THURSDAY,  July 26th 2007

3h05 PM CARDIO
1h05 / 699 calories / 53 mins  inZone (75%+)

43-43 sec intervals on Precor EFX 556i / Cross Country 3
20 mins  / AveHR  144  86% / MaxHR  156  93%  / 241 cals / 30 % fat / 20 mins InZone (75%+)
43-43 sec intervals on Precor EFX 546 / Cross Training 3  program #4 resistance around 10
20 mins / AveHR  147  88% / MaxHR  155  93%  / 255 cals / 25 % fat / 20 mins InZone (75%+)
steady  on Precor Cycle846  / Cross country 2 program #2 m steady.. but hills are never steady.
20 mins / AveHR  131  78% / MaxHR  149  89%  / 203 cals / 40 % fat / 13 mins InZone (75%+)
Good to be back in the gym.. after 2 weeks OFF !

DIET
I really need to get Back on track

BED AT 11h30 PM

FRIDAY,  July 27th 2007
Spend the day helping Gabriel with renovation stuff

DAY OFF

DIET
good until about supper, then I get too nervous about the renovations.

BED AT 11h00 PM

SATURDAY,  July 28th 2007
Spend the day helping Gabriel with renovation stuff (again)

DAY OFF

DIET

BED AT 11h00 PM

SUNDAY, July 29th  2007

12h30 PM WARM-UP Rowing
10 mins / AveHR  107

WORKOUT  Previous workout ~ Next workout                                                                                                                  WO 5
First Weights WO in over a month and I keep at the same weights I was.. *proud* I guess the other stuff I do, counts.

Program #13 Fat Loss / Yan Fontaine
sets and reps as written  / tempo : CRER 3030 / rest 30secs
38 mins  / AveHR  98  59% / MaxHR  143  86%  / 199 cals / 55 % fat / 3 mins InZone (75%+)

1) Pulley Squats on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer
Squats tirés au Freedom Trainer  sur Step et Reebok Coreboard
15 x 230 lbs
NB : Resistance at handle is 1/4 of the weight selected

2) Hip extension followed by knee flexion at low pulley, lying on the floor with heels on Swiss Balll  /
Extension de la hanche et flexion du genou à la poulie basse et avec ballon Suisse
1 x 15   / 50 lbs

3)  English to come  /
Abduction de la hanche, debout, avec ballon contre le mur
1 x 15 ea side

4)  English to come   /
Adduction de la hanche, couchée avec ballon entre les genoux
1 x 15

5)  Horizontal row at low pulley /
Rameur, un bras, poullie basse
1 x 15  ea side x 50 lbs

6) English to come  /
 Flexion Horizontale de l'épaule.. banc incliné
1 x 15 x DB 20s
difficult

7)  Militairy Press on Swiss Ball, one foot off the ground /
développé militaire assis sur ballon, 1 pied au sol
7 + 8  x DB 20s
 

8) Alternating biceps curls , standing on Bosu /
flexion du coude alterné, debout sur bosu, rond en bas
1 x 12ea  x  DB 20s / 1 x 4ea  x  DB 15s

9)  Triceps extensions on flat bench, Bar to the forehead  /
ext du coude, barre au front sur banc plat 
2 x 12  33 lbs
would have gone higher if it hadn't been my first WO in a while

10)  Pulley Deadlifts on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer /
Extension lombaire au Freedom Trainer avec step ET Reebok (DLs)
1 x 15 200 lbs
NB : Resistance at handle is 1/4 of the weight selected

1h20 PM STRETCHING
20 mins

EVENING IN MONTRÉAL

Tango at Parc St-Viateur organized by Tango Libre 1h30 mins.. we decide that we'd really like to take some Argentine Tango classes.

DIET
hummm ...

BED AT 0h30 AM

MONDAY, July 30th 2007
Paint bathroom

5h15 ROWING
10 mins

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin   Brigitte from Sherbrooke
0h54 / 537 calories / 40% fat / AveHR 130 78% / MaxHR 157 94% /  36 mins InZone (75%+)
5 mins / Stretching and relaxation
Really didn't like the class nore the teacher's voice.. screatching .. but at least it was only for today.
 

DIET

BED AT 11h30 PM 

TUESDAY, July 31st 2007
more work bathroom

OFF DAY
 

DIET

BED AT 11h30 PM 

THURSDAY,  August 2nd 2007
Québec City

Parc des Grands Jardins
MONT DE L'OURS, MONT DU LAC DES CYGNES

With  Gabriel and Bernard

HIKING  start 10 h 44 AM
WEIGHT OF PACSAC : 12 lbs
DENIVELATION  500 m
ALTITUDE  950 m
TOTAL LENGTH  10 km
TOTAL TIME  6 h 30
TEMPERATURE :   34° C !! and Humid!

UP to first Rest area 
1h08 mins  / 716 calories / 35% fat / AveHR 133 80% / MaxHR 158  95% / 0h48 mins inZone (75%+)
SNACK 15 mins
UP to Mont de l'ours and snack 
54 mins  / 505 calories / 40% fat / AveHR 125 75% / MaxHR 156  93% / 0h24 mins inZone (75%+)
DOWN and UP to Mont du Lac des Cygnes
2h12 mins  / 1039 calories / 50% fat / AveHR 113 68% / MaxHR 152  91% / 0h25 mins inZone (75%+)

Wtih Gabriel and Bernard. The day is way too hot to start the hike this late, and the climb is difficult because of the heat. Still have a nice day.

