SATURDAY,  July 8th 2006

BLEU LAVANDE  ~ Pic-Nic and visit in Lavander Fields

WEB PAGE.. My Internet Service Provider called me to tell me my web page was too large.. (twice the size it should be), so I just signed up to AXANTI. I'll be transfering my log over there soon.

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SUNDAY,  July 9th 2006
Happy Birthday my brother!

Mont Saint-Hilaire

HIKING  start 9h30am
WEIGHT OF PACSAC : 8 lbs

BLUE trail, starting and finishing at the P
UP / DOWN / UP AGAIN / DOWN
3h35 mins  /  1243 calories / 40% fat / AveHR 122 73%/ MaxHR 158 94% / 1h37 mins inZone (75%+)
about 25° C, beautiful sun but none direct since the trail is shaded most of the time. Very nice breeze
 

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BED AT 11h00 PM

MONDAY,  July 10th 2006
Hot and humid day, lucily I work in an air-conditionned building..talked about last Friday's Arbre-Aventure with the girls during coffee break.. most of them said they couldn't do something like that, one said she could, but would ache all over the next day.

WARM-UP Stationary Cycling 10 mins
10 mins  / AveHR 91 / MaxHR 104

WORKOUT    Previous workout   ~   Next workout                                                                                                            
(program #7  Hiking by Steve Lussier :   week 9) 
50mins / 171 calories / AveHR 97 / MaxHR 132

upper body

4) Bent over rows on low pully, narrow hold was 2 x 12; 160lbs 3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12; 70lbs 3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  2 x 12 ; DB 30s  3-0-3

7) Alternating (really alternating) Front raise on Bosu : flat side down.  
1 x 12 ; DB 12s / 1 x 12 ; DB 15s  3-0-3

8) Alternating Hammer Curls, front foot on Bosu.
Do not extend completely the arm that is waiting.  3-0-3
2 x 12 ea arm ; DB 15s  

9) Alternating Push-downs on Freedom Trainer 2 x 12 ; 65 lbs   3-0-3
Very tired.

10) Bosu Crunchs  1 x 15 ; MED BALL 4kg /  2 x 15 ; MED BALL 5kg  Arms above in extention  of head 2-3-2

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 50 2-0-2

STRETCHING
15 minutes

PLANKS CHECK-UP
About 1 min rest between each.
1) Front : 2 mins
2) Right Side : 2 mins
3) Left Side : 2 mins
10 mins very light stretching afterwards, mostly waiting for the BOS class to begin.
I've wanted to do this for about 2 weeks but never found the time.. I also wanted to do it "rested" but only thought of it after the WO.. still, I did my 2 mins each.. so it's ok.. but I still don't know my real maximums.


BUNS OF STEEL ~ Groupe Fitness class with Amélie Martin
30 minutes intense interval aerobics
30 minutes core and lower body workout
To replace my Cardio and the first 3 exercises of my WO.
58 mins / AveHR 116 69%  /  MaxHR 162 96%  / 304 cals / 45 % fat /  19 mins InZone (75%+)
Last week of group fitness class  'til August so Amélie really made us go all out. (The group fitness classes are closed the last 2 weeks of July, but the gym is open.)

FEEL GOOD THOUGHTS
I'm really proud of today's WO

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COFFEE AT 9h00 PM / BED AT 5h00 AM I drank the coffee 'cause I had things to do.. (transfer Web Page from Rapidus to Axanti, and finish Bejgli) but I would have liked to fall asleap around 2 am..

TUESDAY,  July 11th 2006
With only 1,5 hours of sleep, I couldn't make it through the day at work, not even the morning, I really felt sick. Went home to sleep and then did some housework.. cleaning and planning for the vacation

DAY OFF ~ I was still feeling yesterday's WO. this is a well deserved rest..

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WEDNESDAY,  July 12th 2006
Got maybe bad news at work.. but maybe it will turn out to be good news.. mixed up.. but left crying..

