Marykaa's Fitness Log 17

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The season's first snow strom was on January 15th!

I color code the logs
ooo	Lowered weights, reps or sets
ooo	Upped weight, reps or sets
ooo	Pleasant surprise

REMINDER: I think that my maxHR is above Astrand's 220-age, but I still use that formula for the % since I don't know my exact maxHR and just want to compare one WO with another.

FRIDAY, January 19th, 2007

XC-SKIING
Mont Saint-Bruno
TOTAL : 23,6 km / 3h30 / 1566 calories / InZone : 3h05
-2°C / no wind ... Blue Extra
AM : the circuit with trails 5& 6 in it.. 8.1 km
1h15 / 586 calories / 30% fat / AveHR 144 86% / MaxHR 160 95% / inZone 1h07
PM : the circuit with trail 7 in it.. 9.3 km & the circuit with trail 3 in it.. 6.2 km
1h19 / 580 calories / 35% fat / AveHR 144 86% / MaxHR 160 95% / inZone 1h11
0h56 / 400 calories / 35% fat / AveHR 138 82% / MaxHR 162 96% / inZone 0h47

Only practiced what I remembered from my 2006-01-27 lesson, but will review it soon. I definatelly didn't break any records, my pacsac was too heavy and so am I! No break in the afternoon but I wanted to time it separately. I was thirsty alot and my green tea seemed difficult to reach, since I wore my pacsac "higher" to not have it swing all over the place... must find another way to carry it. or get another pacsac. Comment of the day : "Hills are never steady state cardio"

Have to practice more of what I learned last year :

9 specifique things to practice :

1) hips in front of foot
2) extend hips towards the front, not side, even during weight transfer
3) like a string pulling at the chest
4) weight transfers start more from the hips less from the shoulder
5) after a stride place the foot in front of other foot
6) hands not higher than the belly button
7) stick the pole at the level of the heal (not the toe)
8) extend the arm more consistantly completely to the back
9) poles held more firmly and between 3-6" from the skiis.

and some exercises :

1) skiing without poles
2) straight legged double pole push without poles!
3) long glides on one foot
4) skiing with same foot in front

DIET NEW START
I'm going to try to find "myself" again.. I was fine weight-wise and healthy eating-wise before I tried to tweak it past my limits last year.

BED AT 10h30 PM an hour earlier than planned

SATURDAY, January 20th 2007
-14° C

OFF DAY
No DOMS from yesterday, to that's great. But it's too cold to go xc-skiing pleasureably again. Shopping all afternoon for my son's wedding gift.

PM BALLROOM DANCE PRACTICE at home
60 mins Slow Waltz
Technical stuff.. Silver basic step and Butterfly

DIET
Ok.. but hungry all the time.

BED AT 12h30 PM an hour later than planned.. I think I drank regular coffee instead of decaf by mistake.

SUNDAY, January 21st 2007
-14° C

OFF DAY
Wanted to go to the gym but had to wait at home for the snow-plow guy to give him his due for the year, and he never came.. But I was feeling out of sorts anyways.

DIET
Stomach trouble

planned BED AT 10h30 PM

MONDAY, January 22nd 2007
Good day at work.

4h30 PM WARM-UP rowing
5 mins / AveHR 102 61% / MaxHR 113 / 67%

WORKOUT Previous workout ~ Next workout
(program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : WO B4, Day 6 of 8, Wk 3)
47mins / AveHR 99 59% / MaxHR 138 82% / 172 cals / 55 % fat / 2 mins InZone (75%+)
second part after Group Fitness Class / I do WO B again cause I'm doing enough for the Lower Body with Buns of Steel Group Fitness Class . Stay at maintenance though.. that's enough (and still very hard) for today.

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
The 4010 temps is a killer with 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

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

*************************************************************************************************************************************************
5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
28 mins / AveHR 144 86% / MaxHR 168 100% / 218 cals / 25 % fat / 24 mins InZone (75%+)
30 mins / AveHR 113 67% / MaxHR 140 87% / 146 cals / 50 % fat / 8 mins InZone (75%+)
*************************************************************************************************************************************************

Continue : (program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : WO B4, Day 6 of 8, Wk 3)
14mins / AveHR 98 58% / MaxHR 75 73% / 50 cals / 60 % fat / 0 mins InZone (75%+)

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.

