MONDAY, December  25th 2006

DAY OFF

BRUNCH
With Gabriel and Manouane at his place

SUPPER
With Gabriel, Manouane and Massiel at our house

FITNESS GIFTS I RECIEVED 
"How To Write Strength Training Programs" Book, Ian King (it's still in the mail though)
Ultralight LED Headlamp for Camping. "Petzl Zipka Plus"
VitaSea Technology T-Shirt

DIET
Christmas Pancakes Brunch at my son's and traditional (for my family) Viennese Veal supper a home with Gabriel, Manouane and Massiel.

BED AT  2h00 AM

TUESDAY, December  26th 2006

DAY OFF

FAMILY SUPPER

At our house with Gabriel, Manouane, Massiel, Albi, Lili, Valérie, Carl, Éliane, Alexandre, Émilie.   Wonderful to be with people we love.

WEATHER
Very light snow

DIET
nope Turkey, tourtière, salade, green peas, patatoes, carrots, beets, cranberry sauce, bejgli, fruit salade, ice cream, bûche de Noël, wine. cheese.

BED AT 4h15 AM

WEDNESDAY, December  27th 2006

DAY OFF

FAMILY LIFE
Manouane and Massiel are staying 'til tomorrow after noon. I haven't worked out in days.. and am feeling it.. so even if there is no snow to xc-ski, I hope I'll be moving again soon!

BALLROOM DANCE PRACTICE at home
2h00 Slow Waltz with Gabriel teaching Manouane and Massiel. "Butterfly" 123-223-323

DIET
nope  left overs

BED AT 3h30 AM

THURSDAY, December  28th 2006

DAY OFF

FAMILY LIFE
Slow Waltz  in the kitchen with Gabriel teaching Manouane and Massiel. "Tripple Twinkle".  Drive M&M back to Montréal and had supper with them. I'm tired.. and it's too late to go to the gym as I had intended.

BALLROOM DANCE PRACTICE at home
1h00 Slow Waltz, chacha, salsa. We'd need 2-3 hour practices to do all that we want. Gabriel has problems with the overhead hand games probably because of a tight back, but he's working on it and is much better than a few years ago.

DIET
nope 

BED AT 9h50 PM

FRIDAY, December  29th 2006

FORCED DAY OFF
Stiff neck on right side with headache and hurting down part of the back on the right side (Torticolis in french)

DIET
nope 

BED AT 8h30 PM

SATURDAY, December  30th 2006

FORCED DAY OFF
Stiff neck on right side getting better but still affecting how I feel.

FITNESS EQUIPEMENT

Elite  Mag  Elastogel  Home Trainer

We've been thinking about it off and on for a year, and finally decided to get one. The resistance is on the handlebar. I just tried it a little.. seems very stable, good enough to ride standing up. That's very important for me.  It's partly my early bday gift this year. We got a reference for it from Isabelle Riedl : "Mon home-trainer est de marque TACX, mais si je devais m'en acheter un maintenant, j'achèterais de la marque ÉLITE. À mon centre d'entraînement, cette année, c'est des modèles ÉLITE qu'on a et ils vont vraiment très bien. Ils s'ajustent super vite, pas de gossage, très silencieux et c'est simple."

SPINNING
I try my Home Trainer 2 x 15 minutes.. but my glutes really hurt in a wierd way.. and my neck isn't all well.. yup.. I seem to be falling apart! *sigh*

DIET
nope 

BED AT 1h00 AM

SUNDAY, December  31st 2006

SPINNING
20 mins before breakfast

FITNESS THOUGHTS

DIET
not exactly

BED AT 12h30 AM

MONDAY, January  1st 2007

SPINNING
20 + 40 mins watching TV just to boost up my metabolism a little if I can.

WISHES
May you have peace and love in the year to come and health and fitness to enjoy it.

DIET
Saurcroute supper  with Cheese Cake dessert at Manouane's place.

BED AT 1h00 AM

TUESDAY,  January  2nd 2007

WARM-UP rowing
15 mins  / AveHR 127  76% / MaxHR 140 / 83% 

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : Day 1 bis (2) of 8, Wk x ) 
51mins / AveHR  114 68%  /  MaxHR 158 94%  / 258 cals / 50 % fat /  15 mins InZone (75%+)
Just chose some of the exercises since I can't yet be regular, and haven't come to the gym in a while

PLAN :
each exercise :  2-3 sets of 12-15 reps / Tempo : 4010 / Rest : 60 secs

1) Walking Lunges  
2 x 12 each leg x  DB 25s

2) 1 legged Squat  with Swiss Ball on side and  slightly leaning against it.
2 x 12 each leg x  DB 25s
to mimic outwards push of Skate skiing, This really hits the spot!