90 MINS SUPER WORKOUT ~ GROUP FITNESS with Amélie Martin
50 mins STEPS &  AEROBICS / 320 calories / 35% fat / AveHR 131 78%  / MaxHR 168 100%  / 34 mins InZone (75%+)
31 mins STRENGHT / 131 calories / 55% fat / AveHR 105 63%  / MaxHR 147 88% 
She was a little less hard on us than last week.. many of the girls said it was too much. but it was still an interesting and very hard workout. We did T-Push-ups with 5lbs DBs.. but that was easier than it looked in the NROL book from which I'll be starting a WO in August, though I must say we were using Hex DBs.. not round ones

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BED AT 10h30 PM

THURSDAY,  July 13th 2006
Last day at work until August 7th. The whole schoolboard is closed for the next 2 weeks. Classes start August 15th. I'm up to date in my work.

DAY OFF ~ Éric, our friend from near Lyon, France is arriving today at around 2 PM Gabriel is going to get him at Dorval-Trudeau Airport.

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FRIDAY,  July 14th 2006

A guy I talk with once in a while asked me "Vous ne vous entrainez pas 2 fois par jour!!??" and it really made me smile and feel good.

WARM-UP Stationary cycle
10 mins / AveHR 110 /  MaxHR 134 / 46 calories  

WORKOUT   Previous workout   ~   Next workout                                                                                                             
(program #7  Hiking by Steve Lussier :  week 9)
1h12 / 267 calories / AveHR 100 / MaxHR 141
starting at 9h30 am
 

1) 16" Step-Ups  2 x 15 ea leg ; DB 25s 3-0-3

2) 12" Step-Downs 2 x 15 ea leg ; DB  20s 3-0-3

3) Prone Hip extensions on Swiss ball  2 x 25 ; Ankle weights  20 lbs  with abs on the ball and elbows on the ground  2-2-2

4) Bent over rows on low pully, narrow hold was 2 x 12; 160lbs  3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 70 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  2 x 12 ; DB 30s  3-0-3

7) Alternating (really alternating) Front raise on Bosu : flat side down.  
2 x 12 ; DB 12s   3-0-3

8) Alternating Hammer Curls, front foot on Bosu.
Do not extend completely the arm that is waiting.  3-0-3
2 x 12 ea arm ; DB 15s  

9) Alternating Push-downs on Freedom Trainer 2 x 12 ; 65 lbs   3-0-3

10) Bosu Crunchs  2 x 15 ; DB 10   Arms above in extention  of head 2-3-2

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 50 2-0-2

CARDIO
30 minutes (on Precor 576i)
Cross country program 3
AveHR  128 76%  /  MaxHR 145 86%  / 187 cals / 45 % fat /  16 mins InZone (75%+)
 

SUSHI SUPPER AND THEN  DANCE EVENING IN MONTRÉAL

Mix of  ballroom dances and more : Vienniese Waltz, Slow Waltz, Quickstep, Foxtrot, Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba, Salsa, Slows, Line dances, Disco, Batchata, Rumba Right click and save to listen to Dances in bold.
Do-Ré-Mi Stardust	We had to go to Montréal to pick up my son who was coming to out place until  tomorrow evening, so we went  to the Dance Hall, with  Eric who only watched. He said that Gabriel dances much better than he thought. My son  met us there and danced with me a swing.. with a real great finaly.. with my legs way up above his head

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BED AT 1h30 AM

SATURDAY,  July 15th 2006

DAY OFF ~ With Gabriel, Eric and Manouane. Great food and great conversation.

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BED AT 1h00 AM

SUNDAY,  July 16th 2006

WARM-UP Stationary cycle
10 mins / AveHR 102 /  MaxHR 122 / 40 calories  

WORKOUT    Previous workout   ~   Next workout                                                                                                            
(program #7   Hiking by Steve Lussier :   week 10)
 48 mins / 197 calories / AveHR 98 / MaxHR 138
starting at 9h20 am

4) Bent over rows on low pully, narrow hold was 2 x 12; 160lbs  3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 70 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  15 + 12 ; DB 30s  3-0-3
They felt good!

