Tuesday was my Q2 training: Intervals on the mountain - 4 minutes hard followed by 3 minutes easy. I did this for the entire route of 10 km.
On Wednesday (Canada day) I stayed home and worked on the property - I moved rocks around for about 2 hours. This was very good weight training and I am so glad I finally got it done!
Thursday I ran the mountain and incorporated hill training. I did 6 repeats of a quarter-mile and brought my heart rate up past 100% on more than one occasion. I also concentrated on making sure I maintained the Pose technique during this run.
Friday, I did my second session of embedded circuit training. In between each exercise, I incorporated the Pose technique exercises. As a warm up I did 2 miles at an easy pace (8 min/mi) but it was not at all easy using the Pose technique - I am still not sufficiently accustomed to it yet. For a cool down I did 2 km on the concept2 rower. Here are my circuit training sets :
Bicep curl (35 lbs DB) x 12
Tricep Kickback (20 lb DB) x 12
Incline Press (55 lb DB) x 12
Dips x 12
Bench press (55 lb DB) x 12
Lat pull down (95 lb) x 12
Single leg press (4 plates) x 15
Leg curls (75 lb) x 15
I really didn't feel much like working out today but I felt like a million bucks afterward! The Pose exercises are really hard and I felt awkward doing them. I will have to do these much more often.
Saturday was a day off and Sunday I did my Q1 run which was 20 minutes Easy, followed by 20 minutes Hard, followed by another 20 minutes Easy. Afterward I stretched for 20 minutes.
Total weekly mileage : 33 km