It's not over!

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.

SATURDAY, April 7th,  2007

Mont Saint-Hilaire
WINTER HIKING  start 1h00 PM
WEIGHT OF PACSAC : 15 lbs
Beautiful day 0°C

DIEPPE trail, starting and finishing at the P
UP and DOWN  2h07 mins  / 650 calories / 50% fat / AveHR 113 68%/ MaxHR 145 87% / 38 mins  inZone (75%+)
 

With Gabriel. It's his first winter hike. I haden't selpt enough and didn't really feel like hiking but didn't want to miss his first Winter Hike! And I'm so glad I went. It's  a pleasure and a privilege to be a witness to his life. (réf. : Shall we Dance?)

DIET
*sigh*

BED AT 11h30 PM

SUNDAY,  April 8st 2007

OFF DAY
I don't know what's wrong with me.. I don't feel like going dancing.

DIET

BED AT 11h30 PM

MONDAY, April 9th  2007
EASTER MONDAY

9h10 AM WARM-UP rowing
10 mins  / AveHR 114  68% / MaxHR 129 / 77% 
ok, considering it's the morning

9h30 AM CARDIO TAE CHI ~ GROUP FITNESS with Danny
42 mins / AveHR  148  89% / MaxHR  162  97%  / 358 cals / 40 % fat / 27 mins InZone (75%+)
16 mins / AveHR  106  63% / MaxHR  140  84%  / 73 cals / 55 % fat / 2 mins InZone (75%+)
Cardio, but nothing taechi about it! The evening classes were cancelled.

7h00 PM DANCE PRACTICE at home
2 hours Lots of stuff
but need to practice more

DIET
ok

planned BED AT 11h00 PM

TUESDAY,  April 10th 2007

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins Swing & Samba.. nothing new
I'm working a little more on my dance page

DIET 151 lbs!! :(
some Peanut Butter and Cheese after supper that I shouldn't have

BED AT 10h30 PM

WEDNESDAY, April 11th 2007

5h34 PM WARM-UP Rowing
22 mins / AveHR  106  63% / MaxHR  130  78%

6h00 PM STRETCHING
20 mins /

Since the Cardio Militaire is an hour later this session.. I was a little scared to be too tired so I took it easy before.

6h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
59 mins / AveHR  118  71% / MaxHR  161  96%  / 332 cals / 40 % fat / 24 mins InZone (75%+)
New Session so Amélie was a little soft on us.. well she still kept her style..and of course the first part was more cardio.

Week 1

DIET 153.. I'm FAT!!! but still trying my best.. I guess it's just not good enough :(

BED AT 10h30 PM

THURSDAY,  April 12th 2007
FRIDAY,  April 13th 2007
SATURDAY,  April 14th 2007
SUNDAY,  April 15th 2007

OFF DAYS
Snow.. huge snow flakes.. and bought new eyeglasses.. will get them in a week.. Silhouette 1955 / Varilux Physio BUT meanwhile have quite some problems using the glasses I had 5 years ago.

DIET

BED AT 11h30 PM

MONDAY, April 16th  2007

WORKOUT  Previous workout  ~ Next workout                                                                                                              WO 4

4h33 PM WARM-UP rowing
10 mins  / AveHR 117  70% / MaxHR 133 / 80% 
feeling good.. wearing my 5 year old glasses.. but getting used to them

Program #12 Complementary to Group Fitness Classes / Amélie Martin
sets and reps as written  / tempo : CRER 2130 / rest 30-60 secs
32 mins  / 79 calories / 60% fat / AveHR 86 52%/ MaxHR 124 74% / 0 mins  inZone (75%+)

5) Straight arm pulldown /
Tirade à la poulie haute, bras tendus
2 x 12  x 65 lbs
The exercise is done FACING the pulleys

6) English to come soon /
Flexion horizontale alternée, sur le dos, sur banc un peu incliné, et pause en isométrie
2 x 12  x DB 5s
Left shoulder hurts alot ! Very bad !