7) Alternating (really alternating) Front raise on Bosu : flat side down.  
2 x 12 ; DB 12s   3-0-3

8) Alternating Hammer Curls, front foot on Bosu.
Do not extend completely the arm that is waiting.  3-0-3
2 x 12 ea arm ; DB 15s  

9) Alternating Push-downs on Freedom Trainer 2 x 12 ; 65 lbs   3-0-3
My ROM (Range of Motion) isn't great for my left arm on these.. too heavy

10) Bosu Crunchs  2 x 15 ; Med Ball 5kg   Arms above in extention  of head 2-3-2

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 50 2-0-2
Almost too easy..

STRETCHING
20 mins

CARDIO
30 minutes (on Precor 546)
Cross training program 2
AveHR  122 73%  /  MaxHR 146 86%  / 176 cals / 45 % fat /  11 mins InZone (75%+)
 

PREPARING AND PACKING FOR THE CAMPING TRIP

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MONDAY,  July 17th 2006

CAR TRIP ~ With Gabriel & Eric. Breakfast with Céline in Québec City, Lunch at La Malbaie. Arrive at Parc des Hautes Gorges de la Malbaie around 3 PM.

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TUESDAY,  July 18th 2006

Acropole des Draveurs
with Gabriel and Eric
HIKING  start 10am
WEIGHT OF PACSAC : ~15 lbs first time with my big pacsac, just to try it out.
DENIVELATION ~ 800 meters
TOTAL LENGTH  9 km

UP 2h53 mins  /  1060 calories / 40% fat / AveHR 126 75%/ MaxHR 160 95% / 1h31 mins inZone (75%+)
DOWN 2h36 mins  /  564 calories / 60% fat / AveHR 99 59%/ MaxHR 143 85% / 57 mins inZone (75%+)
Surprisingly the wind stopped at the top while we ate! (45 mins). On the way down we stopped alot for pictures and Gabriel and I for a foot bath in cascades.

The trail has been completely re-done in 2000. Very different and much easier than the last time I climbed the Acropole des Draveurs, in 1996, but the scenery at the top is still as spectacular. ABOVE LEFT : The new and very "civilized" trail. ABOVE RIGHT : The classic picture of the Eaux Mortes (Dead Waters) above the dam. LEFT : Back side of the moutain with lakes and view all the way to the Saguenay Mountains.

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WEDNESDAY,  July 19th 2006

L'Équerre
with Gabriel and Eric
HIKING  start 10h15 LILD Low Intensity Long Distance
WEIGHT OF PACSAC : ~10 lbs I know I'm bringing more water than I need, but the hike is on relativly flat terrain, along the Malbaie River.
DENIVELATION minimal
TOTAL LENGTH  18 km

THERE 1h53 mins  /  455 calories / 55% fat / AveHR 100 60%/ MaxHR 139 83% / 1h31 mins inZone (75%+)

               Chutes du Ruisseau Blanc
               HIKING 30 mins plus lunch at the waterfalls

BACK estimate : 2h30??  /  455 calories / 55% fat / AveHR 100 60%/ MaxHR 139 83% / 1h31 mins inZone (75%+)
About the same as to go there.. but with alot of stops, including one for swimming

	The trail to L'Équerre is actually an old loggers' road, now reserved for cyclistes and walkers. Kayakers can also stop at the picnic tables.
	Bear Pirch at the Equerre Camping ground.

Belvédère
HIKING 30 mins

Pieds des sommets
HIKING 30 mins

Sentier Le Cran  & back to camping by foot instead of bus
L'Érablière and Les Grands Ormes is closed due to too much mud.
HIKING 45 mins

Commonly called "mousse de Cariboo" (Cariboo moss) because the cariboo can get to it easily in the winter even when they come down to the forest zones during the winter.