5) Close grip DB Press on 18" Swiss Ball / Développé couché, haltère court sur ballon 18"
 2  x  12  x DB 25s
 

6)  English to come (Shoulder extension?)  / Extension verticale épaule, poulie haute sur ballon (tirez vers le bas)  
 2  x  12 each side  x 25 lbs

7) DB Front Raise   / Flexion verticale épaule (lever poids libres)
 2  x  12 each side  / alternating sides   x DB 10s

8)  arms extended, pull by flexing elbow) hands facing each other  / Rameur 1 bras, poulie moyen, debout (tirez à l'horizontale)
 1  x  12 each side   x 40 lbs /  1  x  12 each side   x 50 lbs

10)  2 handed DB Kickback  lying on bench  / Kick-back deux mains en même temps,  couché sur le ventre sur blanc plat
 2  x  12   x DB 10s
 

CARDIO (on Precor 576i)
Cross-country program with some Fartlek intervals including 2 x 2 mins backwards
21mins / AveHR  143 85%  /  MaxHR 154 92%  / 157 cals / 30% fat / 20 mins InZone (75%+)
 

STRETCHING
5 minutes
No time 'cause we're going to Québec but IT'S GOOD TO BE BACK AT THE GYM!
 

CAR TRIP to Québec City to visit our good friends Bernard and Céline

DIET
nope
 

BED AT 10h30 PM

WEDNESDAY, January 3rd 2007

XC-SKIING
Camp Mercier
 - 4°C grey skies, but with all the snow, sun would be hard for the eyes.
AM 1h31 mins / AveHR  143 85%  /  MaxHR 162 96%  / 704 cals / 30% fat / 1h19mins InZone (75%+)
PM 1h16 mins / AveHR  147 88%  /  MaxHR 162 96%  / 613 cals / 25% fat / 1h13 mins InZone (75%+) with Bernard & Johann
Not much snow even in the Québec Region, and Bernard and Johann are coming to meet us at noon at "CAMP MERCIER" ,
so we do the same trails twice. # 30 - 10 - 11 - 10 -30 I have to say that I'm very badly feeling yesterday's workout. Not that it "hurts" that much.. but I feel like my butt was cast in cement.

	At home we have no snow and the grass is green! So we are very glad to be able to xc-ski. I'll have to find out which large shrub or tree leaves these red fruits. There were alot of them, some on the trail, coloring the snow cranberry red.

THURSDAY, January 4th 2007

XC-SKIING
Sentiers des Caps (Massif de la petite Rivière St-François, Charlevoix)
 0° C no wind at all when the trails are in the forest but 50-60 km gusts when we're on uncovered ground, luckily it's warm!
AM 1h41 mins / AveHR  133 79%  /  MaxHR 158 94%  / 684 cals / 35% fat / 1h06mins InZone (75%+)
PM 18 mins / AveHR  127 76%  /  MaxHR 144 86%  / 110 cals / 40% fat / 10 mins InZone (75%+)
Trails :  # 2 - 3
We don't want to do icey trails that we don't know so we stick to a short day but I really like the trail, which at places is much more natural than in the big ski centers. This center is an hour from Québec City and we'll definately come back.

TOP LEFT : Very rustic, and we don't need it today since it's so warm, but it might come in handy on some colder days. TOP RIGHT : Picnic on the trail. The 2 pairs of xc-skiis form a bench and we dig out holes for our feet. I had an extra pair of gloves that I used as a seat cushion. With no wind and about 0 ° C it was really comfortable. What's nice is that this way we can stop when we want to, and are not tied to eating where there is a cabin. BOTTOM LEFT : Signs of moose in the region. "The larger size of the rumen and slower rate of passage of food through the four part stomach adapt the moose, unlike the white-tailed deer, to the use of balsam fir"

PLANNING
I asked Bernard and Céline's daughter Isabelle if she would give us a Skate Skiing lesson if we rent the equipement we need sometime in February. She said she'd be glad to and really looked sincere.  I've always wanted to try it and Bernard and Gabriel want to join me in trying it as well !