7) English to come soon /
 Élévation latérale , couchée sur le coté sur un banc incliné
2 x 12  x DB 5s
Shoulders = light weights.. still having problems on the left side.

8)  Cable Supine Curl /
Flexion des coudes, couchée au sol, poulie basse, prise supination
2 x 12  x 50 lbs
did one set too much

9) English to come soon /
Extension des coudes à la poulie haute avec petite barre, prise pronation
1 x 12  x 60 lbs

10) One legged Incline Twisting Sit-up  /
Flexion et rotation du tronc sur  banc décliné avec une jambe dans les airs
2 x 12 : 3rd bar, hands at ears  
good.. last 2 deadly

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
28 mins / AveHR  131  78% / MaxHR  163  98%  / 198 cals / 35 % fat / 20 mins InZone (75%+)
27 mins / AveHR  110  66% / MaxHR  145  87%  / 130 cals / 50 % fat / 6 mins InZone (75%+)
First class of the session.. Nice to have a lull in intensity

6h50 PM SPANISH and Stretching
20 mins 

7h30 PM ENERGY YOGA 1 ~ GROUP FITNESS with Jacinthe Fortin
60 minutes  
Too many beginners.. but also the Steps instructor (Nancy). Replace some of the mouvements witn planks, push-ups and cobra, but maybe this time I'll actually learn the Sun Salutation.. since we'll build it up slowly. I should also try to learn the names of some of the oldtimers like Gaétan

DIET
ok

BED AT 12h30 AM

TUESDAY,  April 17th 2007

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins
Samba  Revision : Ouverture et tour à droite,  Zigzag,  Croisé,  Chassés Alternées.
Chacha Revision : Promenade renversée. New Step: "He Goes, She Goes" with double turns for both of us.
Grr.. I forget what was the Zigzag in Samba.. but it did come back quickly

DIET 151 lbs!! :(

BED AT 10h30 PM

WEDNESDAY, April 18th 2007

5h31 PM WARM-UP Rowing
9 mins / AveHR  106  63% / MaxHR  114  78%
Noticed that I had lost the battery cover on my .mp3 player..

5h45 PM PRECOR 764i Eliptical
15 mins / AveHR  132  79% / MaxHR  155  93%
Cross Country Program 3.. 6 peaks

WORKOUT  Previous workout  ~   Next workout                                                                                                              WO 5

Program #12 Complementary to Group Fitness Classes / Amélie Martin
sets and reps as written  / tempo : CRER 2130 / rest 30-60 secs
15 mins  / 35 calories / 60% fat / AveHR 84 50%/ MaxHR 106 63% / 0 mins  inZone (75%+)

6) English to come soon /
Flexion horizontale alternée, sur le dos, sur banc un peu incliné, et pause en isométrie
2 x 12  x DB 8s
Get 8s all the way.. but really have to be very careful how I move the weight on the left side

7) English to come soon /
 Élévation latérale , couchée sur le coté sur un banc incliné
2 x 12  x DB 5s
Shoulders = light weights.. this is discouraging

EXTRA  Other shoulder exercises.. for left shoulder

6h05 PM STRETCHING
15 mins /

6h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
54 mins / AveHR  122  73% / MaxHR  164  98%  / 325 cals / 40 % fat / 27 mins InZone (75%+)
I forget to time separately, maybe I'll continue like this the other weeks.. It's vague anyways.. and I know it's split in 2 parts. Warm-ups and what's in the box is  about 40 mins, then weights and abs etc. 

Week 2

DIET    154 This really scares me, and I don't understand..

BED AT 1h30 AM three hours later than planned

THURSDAY,  April 19th 2007
 Very tired from late night yesterday.. sleep at noon for almost an hour.