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THURSDAY,  July 20th 2006

Riverain
HIKING 1h30 mins
DENIVELATION hills
TOTAL LENGTH  3,6 km

The Malbaie River below the Barrage des Érables (Dam) is a very interesting canoe river.

Malbaie River Eaux Mortes Dead Waters
CANOEING 2h30 mins
In large RABASKA canoe with Gabriel, Éric, 8 others and the Dominique Tessier, the Parc Guide. Since we're an uneaven number and I mentioned that I had done alot of canoeing, Dominique placed me at the front of the canoe to give the rythem. That was much more fun than if I had been int the middle!

CAR TRIP HOME ~ With a stop at Baie Saint Paul where we run into François Perron whom I taught fencing to when he was 8-16 years old. We're very glad to see each other and catch up on news.. home at 11h20 PM.

more to come.. including pictures.

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FRIDAY,  July 21st 2006

DAY OFF ~ Going to get Sylvie, Eric's sister at the airport. She now lives in Cincinnati, USA.

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BED AT 1h00 AM

SATURDAY,  July 22nd 2006

Sentiers des Crêtes From Grande Halte to Orford and then back by xc-ski trails.
Parc du Mont Orford / Sentiers de l'Estrie

HIKING  start 10h20 AM / end at 5h50 PM
WEIGHT OF PACSAC : 16 lbs
DENIVELATION  up 550 m / down 100 m / up 125 m / down 50 m / up 130 m / down 500 / xc-ski trails back to where we started.. (something like that)
TOTAL LENGTH  18 km

FIRST PART 2h44 mins  /  895 calories / 45% fat / AveHR 119 71%/ MaxHR 153 91% / 1h09 mins inZone (75%+)
LUNCH 18 mins
SECOND PART 30 mins / forget to start HRmonitor but on easy trail
THIRD PART 3h56 mins  /  1079 calories / 50% fat / AveHR 109 65%/ MaxHR 153 91% / 53 mins inZone (75%+)
 

With Gabriel, Eric and Sylvie. In the middle of a 7h30mins hike. The temperature was excellent for hiking except on the way back when it rained all the way, but then we were on xc-ski trails and there wasn't much to see. Supper at East-Side Mario's in Bromont.

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BED AT 11h20 PM

SUNDAY,  July 23rd 2006

DAY OFF ~ Drop Sylvie off at the Airport and plan tomorrow's bicycle trip.

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BED AT 11h00 PM

MONDAY,  July 24th 2006

Piste Cyclable de Soulanges From Piscine Municipale in Les Coteaux to Pointe des Cascades and back
Between Lac Saint-François and Lac Saint-Louis

CYCLING  start 11h20 AM
TOTAL LENGTH  56 km, Total time, below, does not include lunch and Ice-cream stops.

 3h40 mins  /  1107 calories / 45% fat / AveHR 118 70%/ MaxHR 158 94% / 1h17 mins inZone (75%+)

With Gabriel and Eric. Lots of birds: I saw a beautiful red bird (I have to find its name), some Chardonnets and a Great Blue Heron.

more to come..

PREPARING AND PACKING FOR THE CAMPING TRIP.. Gabriel and I leave on Wednesday for 5 days camping, 4 days at a friend's place on La Baie des Chaleurs and 3 days in Québec City.. well .. something like that.

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BED AT 11h00 PM

TUESDAY,  July 25th 2006

PREPARING AND PACKING FOR THE CAMPING TRIP

BUYING STUFF FOR THE CAMPING TRIP

DAY OFF ~  We have supper in Montréal with Éric and then drop him off at my son's place.  We're leaving at 6 am tomorrow and he's going back to France..

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planned BED AT 11h00 PM

WEDNESDAY,  July 26th 2006

TRAVEL TO

PARC DE LA GASPÉSIE
car trip 8 hours
Camping Mont Albert # 72
18°C

THURSDAY,  July 27th 2006

PARC DE LA GASPÉSIE
Mont Albert "La Montée" up and down
HIKING  start 7h52 AM
WEIGHT OF PACSAC : 18 lbs
DENIVELATION 870 meters
TOTAL LENGTH  11,4 km..

