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SATURDAY,   June 22nd 2019

TRAVEL TO
THE WHITE MOUNTAINS, NEW HAMPSHIRE

9h00 AM car trip 3,5 hours   including 55 mins customs
Get up at 6h30 am, to leave early but we don't find Gaby's GPS so leave at 9h00..

PLANNING Decide to do trail from the opposite side from where we did the Oceaolas on 2015-08-12

BED AT 8h50 PM at : White Mountain Hostel, 36 Washington Street, Conway, NH / room 6

SUNDAY,   June 23rd 2019

Mount Osceola, NEW HAMPSHIRE
Banner picture is view from the top.

HIKING  start : 8h41 AM finish at ~ 1h40 PM
WEIGHT OF PACSAC : ~ 16 lbs including 3  liters of  water.. Come home with 2 l

UP 2h22 mins / AveHR  137  86% / MaxHR  149  93%  / 1428 cals / 30 % fat / 2h13 mins InZone (75%+)
LUNCH 23 mins (banner picture)
DOWN 2h10 mins / AveHR  114  71% / MaxHR  129  80%  / 915 cals / 50 % fat / 13 mins InZone (75%+)

TEMPERATURE Beautiful sunny clear day. Windy at summit but just right to blow away the bugs.

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We finished the NH 48 4000 footers last year, but I want to have a specific date for each.. so we're doing again some that we did with another summit. Last time we did Osceola and East Osceola together on 2015-08-12 but from the other side.

Even on the flat parts there were alot of rocks to either hop on or walk around. We didn't really take a break, neither going up nore down, and since it's the first  real hike of the year I find it difficult.

The whole trail was much easier than from the other side, though not really "easy"

BED AT 9 h00 PM at :White Mountain Hostel, 36 Washington Street, Conway, NH

M+C come for afternoon and evening. We watch last episodes of TBBT :)

Brain Scan,  good.

WEDNESDAY,   June 26th 2019
Piano ~ 1h+

9h05 FESSES DE FER ~ GROUP FITNESS with   Anne B
50 mins / AveHR  134  84% / MaxHR  163  102%  / 486 cals / 30 % fat / 43 mins InZone (75%+)
Hard.. that's good.. but still hard..

BED AT 10h00 PM 

FRIDAY, June 28th 2019

12h05 PM CARDIO MILITAIRE   ~
GROUP FITNESS
with  Ioana Ene
52 mins / AveHR  145  91% / MaxHR 234  146%  / 493 cals / 30% fat / 31 mins InZone (75%+)
 

IONA — #10
Warm-up Pyramid up-down
 burpees  15 secs
front lunges 30 secs
Push-ups 45 secs

 High knees 1 mins
BLOCK A 30 secs ea / 3 rounds
a) Prisonner squat get-ups
b) Front lunges Rgt then lft
c) Snowboard hop squat
BLOCK B - 45 secs ea / 3 rounds
a) Renggade rows
b) Pull apart & fly Bossu & DB
c) j
Iso hold band pull-apart
BLOCK C -  60 secs ea / 3 rounds
a) Gliders / mountain climbers
b) Gliders hamstring durles
c) knees with dB pulls
BLOCK D - .30 secs ea / 2 rounds DBs
a) front raise to overhead
b) Front V raise
c) Front A raise

 

Souper chez Sophie G & FH with T&F
BED AT 01h00 AM 

SUNDAY, June 30th 2019
Piano ~ 1h00

9h03 ZUMBA ~ GROUP FITNESS with Nathalie F  Maryse Trahan
53 mins / AveHR  130  81% / MaxHR  150  94%  / 478 cals / 35% fat / 46 mins InZone (75%+).
Feels good.

BED AT 8h30 PM with 1 Dormex to help

MONDAY, July 1st 2019
get up at 5h00 et leave at 6h00

Sentiers des Crκtes Parc du Mont Orford / Sentiers de l'Estrie
Start at 7h29 / total a little over 10 h
 / 2018: 9 hours
 

I decide to wear my HR monitor to get a feel of a big hike this year.
I feel heavy..I,m at 155lbs..

To Pic de l'Ours 2h30 mins / AveHR  129  81% / MaxHR  150  94%  / 1355 cals / 35% fat / 1h55 mins InZone (75%+).
     
  Snack 10 mins at Pic de l'Ours
To ski trail 1h56 mins / AveHR  129 
81% / MaxHR  148  93%  / 1046 cals / 35% fat / 1h31 mins InZone (75%+)
.
Up ski trail 31 mins / AveHR  141 
88% / MaxHR  150  94%  / 331 cals / 25% fat / 31 mins InZone (75%+).
        Lunch at top 13 mins
Down ski trail 25 mins / AveHR  111
 69% / MaxHR  127  79%  / 168 cals / 50% fat / 4 mins InZone (75%+).
To Pic de l'Ours 1h52 mins / AveHR  133 
83% / MaxHR  150  94%  / 1066 cals / 35% fat / 1h50 mins InZone (75%+).
        Snack 10 mins at Pic de l'Ours
To Grande halte 2h30 mins / AveHR  126 
79% / MaxHR  206??  129%  / 1220 cals / 40% fat / 43 mins InZone (75%+).