FRIDAY, January 5th 2007
10° C, grey skies and rain

OFF DAY

3h00 PM SPINNING for METABOLISM + and for Spanish  
1h00 / AveHR  116 69%  /  MaxHR 142 85%  / 322 cals / 50% fat / 22mins InZone (75%+)
including various intervals
Still getting used to the trainer. Put the bike near the open window and fan. I'd like to do this kind of stuff, about 30 minutes, in the morning, before going to work but I'm not sure I'll have the courage to. I have alot of trouble getting up in the morning. I'm doing this while trying to learn Spanish (again). "L'Espagnol en 90 leçons" ; # 1 - 2 - 3 - 4

DIET 151 lbs! :(
Starting again

BED AT 10h30 PM

SATURDAY, January 6th 2007
5° C, grey skies

9h00 AM SPINNING for METABOLISM + and for Spanish  
32 mins / AveHR  119 71%  /  MaxHR 139 83%  / 175 cals / 50% fat / 14mins InZone (75%+)
Including various intervals
"L'Espagnol en 90 leçons" ; # 1 - 2 - 3

1h30 PM WARM-UP rowing
5 mins  / AveHR 110  65% / MaxHR 120 / 71% 

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier :  WO A1, Day 1 of 8, Wk 1 ) 
55mins / AveHR  113 67%  /  MaxHR 156 93%  / 273 cals / 50 % fat /  14 mins InZone (75%+)
OK.. this is the real start !

PLAN :
each exercise :  2-3 sets of 12-15 reps / Tempo : 4010 / Rest : 60 secs

1) Walking Lunges   / Fentes marchées
2 x 15 each leg x  DB 25s
Nice to have the group fitness room available for these.

2) 1 legged Squat  with Swiss Ball on side and  slightly leaning against it.  / Genou-flexion sur une jambe, contre le ballon suisse sur le côté
2 x 15 each leg x  DB 25s
to mimic outwards push of Skate skiing

3) Hip Extention with Leg Curl at the end  / Extention hanche et Flexion du genou (par en arrière) avec poulie basse
2 x 15 each leg x  30 lbs / on chair so that the pulley is lower

4) Single leg raise (hip flexion / Flexion de la hanche (élévation du genou)  
2 x 15 each leg x  40 lbs / on chair so that the pulley is lower 

5) Close grip DB Press on 18" Swiss Ball / Développé couché, haltère court sur ballon 45 cm
 2  x  15  x DB 25s

6)  ABS
1 x 15  x  65 lbs / 1 x 15  x  70 lbs
on abs machine Nautilus Nitro

STRETCHING
15 minutes
XC-Skiing specific stretching exercises

CARDIO (on Precor 546)
Including 6 x 1 min-2 mins intervals
20mins / AveHR  137 82%  /  MaxHR 159 95%  / 144 cals / 35% fat / 17 mins InZone (75%+)
I felt real heavy.

READING
l got my last X-mas present today !

DIET
6h30 pm.. still good

BED AT 11h00 PM 30 mins later than planned, but just reading.

SUNDAY, January 7th 2007
0° C sunny, and no snow in the forecast

OFF DAY

PM SPINNING for METABOLISM + and for Spanish  week 1  
42 mins / AveHR  95 57%  /  MaxHR 113 67%  / 144 cals / 60% fat / 0mins InZone (75%+)
No real intervals but varied speeds

I made a set-up so that I can read the Spanish lessons while I spin and listen to them at the same time. The Home-Trainer's cable is to the left.. can't see it very well, but it's easy to adjust. It's quite a luxury to drink water from a glass instead of a water bottle. I have a window to my right.. and a fan in front of me. All I need to do is to have the courage to continue.

PLANNING
each exercise :  2-3 sets of 12-15 reps  / Tempo : 4010 / rest 60 secs
If I can workout 3 times a week, with 4 WOs each..  that means

DIET 151 lbs! :(
good

BED AT 10h45 PM

MONDAY, January 8th 2007
Back to work. Nice to see the gang again, missed the coffee breaks!