7h30 PM ENERGY YOGA 1 ~ GROUP FITNESS with Stéphanie *note to myself.. I again forgot to get her last name*
60 minutes
gooood. Lots of stabilazations, which were challenging after the WO I had in Buns of Steel.

DIET
not bad

BED AT 11h30 PM thought I could make it by 11h00, but too much stuff to do.. evening is very short when I come home late.

TUESDAY, January 23rd 2007
Slept wonderfully well

7h00 PM BALLROOM DANCE CLASS at Le Sodanse
60 mins Rumba and Slow Waltz
After about 45 minutes, I started feeling yesterday's Buns of Steel workout in really very specific muscles.. hamstrings, quads and calves. Had trouble "expressing" much with my swaying in Rumba.. but it's ok.. I learned the steps, I'll add the saying some other time!

DIET
good

BED AT 10h0 PM

WEDNESDAY, January 24th 2007

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
45 mins / AveHR 142 85% / MaxHR 166 99% / 343 cals / 25 % fat / 39 mins InZone (75%+)
Cardio Militaire is different every week. I have problems when I go because of my left metatarsals. Last year I was for 3 days on crutchs once because of it.. but I had also done the treadmill and walking alot on hard floor at work. I'm hoping this time I,ll do better. After a warm-up, we put the Reebok steps 10 in a row and work-out in linear exercises, jogging back to the start between each set.
15 mins / AveHR 122 73% / MaxHR 178 106% / 146 cals / 50 % fat / 8 mins InZone (75%+)
Shoulders with Elastic band and biceps with DBs.

Nice pyramid for front plank : (on elbows) Times started at 30 secs and went down do 10 secs.. I'm not sure at what rate. Most of the people didn't do the whole routine.. alot went back down. or stayed on thier knees. I'll edit if I remember to ask Amélie next time. I was one of the few who did the whole routine as is.
	on knees on toes legs apart on toes feet together right foot in the air left foot in the air right foot and left arm in the air left foot and right arm in the air left foot in the air right foot in the air on toes feet together on toes legs apart on knees
If my 178 HR wasn't an error from my watch, then it was at the end of the Plank Pyramid that I reached it.. It was tough.

There was a girl, Suzanne, from my work who started the class today. It'll be fun to talk with her about it tomorrow .

LATER: yup, my left metatarals are flaring up.. I'm massaging them with the small rollers I bought back in October .

Update :
The foot massaging didn't help my metarsals, but did feel good.. so I'm just using them as that.. I'll have to tell the guy at ortopedics that it didn't help. Maybe he has some other suggestions.

DIET
very good

BED AT 10h30 PM

THURSDAY, January 25th 2007
53 years old today and it's wonderful.
Breakfast in bed.. wonderful letter and an .mp3 player.. and lots of pampering and surprises all through the day

*more details later* Suzanne, who was at Cardio Militaire yesterday, told everyone how impressed she that I was in such good shape.. . etc..

7 PM SPINNING + Spanish
45 mins / AveHR 109 65% / MaxHR 132 79% / 207 cals / 55% fat / 3mins InZone (75%+)
I miss listening to music, but love doing two things at once

DIET
good

BED AT Midnight

FRIDAY, January 26th 2007
Birthday OFF WEEK-END
Go get Masseil and Manouane in Montréal. Éric calls me from France for over an hour.. fun talk :) thanks for calling!

BALLROOM DANCE TEACHING
Manouane and Massiel doing the Slow Waltz
Watch "Shall we Dance" in two versions, the one with Richard Gere and Jenny Lopez, and then the Japanese one. I order the movie "The King and I" froma Amazon.com

DIET
not bad considering the pizza and DVDs

BED AT 12h30 AM

SATURDAY, January 27th 2007
Birthday OFF WEEK-END

RACLETTE SUPPER
By Gabriel, with Albi, Lily, Manouane, Massiel. Watch M&M's birthyday gift : "GAD, L'autre c'est moi".. absolutely excellent humour and body expression. Love it. I think I'll watch it quite often again.

DIET
huummm.. cheesecake..