WEIGHT OF PACSAC
: Deuter 28l 15 lbs including 3½ liters of water.. just right
WEATHER : 18-24° very hot in the sun
SLOPE  up 550 m / down 100 m / up 125 m / down 50 m / up 130 m / Then the same route back something like that
TOTAL LENGTH
 18 km

BED AT 9h00 PM

WEDNESDAY,   July 3rd 2019
Piano ~ 1h+ planned

9h04 FESSES DE FER ~ GROUP FITNESS with   Anne B
49
mins / AveHR  121  76% / MaxHR  144  90%  / 394 cals / 40 % fat / 31 mins InZone (75%+)
Still feeling Monday's hike, but it's good to be at the gym.

BED AT 9h00 PM 

THURSDAY,  July 4th 2019
Piano ~ 1h
HEALTH & STUFF  RV with Dr. A. change to
Venlafaxine.

7h20 PM ~ HOME FITNESS with Tony Horton —  OFF-Program  # 02+ Kenpo Cardio +
I need to get back to 1h/day fitness, that's where I feel my best.

P90X+  #02+ Kenpo Cardio+
Warm-up

1a- jab, cross, shuffle
1b- hook, uppercut, shuffle
2- jab, step, cross
3- double hammer, lunge, sword
4- low block, hammer, front kick
5- side speed kicks

cardio or break — 60 sec

** repeat 1 to 5

6- jab, uppercut, back kick
7- claw, hammer, lunge
8- claw, hammer, front kick
9- back fist, hammer, knee kick, front kick
10- elbow, sword, back kick

cardio or break — 60 sec

** repeat 6 to 10

11- gladiator
12- spinning swords
13- spinning swords, back hammer
14- double sword, knee kick, back kick
15- high block, knee kick burnout

cardio or break — 60 sec

** repeat 11 to 15

cool-down & stretch

BED AT 10h30 PM 

FRIDAY,  July 5th 2019
Piano ~ 1h

12h04 PM CARDIO MILITAIRE   ~
GROUP FITNESS
with  Ioana Ene
52 mins / AveHR  116  73% / MaxHR 147  92%  / 387 cals / 40% fat / 23 mins InZone (75%+)
I don't have much energy today, have to modify

IONA — #6
Warm-up Block A instead of O-H squats / low kicks / spider / j-j / Football /more
BLOCK A Pyramid up-down
Burpees  1 to 10
Push-ups 10 to1
BLOCK B - 3 rounds
a) Double Squat DBs- 1 min
b) Front and back lunges - 30 secs L/R
c) Spider steps
5 mins : 40 secs jog / 20 secs high knees
BLOCK C - 3 rounds
a) Cuban Press - 1 min
b) Skull crusher Triceps - 1 min
c) up/down plank on steps - 15 secs L/R
5 mins : 40 secs jog / 20 secs Mary Katherines
BLOCK D - .no time left for this
a) Clap Abs - 1 min
b) Oblique Hold -1 min
c) Squat Thrust 30 secs


BED AT 10h00 PM 

SUNDAY,   July 7th 2019
Gaby works alot outside but it's too warm for me :/

8
h44 AM
 20 mins PRECOR  576i
60 mins / AveHR  133  83% / MaxHR  149  93%  / 572 cals / 35 % fat / 54 mins InZone (75%+)
alternate intervals between speed and resistance.

BED AT 10h00 PM 

MONDAY, July 8th 2019
Piano ~ 45 mins

5h34 PM CARDIO MILITAIRE  ~ GROUP FITNESS with  Ioana Ene
49 mins / AveHR  134  84% / MaxHR  157  98%  / 472 cals / 30 % fat / 38 mins InZone (75%+)
nice WO.

IONA — # 12
Warm-up 4 mins
20 sec squat -10 secs iso squat
30 sec butt kicks
20 sec squat -10 secs iso squat
30 sec push-ups
20 sec squat -10 secs iso squat
30 sec jumping jacks I do star jacks
20 sec squat -10 secs iso squat
30 sec mountain climbers
BLOCK A 3 mins - 2 mins- 1 min - 1 min - 2 mins - 3 mins (1 min rests)
5 Thrusters DB 10s
5 Long jumps
BLOCK B 2 mins each (1 min rests)
Alternating front lunges
Dips
Burpees
BLOCK C alternate 5 times
30 secs high knees
30 secs plank

6h37 PM BODY PUMP # 10  ~ GROUP FITNESS with Lisa-Marie Blier
New program.Feeling the Cardio Militaire Dips and Thrusts
54 mins / AveHR  113  71% / MaxHR  139  87%  / 376 cals / 45 % fat / 22 mins InZone (75%+)

BED AT 10h30 PM 

WEDNESDAY,   July 10th 2019
Piano ~ 30 mins

9h05 FESSES DE FER ~ GROUP FITNESS with   Anne B
47
mins / AveHR  133  83% / MaxHR  156  98%  / 451 cals / 30 % fat / 38 mins InZone (75%+)
New program, all with DB8s

BED AT 9h00 PM 

FRIDAY,  July 5th 2019


12h04 PM CARDIO MILITAIRE   ~
GROUP FITNESS
with  Ioana Ene
52 mins / AveHR  137  86% / MaxHR 157  97%  / 498 cals / 30% fat / 40 mins InZone (75%+)
This is too cardio for me.. I do aout 80% of the program

IONA — #vend 12 juillet
Warm-up 5 times 1 min each
Push-ups
Squat with Iso hold 2 secs
Sprints
BLOCK A 8 of each 10 times
Burpees
Tuck jumps
Crab dance
BLOCK B -  10-1 Pyramid DB10s  I do 10-8-6-5-4-4-4
Front lunge right
Military Press
Front lunge left
Rows
Front Squat
Bicep curls


BED AT 10h00 PM 

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