6h30 AM SPINNING for METABOLISM + and for Spanish    week 1
21 mins / AveHR  115 68%  /  MaxHR 134 80%  / 111 cals / 50% fat / 5mins InZone (75%+)

4h30 PM WARM-UP rowing
5 mins  / AveHR 108  64% / MaxHR 126 / 75% 

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : WO B1, Day 2 of 8, Wk 1) 
44mins / AveHR  89 53%  /  MaxHR 113 67%  / 119 cals / 60 % fat /  0 mins InZone (75%+)
Didn't

PLAN :
each exercise :  2-3 sets of 12-15 reps  / Tempo : 4010 / rest 60 secs

1) Close grip DB Press on 18" Swiss Ball / Développé couché, haltère court sur ballon de 45 cm
 2  x  15  x DB 25s
I learned that the

2)  English to come (Shoulder extension?)  / Extension verticale épaule, poulie haute sur ballon (tirez vers le bas)  
 2  x  15 each side  x 25 lbs

3) DB Front Raise   / Flexion verticale épaule (lever poids libres)
 2  x  15 each side  / alternating sides   x DB 10s

4)  arms extended, pull by flexing elbow) hands facing each other  / Rameur 1 bras, poulie moyen, debout (tirez à l'horizontale)
 1  x  15 each side   x 45 lbs /  1  x  15 each side   x 50 lbs

5)  Alternating DB Curl with hands facing each other / Flexion du coude, prise marteau, alterné
 2  x  15 each side  / alternating sides   x DB 15s
make sure to bring down one hand, before starting the other side.

6)  2 handed DB Kickback  lying on bench  / Kick-back deux mains en même temps,  couché sur le ventre sur blanc plat
 2  x  15   x DB 10s

7)  ABS
2 x 15  tempo 3030
 

STRETCHING
5 minutes
Minimum.. since I decide to do the group fitness class, I don't have time for more.  / Yoga will start in a week.

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
59 mins / AveHR  119  71% / MaxHR  158  94%  / 323 cals / 40 % fat / 28 mins InZone (75%+)
Devided as usual in two parts, but I didn't time the two parts seperately. I really find the class difficult.. have to do less than the max a couple of times to survive!. It can be x-mas, Saturday's WO, today's WO, my morning spinning or something else.. It's true that it's my first time in a long time and it's the last day of the session, so Amélie probably made it quite a difficult session.. Makes me want to fit the classes in my schedule again..

DIET
very-good

BED AT 10h30 PM

TUESDAY, January 9th 2007
...

6h10 AM SPINNING for METABOLISM + and for Spanish  
30 mins / AveHR  117 70%  /  MaxHR 135 80%  / 170 cals / 50% fat / 7mins InZone (75%+)

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins Samba
Nice new step that we'd already learned in Swing, but had never done it in samba .

DIET
very-good

BED AT 10h30 PM

WEDNESDAY, January 10th 2007
OK day at work but ends badly when I catch a student cheating and lying.

PM BALLROOM DANCE PRACTICE  at a school gym
60 mins Samba, Quickstep and Swing
Good practice but I'm too hungry to continue any longer. and I'm really disappointed that I can't go to the gym.. again, because I'm too hungry and feel weak. I'll have to get better organized. I go home and waste my evening with a headache.

DIET 149 lbs
very-good

BED AT 10h30 PM

THURSDAY, January 11th 2007
Good day at work

6h20 AM SPINNING for METABOLISM + and for Spanish  week 1  
20 mins / AveHR  118 70%  /  MaxHR 138 82%  / 109 cals / 50% fat / 7mins InZone (75%+)

4h45 PM WARM-UP rowing
5 mins  / AveHR 126  75% / MaxHR 142 / 85% 
I'm always more motivated if someone else is rowing nearby..

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier :  WO A2, Day 3 of 8, Wk 1 ) 
1h03mins / AveHR  115 68%  /  MaxHR 159 95%  / 319 cals / 50 % fat /  19 mins InZone (75%+)
Feels great!

PLAN :
each exercise :  2-3 sets of 12-15 reps / Tempo : 4010 / Rest : 60 secs

1) Walking Lunges   / Fentes marchées
3 x 12 each leg x  DB 25s
according to plan.. I upped the sets and lowered the reps.. some may not agree with this method.. but it works for me.. and I'm definately dead at the end.