OFF DAY

DIET

BED AT 10h30 PM

FRIDAY, April 20th,  2007

Mont Saint-Hilaire
MUD HIKING  start 10h35 AM
WEIGHT OF PACSAC : 15 lbs including my winter spikes.. but don't use them.
Beautiful day 15°C

ROCKY RED  trail, starting and finishing at the P
UP  1h33 mins  / 586 calories / 40% fat / AveHR 125 75%/ MaxHR 159 95% / 44 mins inZone (75%+)
LUNCH 10 mins
DOWN  1h22 mins  / 434 calories / 55% fat / AveHR 114 68%/ MaxHR 141 84% / 14 mins inZone (75%+)
VERY muddy and more melt-off streams than I've ever seen!! at times it was as if I was as if I was in a Labyrinth of streams!

DIET
trying even at the restaurant

BED AT 12h30 AM

SATURDAY,  April 21st 2007
Go get my new Glasses, Silhouette 1955 with Varilux Physio lenses and Crizal Alizé AST Treatement.. Great from far and close but  Not easy to get used to the middle distances like the computer screen.
Lots of computer work to put up some Picasa Albums since Club Photo closed without warning.

8h15 PM BALLROOM DANCE PRACTICE  at home
60 mins
Samba  Revision what we did on Tuesday, and the steps after.. as well as alot of old stuff mostly for vocabulary
Chacha Revision what we did on Tuesday, and the steps after..
But we'll have to check what's the "Croisé Zigzag"

DIET

BED AT 11h30 PM

FRIDAY, April 22nd,  2007
Earth Day

Mont Saint-Hilaire
MUD HIKING  start 8h53 AM
WEIGHT OF PACSAC : 13 lbs with my new Platypus water pac to replace the one I can't find
Beautiful day 15°C in the morning. With Gaby. I'm feeling good.

ROCKY RED  trail, starting and finishing at the P
UP  1h22 mins  / 552 calories / 40% fat / AveHR 129 77%/ MaxHR 163 98% / 43 mins inZone (75%+)
SNACK AT THE TOP 12 mins
DOWN  1h13 mins  / 405 calories / 55% fat / AveHR 109 65%/ MaxHR 143 86% / 13 mins inZone (75%+)
As muddy as on Friday but in a different way. more "messy" on the full widith of the trail.. Probably because of the heavy traffic on the trails yesterday.  No more snow on top. When we come down we notice that they closed the trail for the rest of the day, because of the mud.

7h30 PM BALLROOM DANCE PRACTICE  at home
2h10
Revision of alot of stuff in Cha-cha, Foxtrot, Mambo, Merengue, Rumba, Samba and Tango.. both old and new styles

DIET
BED AT 10h30 PM

MONDAY,  April 23rd 2007
Learned today that  the job I have will no longer exist starting July 1st. I will be somewhere, doing something.. but I don't know what. Didn't go to the gym.. I wanted to talk with my friends and Gabriel. but I'm zen about the situation.. as least so far.

8h30 PM BALLROOM DANCE PRACTICE  at home
60 mins
Chacha, Slow Waltz and Samba

DIET
ok

BED AT 11h30 PM an hour later than planned

TUESDAY,  April 24th 2007

7h00 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
Chacha Revision : Promenade renversée. "He Goes, She Goes"
Tango : some Revision and New Step : "sur place" somewhat like the Corte we learned long ago.. but different enough to like them both

DIET 151 lbs!! :(

BED AT 10h30 PM

WEDNESDAY, April 25th 2007
Gabriel went to see doctor because of his bruised toe. He hurt it more hiking this week-end so now he has to be off sports for 3 weeks. He didn't ask if he could continue dancing.. cause he didn't want to be told no.. but with both think dancing will be ok.

6h07 PM WARM-UP Rowing
10 mins / AveHR  116  69% / MaxHR  134  80%
goood

6h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
55 mins / AveHR  124  73% / MaxHR  194  116%  ?? bug ??/ 374 cals / 30 % fat / 35 mins InZone (75%+)
Decide not to time separately,  it's split in 2 parts. Warm-ups and what's in the box is  about 40 mins, then weights and abs etc. 