BED AT Midnight

SUNDAY, January 28th 2007
Birthday OFF WEEK-END

VISIT Nathalie G. in TROIS-RIVIÈRES
And drive Massiel home.

Drive Manouane home 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	Short evening but it's great to dance again..

DIET
nope

BED AT 12h30 AM

MONDAY, January 29th 2007
Bad coffee break in the PM when the girls discuss "accommodement raisonnable" and say that Gaston mustn't hear them talking because of the two "Imports" he has.. I feel real bad and leave. Luckily I have a friend on MSN to talk with..

4h30 PM WARM-UP rowing
6 mins / AveHR 115 69% / MaxHR 127 / 76%

WORKOUT Previous workout ~ Next workout
(program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : WO B5, Day 7 of 8, Wk 4)
40mins / AveHR 106 63% / MaxHR 146 88% / 172 cals / 55 % fat / 3 mins InZone (75%+)
second part after Group Fitness Class / I do WO B again cause I'm doing enough for the Lower Body with Buns of Steel Group Fitness Class . I feel good about upping the weights a little.

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 12 x DB 30s / (1 x 9 x DB 30s / 1 x 6 x DB 25s)
The 4010 temps wasn't perfect on the last 25s set.

2) English to come (Shoulder extension?) / Extension verticale épaule, poulie haute sur ballon (tirez vers le bas)
3 x 12 each side x 30 lbs

3) DB Front Raise / Flexion verticale épaule (lever poids libres)
1 x 15 each side / alternating sides x DB 12s / 2 x 15 each side / alternating sides x DB 10s
I made an error coping my paper log so I start with DB 15s.. I do 3 before I realize it.. really too much. so I don't even log it.

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 55 lbs /2 x 12 each side x 60 lbs

*************************************************************************************************************************************************
5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
30 mins / AveHR 144 86% / MaxHR 166 99% / 235 cals / 25 % fat / 26 mins InZone (75%+)
25 mins / AveHR 125 75% / MaxHR 140 90% / 151 cals / 40 % fat / 10 mins InZone (75%+)

Abs exercise : lying on the floor, Doris standing above me at my head, I hold her ankles, lift my legs, she pushes them and I lower them in 3 secs and come up in 3 secs. after 3, she's strong.. but not very challenging.. I ask Amélie if she'll do it instead.. and Amélie says to Doris.. "one leg each" ouch!" now THAT is strong. we have 25 to do.. and since I asked it to be harder.. I really have to do it well..
*************************************************************************************************************************************************

Continue : (program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : WO B5, Day 7 of 8, Wk 4)
12mins / AveHR 107 64% / MaxHR 134 80% / 52 cals / 60 % fat / 2 mins InZone (75%+)

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 12s / 2 x 12 x DB 12s

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

7h30 PM ENERGY YOGA 1 ~ GROUP FITNESS with Stéphanie *note to myself.. I again forgot to get her last name*
60 minutes
I have good balance today.. but some trouble with my arms and shoulders.. but considering I upped alot of weights in my workout, it's nothing to worry about.

DIET
not bad

BED AT 11h00 PM

TUESDAY, January 30th 2007
Med appointment in Granby, so I have the morning off. The doctor (Specialist) was "bête comme ses pieds" .. She started by saying it was all in my head.. but I got her to explore the problem furthur.. She admited that some symptomes may mean it is really something. So I have medication, and have to see her again in 4 months..

Feel the Doms from Monday's Abs exercises

BALLROOM DANCE PRACTICE at home
60 mins Tweak some stuff in : Triple-Swing, Cha-cha, Rumba, Quickstep, and Viennese Waltz
Start late.. quite tired.. but wake up after a few minutes and have a very pleasant and efficient practice.

DIET
hopefully it'll be good again

BED AT 10h00 PM I have an early Garage appointement for muffler problems.. luckily we got a salary adjustment .. and I didn't even think my job would be in the right category to get it! nice 5% surprise raise! just in time!