2) 1 legged Squat  with Swiss Ball on side and  slightly leaning against it.  / Genou-flexion sur une jambe, contre le ballon suisse sur le côté
3 x 12  each leg x  DB 25s
to mimic outwards push of Skate skiing

3) Hip Extention with Leg Curl at the end  / Extention hanche et Flexion du genou (par en arrière) avec poulie basse
3 x 12  each leg x  30 lbs / on chair so that the pulley is lower

4) Single leg raise (hip flexion / Flexion de la hanche (élévation du genou)  
3 x 12  each leg x  40 lbs / on chair so that the pulley is lower 

5)  ABS
3 x 12  x  70 lbs / 2 x 12  x  75 lbs
on abs machine Nautilus Nitro

STRETCHING
15 minutes
XC-Skiing specific stretching exercises

CARDIO (on Precor  576i and 546)
Including 6 x 1 min-2 mins intervals
24mins / AveHR  136 81%  /  MaxHR 162 96%  / 172 cals / 35% fat / 18 mins InZone (75%+)
I took a few minutes to warm up.. and felt much better than last time.. not as "heavy". but at the end of each interval, I was still a larva.. slug.. ameba.. whatever

DIET
excellent

BED AT 10h00 PM 30 minutes earlier than planned

FRIDAY, January 12th 2007
Lazy morning chatting almost 2  with a fellow fitness enthousiast on IRC.

11h40 AM SPINNING for METABOLISM + and for Spanish week 1  
30 mins / AveHR  105 63%  /  MaxHR 127 76%  / 127 cals / 55% fat / 0mins InZone (75%+)
I'm slowmo this morning.. so go a little longer.

2h45 PM WARM-UP rowing
5 mins  / AveHR 106  63% / MaxHR 117 / 70% 
I'm a

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : WO B2, Day 4 of 8, Wk 1) 
1h07mins / AveHR  91 54%  /  MaxHR 131 78%  / 195 cals / 60 % fat /  0 mins InZone (75%+)
Didn't

PLAN :
each exercise :  2-3 sets of 12-15 reps  / Tempo : 4010 / rest 60 secs

1) Close grip DB Press on 18" Swiss Ball / Développé couché, haltère court sur ballon de 45 cm
1 x 12   x DB 25s / 1 x 12   x DB 30s / 1 x 13   x DB 25s
The 4010 temps is a killer with DB 30s

2)  English to come (Shoulder extension?)  / Extension verticale épaule, poulie haute sur ballon (tirez vers le bas)  
3 x 12  each side  x 25 lbs

3) DB Front Raise   / Flexion verticale épaule (lever poids libres)
3 x 12   each side  / alternating sides   x DB 10s

4)  arms extended, pull by flexing elbow) hands facing each other  / Rameur 1 bras, poulie moyen, debout (tirez à l'horizontale)
3 x 12   each side   x 50 lbs

5)  Alternating DB Curl with hands facing each other / Flexion du coude, prise marteau, alterné
3 x 12   each side  / alternating sides   x DB 15s
make sure to bring down one hand, before starting the other side.

6)  2 handed DB Kickback  lying on bench  / Kick-back deux mains en même temps,  couché sur le ventre sur blanc plat
3 x 12    x DB 10s

7)  ABS
1 x 12 x 75 lbs / 1 x 12  x 80 lbs / 1 x 12  x 85 lbs
Trying to find the right weight but still working hard. with a tempo of 4010 it's easy to work hard!

STRETCHING
27 minutes
XC-Skiing specific stretching exercises and more

DIET
excellent so far.. but don't feel I'm lighter.

BED AT 10h30 PM

SATURDAY, January 13th 2007
Nice sun outside.

OFF DAY
watch "An Inconvenient Truth" at Manouane's with Gabriel

DIET 149 lbs
yup.. well .. at least until 3pm.. then I go off on carbs. doesn't make me feel well at all. Even worst after supper that should have been delicious though

BED AT 12h30 AM 2 hours later than planned, but still reasonable for a Saturday

SUNDAY, January 14th 2007
Tired..

OFF DAY

DIET 149 lbs
we'll see laterl

BED AT 9h30 PM  1 hour earlier than planned.. I guess I need it.

MONDAY, January 15th 2007 First Winter Storm of the season!! 18 cm
Sort of difficult day at work. But I sent an e-mail to the whole Admin List.. where I work, telling them to see the DVD "An Inconvenient Truth". Only got one response, an vice-director.. thanking me .. and saying that yes.. it is of capital importance. I think I did good.

