When it's summer I try and leave at 7 am at the latest for a longer ride. I don't even ride mtb's right now since going slower is just less fun in this heat.
Chill out, you tried twice to go on a ride and the first time had a mechanical, second time had a bad vibe and were smacking all the debris. Don't push your luck on those days unless you HAVE to train. When I get injured doing something it involves either feeling like **** and doing something hard, or competition/ group activities and I send it too hard. Think about what you can do next time to prepare for your big weekend rides and just do them better. Maybe carry around a waterbottle when you are doing physical work and just have a goal of finishing it every 1-2 hours.
Just ride in the next day or two.
Some days are bad, but that helps you appreciate the good days that much more(hopefully).