WEDNESDAY, January 31st 2007

exams am and pm, but nothing special. but have quite strong DOMS from the abs exercise on Monday.
Still feel the Doms from Monday's Abs exercises

5h15 PM WARM-UP rowing
6 mins / AveHR 105 63% / MaxHR 116 / 69%

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
42 mins / AveHR 146 87% / MaxHR 166 99% / 329 cals / 25 % fat / 39 mins InZone (75%+)
Stéphanie, the yoga instructor was participating today. It's motivating to see her.
She definately does other stuff besides yoga
10 mins WU and then

Relay races : 5 per team lengthwise, that's about 50 feet, something like what's below.. jog while the 4 others do their stuff.. about 25 mins in all. This is definately HIIT.
	1) jogging knees high, both ways 2) heels to bum, both ways 3) frog jumps, both ways 4) side lunges, both ways 5) jogging knees high there, sprint back 6) heels to bum there, sprint back 7) rog jumps there, sprint back 8) side lunges there, sprint back 9) one knee up front, both ways 10) shuffle, both ways 11) squat jumps, both ways 12) "football", both ways 13) one knee up front there, sprint back 14) shuffle there, sprint back 15) squat jumps there, sprint back 16) "football" there, sprint back 17) walk real low, both ways 18) "pneus rapides", both ways 19) back squat jumps, both ways 20) shuffle, both ways 21) walk real low, sprint back 22) "pneus rapides" there, sprint back 23) back squat jumps there, sprint back 24) shuffle there, sprint back
It was tough. I did the exercises in very good form and range of motion, but had to rest with knees bent instead of jog between the runs. after the first four.

After a very short "rest" we did what Amélie calls a "bonus", that I would call a "finisher". and believe me.. it finished me!
It was something like :
"football" 15 secs
1 and 2 tempo "skiing" 15 secs
4 turning jump-squats / 4 shuffles / 4 turning jump-squats / 4 shuffles
4 turning double jump-squats / 4 shuffles / 4 turning double jump-squats / 4 shuffles
4 turning tripple jump-squats / 4 shuffles / 4 turning tripple jump-squats / 4 shuffles
4 turning double jump-squats / 4 shuffles / 4 turning double jump-squats / 4 shuffles
4 turning jump-squats / 4 shuffles / 4 turning jump-squats / 4 shuffles
jog cool down 15 secs

strength workout
15 mins / AveHR 116 / 69% / MaxHR 125 75%
Triceps push-ups, "sort of good-mornings", biceps works and stabilization stuff.

DIET
very good

BED AT 10h00 PM

THURSDAY, February 1st 2007
I took the day off because I had a med appointement but it was cancelled. Sylvie Therrien is on sick leave 'til march ..
I still feel the Doms from Monday's Abs exercises but also feeling my quads from yesterday. Decide to only go skiing in the afternoon.. I have alot to do at home, and will hopefully be skiing tomorrow and Saturday as well.

XC-SKIING
Mont Saint-Bruno
TOTAL : 18 km / 2h43 / 1193 calories / InZone : 2h33
-5°C / no wind ...grey skies with some sun at times.. "salt-like" snow.. down-hill slopes. not really icy.. but hard packed with just a little loose powder on top the skiis pushing cutting through the snow., The rest of the trails very good condition. But some snowfall would be welcome.
Blue wax

start at 12h20 PM
the circuit with trail 1 in it.. 8.7 km
1h04 / 481 calories / 30% fat / AveHR 145 87% / MaxHR 156 93% / inZone 1h02
lunch at Lac des Bouleaux ..10 mins
0h15 / 92 calories / 45% fat / AveHR 128 77% / MaxHR 141 84% / inZone 0h11
coffee at "START".. 25 mins
the circuit with trail 7 in it.. 9.3 km
1h24 / 620 calories / 30% fat / AveHR 141 84% / MaxHR 157 94% / inZone 1h20

I read a couple of times what I need to practice from my 2006-01-27 lesson, and managed to practice the stuff quite alot but still can't put it all together. I'm not discouraged at all though. I'm learning.