4h40 PM WARM-UP rowing
5 mins  / AveHR 98  58% / MaxHR 122 / 73% 

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : WO B3, Day 5 of 8, Wk 2) 
32mins / AveHR  100 60%  /  MaxHR 143 85%  / 122 cals / 55 % fat /  1 mins InZone (75%+)
second part after Group Fitness Class / I do WO B because it would be too hard to do Lower Body and Buns of Steel Group Fitness Class the same day. I ask Steve Lussier if it's ok that I change, telling him when I did my last WOs and he says there's no problem.

PLAN :
each exercise :  2-3 sets of 12-15 reps  / Tempo : 4010 / rest 60 secs

1) Close grip DB Press on 18" Swiss Ball / Développé couché, haltère court sur ballon de 45 cm
3 x 15  x DB 25s

2)  English to come (Shoulder extension?)  / Extension verticale épaule, poulie haute sur ballon (tirez vers le bas)  
3 x 15  each side  x 25 lbs

3) DB Front Raise   / Flexion verticale épaule (lever poids libres)
3 x 15  each side  / alternating sides   x DB 10s

********************************************************************************************
5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
33 mins / AveHR  140  83% / MaxHR  162  96%  / 246 cals / 30 % fat / 26 mins InZone (75%+)
23 mins / AveHR  104  62% / MaxHR  140  83%  / 91 cals / 55 % fat / 3 mins InZone (75%+)
********************************************************************************************

Continue : (program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : WO B3, Day 5 of 8, Wk 2) 
30mins / AveHR  100 60%  /  MaxHR 123 73%  / 100 cals / 58 % fat /  1 mins InZone (75%+)

4)  arms extended, pull by flexing elbow) hands facing each other  / Rameur 1 bras, poulie moyen, debout (tirez à l'horizontale)
3 x 15  each side   x 50 lbs

5)  Alternating DB Curl with hands facing each other / Flexion du coude, prise marteau, alterné
3 x 15  each side  / alternating sides   x DB 15s
make sure to bring down one hand, before starting the other side.

6)  2 handed DB Kickback  lying on bench  / Kick-back deux mains en même temps,  couché sur le ventre sur blanc plat
3 x 15   x DB 10s

7)  ABS
Nope, Done enough in Group Fitness class and know I'll be doing more in Yoga.

NEW CHIEF TRAINER
Met the new chief trainer.. Stéphanie ??, She has a Bach. Sc. from Concordia University in Exercise Science specialized in "Athletic Therapy" . That should be quite interesting.
*I'll edit here when I check if I got that right*

ENERGY YOGA 1 ~ GROUP FITNESS with Stéphanie *note to myself.. get her last name*
60 minutes  
Felt good. Simple moves but I feel more flexible than when I started a year ago.. so it's real good.

DIET
better than this week-end

BED AT 11h30 PM an hour later than planned, too "awake" to go earlier.

TUESDAY, January 16th 2007
Tired when I get up.. but not surprising considering my short night. Slept well though.

6h10 AM SPINNING for METABOLISM + and for Spanish  
20 mins / AveHR  112 67%  /  MaxHR 126 75%  / 96 cals / 55% fat / 1mins InZone (75%+)
Can't really say that's a great wake-up, but at least I reviewed my Spanish.

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins Samba, Tango, Chacha
Gabriel and I both took a nap just before dance class and almost didn't go. But we don't like missing a class.Glad we went.

DIET
ok, but I wonder what's the use..

BED AT 10h00 PM

WEDNESDAY, January 17th 2007
Good day at work, good news about part of the job going back to where it was 2 years ago. Adding new groups won't be as crazy as last year.

OFF DAY
Need a break, specially if I want to be good for xc-sking on Friday.

STRETCHING and Spanish  
60 mins
Like I used to when I was a student.

DIET
so-so, not motivated at all.

BED AT 10h00 PM

THURSDAY, January 18th 2007
Bonne Fête Ellie!
Very productive day at work, even though I'm having sinus troubles.

OFF DAY
Again :)

STRETCHING and Spanish  
60 mins +
While watching "Hitch Hiker's Guide to the Galaxy" in Spanish.. I'll see in 3 years if I understand more of it! I always say that when we start a new activity we are "beginner" for three years.. I haven't been training at the gym for 2 years yet.. so I'm a real beginner at that.

DIET
humm  not bad..

BED AT 11h30 PM an hour later than planned.. I somehow feel on vacation.