UP 2h45 mins  /  1199 calories / 30% fat / AveHR 138 82%/ MaxHR 160 95% / 2h15 mins inZone (75%+)
LUNCH 20 mins
DOWN 2h37 mins  /  667 calories / 60% fat / AveHR 105 63%/ MaxHR 136 81% / 6mins inZone (75%+)

There are grey skies with showers going up and heavy HORIZONTAL  rain at the top. It's too dangerous to do the round trip, go back down by the trail we came up on. A little extra to visit "Passerelle de l'Eau Vive" and "Sainte-Anne Falls" on the way down.

BED AT 10h00 PM

FRIDAY,  July 28th 2006

PARC DE LA GASPÉSIE
Mont Richardson and Mont Joseph Fortin and La Falaise (the cliff)
HIKING  start 9h30 AM
WEIGHT OF PACSAC : ~15 lbs
DENIVELATION 600 meters for Mont Richardson, level for Joseph Fortin, up and down about 30m for the cliff.
TOTAL LENGTH  ~20 km

map to come..

TOTAL TIME :  6h17 mins  /  1509 calories / 50% fat / AveHR 119 71%/ MaxHR 152 90% / 1h09 mins inZone (75%+)
We see a Royal Eagle fly near the cliff.

The sun comes out a little at noon. Very interesting cloud mouvements. Part of the same Massif as the Jacques-Cartier Mountain, that is the  McGarrigles, which in turn are part of the Appalachians.

In the evening we watched a presentaion on an 8 day hike in the Parc de la Gaspésie, from Mont Logan to Mont Jacques-Cartier. Very inspiring, and interesting.

BED AT 11h00 PM

SATURDAY,  July 29th 2006

PARC DE LA GASPÉSIE
Mont Jacques Cartier
40 kms from our camping, by car and then a bus takes us up part way because the mountain is only open for a few hours a day so that the Cariboo can be left alone.

HIKING  start 10h16 AM / end at 5h50 PM
WEIGHT OF PACSAC : 16 lbs
24°C at the bottom, 16°C at the top with strong winds, but sunny
DENIVELATION 450m
TOTAL LENGTH  8,2km

UP 1h15 mins  /  540 calories / 35% fat / AveHR 137 82%/ MaxHR 161 96% / 55 mins inZone (75%+)
LUNCH and Walk around  1h34 mins
LOOP and DOWN 1h59 mins  /  373 calories / 60% fat / AveHR 96 56%/ MaxHR 130 77%

This is Alpine Tundra..  Part of the same Massif as the Mount Richardson, that is the  McGarrigles, which in turn are part of the Appalachians. The spots of green grass at the left.. is what is left when the rocks come up in circles due to the freezing and thawing of the ground over the years. When the slope is more than 5° then the circles become long stretchs of rocks. We saw some wood cariboos, but really not close.

BED AT 11h00 PM

SUNDAY,  July 30th 2006

PARC DE LA GASPÉSIE
Mont Albert up "La Montée" / down "Le sentier du Diable"
Bistro for some coffee and beer
Mont Ernest Laforce
23°C at the bottom, 16°C at the top with strong winds, but sunny
HIKING  start 7h47 AM
WEIGHT OF PACSAC : ~17 lbs
DENIVELATION 870 m + 150 m = 1020 m
TOTAL LENGTH  18 km + 3,2 km = 21,2 km

UP 2h08 mins  /  835 calories / 35% fat / AveHR 137 82%/ MaxHR 162 96% / 1h41 mins inZone (75%+)
Goes very well
STOP 12 mins at the Rabougris
DOWN 1h32 mins  /  349 calories / 60% fat / AveHR 99 59%/ MaxHR 123 73%
LUNCH  30 mins On rocks near stream
DOWN 2h36 mins  /  605 calories / 60% fat / AveHR 101 60%/ MaxHR 134 80%
BISTRO 30 mins
UP and DOWN  1h33 mins  /  339 calories / 55% fat / AveHR 99 59%/ MaxHR 135 80%