DIET
I'm really motivated

BED AT 10h00 PM

FRIDAY, February 2nd 2007

XC-SKIING
Parc de la Yamaska
TOTAL : 24 km / 3h26 / 1461 calories / InZone : 3h02
start at 10h36 AM
The Grande Virée starting on the South side
1h55 / 829 calories / 30% fat / AveHR 139 83% / MaxHR 160 96% / inZone 1h40
lunch at La Pinède..10 mins
La Pinède to the Start
0h40 / 280 calories / 35% fat / AveHR 138 83% / MaxHR 151 90% / inZone 0h36
coffee at "START".. 30 mins
La Forestière (red)
0h51 / 352 calories / 35% fat / AveHR 135 81% / MaxHR 150 90% / inZone 0h46

This year.. all the trails are Two Directions.. I'm glad they are 2 directions, alot of people were not following the directions anyways (but I was) now we can come and go as we wish. The lady at the enterance said that the down slopes near the end of the lake at the north side were icy, so start by the South side.. I did , but I didn't see any ice. First time I do it in this direction. Since I started on the non-hilly side.. I had over an hour to really practice putting together my stride. It was a little boring though. After my coffee for the Forestière, I listend to my Spanish lessons 4-5-6 on my .mp3 player..

DIET 148,6 lbs
still good.. and -2 lbs this morning, maybe water.. but I'll take it!

planned BED AT midnight

SATURDAY, February 3rd 2007

XC-SKIING
Mont Saint-Bruno
TOTAL : 17.4 km / 2h50 / 1201 calories / InZone : 2h26
-8°C / no wind ...beautiful sunny skies / With Gabriel / go early to avoid the week-end crowds
Blue wax

start at 10h00 AM
the circuit with trail 7 in it..9.3 km
1h35 / 676 calories / 35% fat / AveHR 138 83% / MaxHR 160 96% / inZone 1h21
Lunch at "START".. 40 mins
the circuit with trails 5& 6 in it..8.1 km
1h15 / 525 calories / 35% fat / AveHR 133 80% / MaxHR 150 90% / inZone 1h04

Very pleasant. Gabriel always amazes me how with less technique than me he still goes quite fast. The trail 7 only took us 10 minutes more than what I did 2 days ago.

DIET
excellent so far (10 pm)

BED AT 10h00 PM

SUNDAY, February 4th 2007
OFF DAY

DIET
huummm.. *keeping my fingers crossed* that I maintain my motivation. If I could go skiing every day, I'd be ok.. but I DO need some rest days.

Really slow pancake lunch for two
At noon ate tiny pancakes cooked on the Raclette gril at the table.. It's a very nice slow way of eating pancakes.. Just had some 4% cheddar cheese with them no syrup. Oh.. and my favorit green tea.

planned BED AT 10h30 PM

MONDAY, February 5th 2007
Haven't gone to coffee breaks since last Monday, and still don't feel like it. Listen to Spanish Internet Radio instead. Of course, I don't understand anything, but that's ok.

4h30 PM WARM-UP rowing
5 mins / AveHR 97 58% / MaxHR 112 / 67%
Those low HRs say it all *lol*

WORKOUT Previous workout ~ Next workout
(program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : WO B6, Day 8 of 8, Wk 5)
50mins / AveHR 84 63% / MaxHR 118 71% / 116 cals / 60 % fat / 0 mins InZone (75%+)
second part after Group Fitness Class / I do WO B again cause I'm doing enough for the Lower Body with Buns of Steel Group Fitness Class . I feel sleepy but good. Talk with Jacinthe, last year's Yoga teacher for a while.. My tempos were more like 3010 today..

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 12 x 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 30 lbs

3) DB Front Raise / Flexion verticale épaule (lever poids libres)
1 x 15 each side / alternating sides x DB 12s / 2 x 15 each side / alternating sides x DB 10s
Decide to do the same a last week, even though I might have been able to go higher.. That's how I feel it, and I don't feel bad about following my intuition.

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 60 lbs

*************************************************************************************************************************************************
5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
Many girls didn't come back from last week. easier class today.
28 mins / AveHR 130 86% / MaxHR 166 99% / 182 cals / 35 % fat / 19 mins InZone (75%+)
The finisher of the first part was "assissted suicides".. 5-1-4-1-3-1 (2-person spring relays)
29 mins / AveHR 105 60% / MaxHR 129 77% / 108 cals / 55 % fat / 2 mins InZone (75%+)
and in the second part there is an interesting squat routine in which the middle section was like this :

middle section of squat routine

1) squat down with hands in front (stretched out)
2) stay in same position but go up on toes
3) stay on toes, lift hands above head
4) stay on toes, bring hands down in front (stretched out)
5) stand..
6) repeat #1-5 twenty times..

