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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
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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. |
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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. |
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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
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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
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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)
Renagade 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
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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 |
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MONDAY,
July 1st 2019
get up at 5h00 et leave at 6h00
Sentiers des Crêtes 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
I see double for the
first time on the way home but after closed eyes for a while I'm ok
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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
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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 +
| 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
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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
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SUNDAY,
July 7th 2019
Gaby works alot outside but it's too
warm for me :/
8h44 AM
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
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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
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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
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FRIDAY,
July 12th 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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SUNDAY,
July 14th 2019
Gaby
gets tetanos shot because of nail in
foot yesterday.
M+3 are here for the day
8h37 AM
PRECOR 546i
60
mins / AveHR 175
109% /
MaxHR 223 139% /
722 cals / 15 % fat / 54 mins InZone
(75%+)
Resistance intervals. HR moitor wrong
or is it my medication? effexor..// I don't use arms so maybe I'll be
more in shape to do bodypump tomorrow.
BED AT 10h00 PM
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MONDAY, July
15th 2019
5h34 PM CARDIO MILITAIRE ~
GROUP FITNESS
with
Ioana Ene
I don't wear my HR monitor because I want to be able to
trust my feelings
Almost same WO as last week
| 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 - 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 20 secs / 10 secs rest / for 10 mins / abs
& cardio
high knees
plank
butt kicks
??
mountain climbers
|
6h37 PM
BODY PUMP # 10 ~
GROUP FITNESS
with Lisa-Marie Blier
Same weights as last week. / next class on August 5th
HEALTH AND STUFF : starting near the end of Body pump and drive
home and watching TV I see DOUBLE!!!??? / note next morning after 10
hrs sleep I'm ok. It also happened on the way home for Les Crêtes hike
on July 1st
BED AT 10h30 PM
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| WEDNESDAY,
July 17th 2019
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%+)
Same as last week, all with DB8s
HEALTH AND STUFF
need new glasses, mine are too strong.. and RV with Neurologist
BED AT 9h00 PM
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FRIDAY,
July 19th 2019
12h04 PM CARDIO MILITAIRE ~
GROUP FITNESS
with
Ioana Ene
This is too cardio for me.. I do
aout 80% of the program
| IONA — #same as vend 12 juillet |
Warm-up
5 times 1 min each
Push-ups
Squats
Sprints |
BLOCK A
10
of each 5 times
Burpees
Tuck jumps
I do
slow High Knees
Crab dance |
BLOCK B -
Pyramid DB8s I do 8-8-8-7-6-5-4-3-2-1
Front lunge right
Military Press
Front lunge left
Rows
Front Squat
Bicep curls |
BED AT 10h00 PM
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SUNDAY,
July 21st 2019
8h47 AM
PRECOR 576i
60
mins / AveHR 146 91% /
MaxHR 157 98% /
677 cals / 20 % fat / 56 mins InZone
(75%+)
Program 3 Cross country
with some light intervals in the first 15 mins
BED AT 10h00 PM
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MONDAY, July
22nd 2019
5h33 PM CARDIO MILITAIRE ~
GROUP FITNESS
with
Ioana Ene
57
mins / AveHR 148 93% /
MaxHR 163 102% /
639 cals / 20 % fat / 49 mins InZone
(75%+)
A mix of the 2 WOs last week
| IONA — # mix |
Warm-up 5 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
20 sec squat -10 secs iso squat
30 sec mountain climbers
20 sec squat -10 secs iso squat
30 sec burpees |
BLOCK A 3 mins
- 2 mins- 1 min - 1 min
- 2 mins - 3 mins (1 min rests)
5 Thrusters DB 10s
5 Long jumps I do 6x 1 legged jump
like over a river |
BLOCK B -
Pyramid 10-1down only DB10s
Front lunge right
Front lunge left
Rows
Front Squat
Bicep curls
Burpees
I do Push-ups |
BLOCK
C 30 secs ea
high knees,
plank
butt kicks,
plank
jumpin jacks,
plank
??,
plank
mountain climbers,
plank (max) I do 5 mins
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BED AT 10h00 PM
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WEDNESDAY,
July
24th 2019
SHOPPING Sail Beloeil
Mine are more pink than blue. / I want to try these
soles..
| Keen Targhee EXP MID WP solde 132,99$ |
 |
The Targhee collection's fit, durability, and performance have earned
it a loyal following. With a bold new design, this update is
tough, lean, and ready for the next chapter of epic adventure.
-
KEEN.Dry® waterproof, breathable membrane
-
Polyurethane-coated leather mud shield for durability and easy
cleaning
-
Reinforced eyelets for easy adjustment
-
Injected TPU heel-capture system for stability
-
ESS shank offers lightweight support
-
KEEN all-terrain rubber outsole
for high-traction grip
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7h15 PM HOMEFITNESS - STEPS WORKOUT
~
SPARTACUS style With my new hiking boots
Xoom as timer with SPARTACUS APP.
. routine on Blackboard, have music from ceiling
speakers, have ceiling fan, and floor fan. Add to that water, a
headband, a towel. Steps at 8" .
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SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
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| 1 |
Step-up
L/R |
| 2 |
Traverses |
| 3 |
TRX Triceps
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| 4 |
Power Squats
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| 5 |
Skaters
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| 6 |
TRX Push-ups |
| 7 |
Pneus rapides L/R |
| 8 |
Jump squats L/R
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| 9 |
Abs instead of butt lifts
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| 10 |
Corners
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BED AT 10h30 PM
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