Mont Albert is part of the Chic Chocs Massif, meaning in native language "the un-passable". Very different rock composition than the  McGarrigles, but still part of the Appalachians. These pictures are on the way down, but as we arrived at the top we saw some wood cariboos. The top is a 13 km sq.  plateau. The rock is Serpentine, but with a very high level of iron, and magnesium, which makes it very difficult for plants to grow. See July 27th for pics on the way up.
	The trail is very beautiful but very different than 10 years ago. It now follows the "Ruisseau du Diable" (Devil's Stream).
	Coming down Mont Albert, we were going to wait to get to the Serpentine Cabin to eat.. but who could resit such a wonderful place.. just a few rock-hops away from the trail?

BED AT 11h00 PM

MONDAY,  July 31st 2006

PARC DE LA GASPÉSIE
Mont Xalibu
14°C at the bottom, 4°C at the top with strong winds and fog
HIKING  start 8h36 AM
WEIGHT OF PACSAC : 16 lbs
DENIVELATION 540 m
TOTAL LENGTH  10,7 km

UP 2h06 mins  /  605 calories / 55% fat / AveHR 112 67%/ MaxHR 135 80% / 1h09 mins inZone (75%+)
LUNCH 15 mins in rock wind-breaker
DOWN 2H00 mins  /  300 calories / 60% fat / AveHR 87 52%/ MaxHR 122 73% / 53 mins inZone (75%+)
Including 15 mins break at "Pergelisol" cabin.
 

	There are sooooo many pictures to take.. and I'm always torn between the sports side and the photgraphy side.. Maybe I do neither to it's max, but I do enjoy my day to it's fullest, so I guess that that's what's important!
The temperature was  4°C at the top but a little warmer in the rock wind-breaker. It was raining earlier and there was just about a 2' x 4' dry area to sit near the rock which still gave off heat. The picture is on self-timer, no need for a tripod, plenty of rocks to build one !

Car travel to our next destination. 2 hours

Pointe à la Croix
Arrive at BadPill's place, visit his brother Robert.

BED AT 11h00 PM

TUESDAY,  August 1st 2006

Pointe à la Croix
Spend afternoon with Rivage, another longtime internet friend.

WEDNESDAY,  August 2nd 2006

Pointe à la Croix
TOURISM..
AM at Mont Saint Joseph,
PM at Musée de la Bataille de Restigouche

more to come..

THURSDAY,  August 3rd 2006
Car travel to our next destination, 2 hours

CARLTON PROVINCIAL PARK, NEW BRUNSWICK
Mount Carlton

HIKING  start 9h16 AM
WEIGHT OF PACSAC : 16 lbs
DENIVELATION the mountain top is at 820 m.. (about 200 less than Mont Albert) but I  think the trail starts at around 400m.
TOTAL LENGTH  9,6 km
UP 2h06 mins  /  566 calories / 55% fat / AveHR 108 64% / MaxHR 172  error / 7 mins inZone (75%+)
LUNCH 18 mins
DOWN  1h09mins  / 229 calories / 60% fat / AveHR 96 57%/ MaxHR 123 73%
 

"Western Trail : 5,2 km : This trail winds under a forest canopy along Mamozekel Brook. At km 4, it joins the backcountry campground, Heatwaters, near severl ponds. A short distance after, you have the choice of hiking on a rody ridge or on a forested side path"  And the Ridge Trail is really worth it ! though must be too tricky in bad weather. We came back by the Eastern Trail : 4,4 km. Really not worth much. "This old road used to bring supplies to the ranger's cabin"

Car travel to our next destination, 4 hours

Québec City
Arrive at Bernard and Céline's place just after supper

more to come..