*************************************************************************************************************************************************

Continue : (program #11 Initiation to Power Endurance for XC-Skiing / Steve Lussier : WO B6, Day 8 of 8, Wk 5)
12mins / AveHR 89 53% / MaxHR 108 65% / 44 cals / 60 % fat / 0 mins InZone (75%+)
I think that next time I should do these BEFORE "Buns of Steel" so that I have some more energy, But maintenance isn't that bad sometimes.

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.
Just Maintenance

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 12s
Just Maintenance

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

7h30 PM ENERGY YOGA 1 ~ GROUP FITNESS with Stéphanie *note to myself.. I again forgot to get her last name*
60 minutes
Stéphanie finally added the Cobra and the Warrior position as well as some other side stretches I like alot.
Some soreness in my left quads.. but not all the quands.. seems I pulled somethins in the group fitness class. but after 40 mins of Yoga it almost goes away. Still Ice it when I get home.

DIET
excellent

planned BED AT 11h00 PM I wish it was earlier

TUESDAY, February 6th 2007
"Baby, It's Cold Outside.." but Got an e-mail that warmed me up and I'll be going back on coffee-breaks soon.

BALLROOM DANCE CLASS at Le Sodanse
60 mins Rumba and Slow Waltz
Nice and slow.. It's good once in a while.. In the waltz.. glue the hips together..

DIET 146
good good good

planned BED AT 10h00 PM

WEDNESDAY, February 7th 2007
Nice Coffee Break in the morning. In the afternoon, the exams are so hecktic for 1h45 mins that I could almost count it as a workout! *lol*

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
41 mins / AveHR 144 87% / MaxHR 166 99% / 284 cals / 30 % fat / 32 mins InZone (75%+)

10 mins WU and then
Steps working individually, but the stpes are in line at different heights and we move over every 5 mins. at each set we do squats, sumo squats , knee ups, basic steps, quick steps, other stuff. Our "Bonus" (read "finisher") was 6 times 30 seconds with 5 secs rests : boxers, wide jumps, squat jumps, diagonal jump lunges, shuffle and squats, jumping jacks. (The theme was plyometrics)

strength workout
16 mins / AveHR 108 / 65% / MaxHR 140 84% / 71 cals / 55 % fat / 1 mins InZone (75%+)
arms and abs...

I asked Amélie to prepare my next WorkOut.. Since it's xc-skiing season, I just want it Maintenance and a complementary program to her Monday "Buns of Steel" and her Wednesdays "Cardio Militaire". I have to bring her my current program, so that she doesn't give me the same stuff.

DIET
very good .. I'm often feeling the caloric deficiet.. but hanging in there..
The new food guide came out recently. I'm not sure yet what I'll do with it.. This is what it looks like for me.

BED AT 11h30 PM and very tired..

THURSDAY, February 8th 2007
OFF WEEK
Stand-up work all day.. Some DOMS in upper calves from yesterday's plyometrics. Got good comments from little boss

DIET
Starts to be difficult when I get home.. I'll edit if I can't stick to it.

BED AT 10h00 PM

FRIDAY, February 9th 2007
OFF WEEK
major DOMS in upper calves from Wednesday's plyometrics.

DIET
always difficult when I'm at home all day

BED AT 10h00 PM

SATURDAY, February 10th 2007
OFF WEEK
major DOMS in upper calves from Wednesday's plyometrics.

DIET
..

BED AT 10h00 PM

SUNDAY, February 11th 2007
OFF WEEK
Don't feel well, medic problems getting my moral down. Like the past days, try to forget everything by studying lots of Sapish. It works..

DIET
Gabriel cooks a wonderful "Moules à la marienière".. with rice, salade, white wine, green tea and chocolate desert. It's wonderful but doesn't get my energy up.

BED AT 9h00 PM don't feel well

MONDAY, February 12th 2007
OFF WEEK
Conferences on Laughter at work, Emotional Intelligence and Gestion of Stess. Very interesting but also very tiering. Finishes at 15h00.. so I go home without going to the gym.