Week 3

DIET   151 lbs
ok!  but mainly due to the fact that I loose my job starting July 1st and will start something new.. but I don't know what yet.

BED AT 10h30 AM

THURSDAY,  April 26th 2007
Feeling good

8h30 PM BALLROOM DANCE PRACTICE  at home
60 mins
Tango, Chacha, Mambo  good stuff.. and my web-notes help alot!

DIET 150 lbs, a little more encouraging

BED AT 10h00 PM

FRIDAY,  April 27th 2007

OFF DAY

DIET 150 lbs, a little more encouraging

BED AT 1h30 AM

SATURDAY,  April 28th 2007

11h15 PM BALLROOM DANCE PRACTICE  at home
45 mins
Quickstep  reviewed all of the routine.. but was too hungry to continue

8h00 PM BALLROOM DANCE PRACTICE  at home
60 mins Merengue, Triple-Swing, Rumba  good stuff, corrected some notes and fun

DIET 150 lbs, a little more encouraging

BED AT 11h30 PM

SUNDAY,  April 29th 2007
Lazy Sunday.. visiting my brother's new Condo.

8h00 PM BALLROOM DANCE PRACTICE  at home
60 mins
Chacha only both old and new  Checking style and technique

DIET
Yup!

BED AT 10h30 PM

MONDAY, April 30th  2007

4h25 PM PRECOR 476i Cross-country program 3
31 mins  / AveHR  141  84% / MaxHR  160  96% / 250 cals / 30 % fat / 27 mins InZone (75%+)
hills are good  .. 5 hills.. great fun

WORKOUT  Previous workout  ~   Next workout                                                                                                              WO 6

Program #12 Complementary to Group Fitness Classes / Amélie Martin
sets and reps as written  / tempo : CRER 2130 / rest 30-60 secs
28 mins  / 144 calories /50% fat / AveHR 113 68%/ MaxHR 150 90% / 4 mins  inZone (75%+)

5) Straight arm pulldown /
Tirade à la poulie haute, bras tendus
1 x 12  x 65 lbs / 1 x 12  x 70 lbs
The 5 lbs weight was used by someone else for my second set.. did the 70 lbs.. but I was bad.. I hope I didn't hurt myself.. we'll see tomorrow.

6) English to come some day.. /
Flexion horizontale alternée, sur le dos, sur banc un peu incliné, et pause en isométrie
2 x 12  x DB 8s
Left shoulder bad.. have to bend my arm a little

7) English to come some day /
 Élévation latérale , couchée sur le coté sur un banc incliné
2 x 12  x DB 8s
Still having problems on the left side.

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
53 mins / AveHR  128  77% / MaxHR  163  98%  / 350 cals / 35 % fat / 29 mins InZone (75%+)
Feeling strong but too heavy
The BONUS Shuffles and Squats : I added the jump part.. but couldn't keep it up in the higher numbers.. still finished strong

6h40 PM the remaining of above WORKOUT
6 mins  / AveHR  106  63% / MaxHR  139  83% / 25 cals / 55 % fat / 1 mins InZone (75%+)
WO 6 of 24

8)  Cable Supine Curl /
Flexion des coudes, couchée au sol, poulie basse, prise supination
2 x 12  x 50 lbs
Did one set too much... again!!!

9) English to come some day /
Extension des coudes à la poulie haute avec petite barre, prise pronation
1 x 12  x 60 lbs
Might as well do 2 sets here as well

7h00 PM SPANISH and Stretching (after shower and change)
20 mins 

7h30 PM ENERGY YOGA 1 ~ GROUP FITNESS with Jacinthe Fortin
60 minutes  
le banc.. like la chaise, but with one ankle crossed over the other knee

DIET149 this morning! broke the 150 mark for the first time in a long long time.
Still no apetite each time I think of the fact that I don't know where I'll be working after July 1st. but It's great not to be hungry!

BED AT midnight 1h30 mins later than planned.. (helping boyfriend put up a basement wall)