FRIDAY,  August 4th 2006

Québec City
FÊTES DE LA NOUVELLE FRANCE
With Gabriel, Bernard and Céline
 

Céline made our costumes and we were a great hit. People asked if they could have thier pictures taken with us and other just took pictures. We got a lot of complements, especially Gabriel. I was so proud of being his lady!

SATURDAY,  August 5th 2006

Québec City
FÊTES DE LA NOUVELLE FRANCE
With Gabriel, Bernard and Céline
Walked around from about 1pm to 9h30 pm. Lots to see and do. I danced the Menuet with some Fancy Dressed Noble, but you'll have to go see my Vacation2006 pictures to see that

Vacances 2006

SUNDAY,  August 6th 2006

COME HOME
Car travel 2 hours

Start unpacking

BED AT 11h00 PM

MONDAY,  August 7th 2006

back to work .. but some time off from training this week. Starting NROL next week.
Very nervous at work about my schedule this year. Tried to find out more about the changes but the boss only said he'd see me later this week...

BED AT 10h00 PM with 2 Sominex sleeping pills

TUESDAY,  August 8th 2006
Still no news at work.. the Little Boss is all smiles..

5 hours of HI-Photoediting
I read long ago that "National Geographics" uses only 1 out of every 50 photos their photographs take, and I always thought that must be great.. but to have to try to choose which photographs to put in a 100 photo photo-album on the web,, out of the about 700 we took during the vacations.. VERY DIFFICULT!  and just to crop, adujst brightness and contrast for all the pictures we'll keep on my computer.. But then, many years ago.. I had a darkroom, at least with Photoshop I don't smell the chemicals!

BED AT 11h00 PM

WEDNESDAY,  August 9th 2006
Still no news at work. I sulk each time I see the Big Boss, or the Little Boss. They know I want an answer and don't care how it makes me nervous not to know what's going on.

10 mins stationary cycling and some light stretching as WU

90 MINS SUPER WORKOUT ~ GROUP FITNESS with Amélie Martin
55 mins STEPS &  AEROBICS / 419 calories / 30% fat / AveHR 143 85%  / MaxHR 163 97%  / 49 mins InZone (75%+)
She said it was a tough WO we did today, and camparing my stats to the last WO I did July 12th   yup, the first hour was BAAAAADDD.. lol, by that I mean that I loved it and it felt good to be back. I did however have some problems with my left knee and shins.. but it got better as the hour rolled on.
34 mins STRENGHT / 145 calories / 55% fat / AveHR 106 63%  / MaxHR 141 84% 
Amélie said that by having us start with the arms.. we'd rest our Cardio, but that we'd spend the last bit of energy we had, and then the legs work would really kill us. (That is supposed to be good ) It WAS hard.. Lots of biceps and triceps work with the band.. (Why do I always take a Blue elastic to make it hard?) and at the end..after all the leg work and the crunches and oblique crunches and bycicling..  just as a bonus.. we finished with : 15 push-ups, 30 sec. plank, 10 push-ups, 30 sec. plank. non-stop.
5 mins STREATCHING and relaxation

The shower felt good!

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BED AT 10h30 PM

THURSDAY,  August 10th 2006
My right knee (actually just below the knee) hurts from lastnight's WO. I take Ibuprofin (over the counter anti-inflammatories) and ice it 3 times at work. Limp a little. It feels better by the afternoon. Hope it will be fine by Saturday when we have a big hike planned.

QUICKSTEP CLASS 90 mins
QuickStep (right click and save to listen)
Revision of what we learned so far. Haven't practiced in a month, but it actually came back quite quickly. Pleasant surprise! since I really thought I had forgotten everything!

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BED AT 11h30 PM

FRIDAY,  August 11th 2006

DAY OFF
Feeling DOMS from Wednesday's SuperWorkout all over.. mostly upper and lower abs, inside thighs, calves... but my right knee doesn't hurt anymore. Doesn't feel toooo bad though

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PLANNED BED AT 11h00 PM