SPINNING at home
60 mins

YOGA at home
30 mins

DIET
Tomorrow will be better!

BED AT 10h00 PM

TUESDAY, February 13th 2007
ok day at work, but alot to do to catch up because of yesterday

7h00 PM BALLROOM DANCE CLASS at Le Sodanse
60 mins Tripple Swing
Didn't go real well.. Headache.. lower back of the head on the right side

DIET
ok

BED AT 10h00 PM

WEDNESDAY, February 14th 2007
Day starts of with a sigh.. but the rest is wonderful!

DIET
ok

BED AT 11h00 PM

THURSDAY, February 15th 2007
Very big day at work.. was going to go to the gym after but changed my mind in the car.. It was SOOO cold and windy, I just wanted to go home.
OFF WEEK is over.. but I'm still on break..

DIET
nope

BED AT 10h00 PM

FRIDAY, February 16th 2007
Mammo.. have to go to Granby in blizzard-like winds.. but at least we got less snow than announced.

OFF WEEK is over.. but I'm still on break..

ACHES AND PAINS woke up with cramps in my right calf à couple of times during the night.. still hurts at 4 pm.. A friend scared me a little.. telling me it looks like i tore some muscles.. scary, but on the other hand, I rather have something physical than a lull in motivation.

Some great Tango Videos here.. dream on!

DIET
nope

planned BED AT 12h00 PM

SATURDAY, February 17th 2007

XC-SKIING
Mont Saint-Bruno
TOTAL : 17.8 km / 2h26 / 1156 calories / InZone : 2h23
-6°C / no wind . Gabriel is at Boots Hockey Tournament (Hockey Bottines) in Granby with others from CSVDC.
Blue wax

start at 10h19 AM
the circuit with trail 7 in it..9.3 km + "L'Érablière"
1h19 / 635 calories / 25% fat / AveHR 148 89% / MaxHR 163 98% / inZone 1h17
Lunch at "START".. 35 mins
the circuit with trail 6 in it..8.1 km
1h07 / 521 calories / 30% fat / AveHR 145 87% / MaxHR 165 98% / inZone 1h05

Felt great, But the #6 was almost dangerous. It HAD snowed recently but everyone seemed to have gone down exactly at the same places, so the down hills were on VERY tapped snow. Decided not to do it twice as I had thought. Which gave me a chance to go see the last game in Granby. (They won all four today, so they play again tomorrw morning)

DIET
excellent except for the pizza after Gabriel Boots Hockey Tournament..

BED AT 10h00 PM

SICK, bad Cold

SUNDAY, February 18th 2007 in bed
MONDAY, February 19th 2007 at work but nothing else,
TUESDAY, February 20th 2007 at work, exams in the afternoon exhaust me,
WEDNESDAY, February 21st 2007 at work to prepare exams but real sick, home at noon.
THURSDAY, February 22nd 2007 in bed, fever, but under 100°F
FRIDAY, February 23rd 2007in bed, fever, but under 100°F
SATURDAY, February 24th 2007 rest most of the day , maybe a little better, no fever
SUNDAY, February 25th 2007 still alot of hard coughing, but I can do some stuff at home, shheeesssh.. what a waste of time; being sick

It's really speciall how the Valentine flowers I got are still looking good after more than 10 days! They kept me smiling each time I glanced at them, all through my cold.

CONVALESCENT

MONDAY, February 26th 2007 at work but nothing else,

TUESDAY, February 27th 2007 at work, exams in the afternoon not too bad, but Gabriel is coming down with the same think I have, so we don't go do Ballroom Dance Class.. might take a private make up lesson,
WEDNESDAY, February 28st 2007 at work people tell me I should be at home
THURSDAY, March 1st 2007 exams in the morning are luckily very quiet..
FRIDAY, March 2nd 2007in bed, most of the day. 35 cm snow storm and I'm missing all the skiing
SATURDAY, March 3rd 2007 rest most of the day , maybe a little better,
SUNDAY, March 4th 2007 still weak but hardly cough any more.
MONDAY, March 5th 2007 at work, ok and would have gone to Yoga in the evening but the weather was real bad.

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