what Kim and I were trying to point out during our weekly cardio workout was the construction going on nearby in both of our locations. As always, we had a great workout with both of us running 3 miles followed by a 2-mile walk.

After doing a little touchup painting on my DIY built-ins project, I put the doors back on the cabinets and drilled holes to attach the pulls, officially finishing the project.

 

Friday

Strength training: 1 hour of total body

Balance and stretching: 45 minutes

Walking: 5K
• Average pace: 13:54 minute/mile
• Elevation gain: 144 feet
• Start time: 10:09 AM
• Location: neighborhood circle
• Weather: 61° and overcast
• What I wore: shorts and t-shirt

I was hoofing it during this walk because I started a little too close to when I needed to leave to teach my balance and stretching class.

 

Saturday

Cycling: 39 miles
• Average speed: 12 MPH
• Bike: Salsa Warbird
• Surface: gravel
• Elevation gain: 2,661
• Start time: 9:03 PM
• Location: Philomont Community Center loop
• Weather: 63° and mostly cloudy, climbing to 70° and sunny
• What I wore: bike shorts, s/s jersey, and fingerless gloves

It was a perfect fall day and my husband and I took full advantage of being outside to enjoy it. Three friends were able to join us on the fun and “just challenging enough” route my husband had created on Ride with GPS.

 

Last Week’s Blog Posts

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

 

Questions
  • • How’s your fall weather shaping up? Any days where you had perfect weather for running? ~ We were kind of all over the place and the temperature today is supposed to get up to 80°.
  • • Which workouts were your most enjoyable, toughest, and/or memorable? ~ Saturday’s gravel ride was amazing and and plenty tough.
  • • 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.