DIET
Supper with Gabriel and  Philou at Zonorange on St-Valliers in Québec City. EXCELLENT and not expensive.
 

BED AT 11h30 PM

FRIDAY,  August 3rd 2007
Québec City

FÊTES DE LA NOUVELLE FRANCE
With Gabriel, Bernard and Céline. and their BIL Denis

I learn the Bourrée that I dance with 2 girls and the Scottish that I dance with a guy. Gabriel and I also dance a waltz. All of this en a very slanted cobblestone street.

DIET
Picnic in the parc

BED AT 11h00 PM

SATURDAY,  August 4th 2007
Québec City

Hike Les Escarpements
2h15 With Gabriel and Bernard, I'd like to get a map of the city-trail, but haven't found one yet.

DIET
SUPPER IN TROIS-RIVIÈRES   for Nathalie's Birthday, at the "Continental Buffet" nothing special foodwise . we're about 30

BED AT 1h30 AM

SUNDAY,  August 5th 2007
Last day of Summer Vacation

DAY OFF

DIET
Trying

BED AT 11h00 PM

MONDAY, August 6th 2007
Back to work!

5h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin Stéphanie Ménard
0h53 / 623 calories / 30% fat / AveHR 143 86% / MaxHR 168 101% / 46 mins inZone (75%+)
5 mins / Stretching and relaxation
Feeling good, Stéphanie does alot of steps.. with more Correographie than Amélie.. but interesting and not too difficult to follow with a little concentration.

DIET
ok

BED AT 10h30 PM 

TUESDAY, August 7th 2007

5h00 PM SUPER WORKOUT ~ GROUP FITNESS with Amélie Martin Stéphanie Ménard
The classic Super Workout Routine.. ~30 mins aérobics, ~30 mins steps,
1h02 / 683 calories / 35% fat / AveHR 138 83% / MaxHR 208 125% ?? / 53 mins inZone (75%+)
and then ~30 mins weights, bands and abs
0h24 / 177 calories / 55% fat / AveHR 111 66% / MaxHR 142 85% / 46 mins inZone (75%+)
5 mins / Stretching and relaxation
 

DIET
 

BED AT 10h30 PM 

WEDNESDAY,  August 8th 2007
Would have beenVéronique's  81st birthday, *tender smile*

DAY OFF
Dentiste appointement at 5h00 PM. Crazy cost, luckly I'm have insurance for 80%.

DIET
Trying

BED AT 9h50 PM

THURSDAY, August 9th  2007
Find out a work that Luc L. is a member at the gym.. but hasn't trained since May. He is planning to start again soon.
I hope so!

5h05 PM WARM-UP Rowing
10 mins / AveHR  118

WORKOUT  Previous workout ~ Next workout                                                                                                                  WO 6
Still feeling Tuesday's "repeater variations"

Program #13 Fat Loss / Yan Fontaine
sets and reps as written  / tempo : CRER 3030 / rest 30secs
35 mins  / AveHR 102  61% / MaxHR  139  83%  / 210 cals / 55 % fat / 4 mins InZone (75%+)

1) Pulley Squats on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer
Squats tirés au Freedom Trainer  sur Step et Reebok Coreboard
15 x 230 lbs
NB : Resistance at handle is 1/4 of the weight selected
Maybe go higher next time, but today I didn't want to push it.. with the big hike planned for Saturday.

2) Hip extension followed by knee flexion at low pulley, lying on the floor with heels on Swiss Balll  /
Extension de la hanche et flexion du genou à la poulie basse et avec ballon Suisse
1 x 15   / 60 lbs

3)  English to come  /
Abduction de la hanche, debout, avec ballon contre le mur
15 secs + 1 x 15 ea side

4)  English to come   /
Adduction de la hanche, couchée avec ballon entre les genoux
15 secs + 1 x 15

5)  Horizontal row at low pulley /
Rameur, un bras, poullie basse
1 x 15  ea side x 50 lbs
Almost too much for the left side

6) English to come  /
 Flexion Horizontale de l'épaule.. banc incliné
1 x 15 x DB 20s
still difficult, but to proud to lower wieghts!

7)  Militairy Press on Swiss Ball, one foot off the ground /
développé militaire assis sur ballon, 1 pied au sol
7 + 8  x DB 20s

8) Alternating biceps curls , standing on Bosu /
flexion du coude alterné, debout sur bosu, rond en bas
1 x 12ea  x  DB 20s / 1 x 4ea  x  DB 15s

9)  Triceps extensions on flat bench, Bar to the forehead  /
ext du coude, barre au front sur banc plat 
2 x 12  37 lbs
scary

10)  Pulley Deadlifts on Reebok Coreboard  placed on 4" Step for height  at Freedom Trainer /
Extension lombaire au Freedom Trainer avec step ET Reebok (DLs)
1 x 15 200 lbs
NB : Resistance at handle is 1/4 of the weight selected
Maybe go higher next time, but today I didn't want to push it.. with the big hike planned for Saturday.

6h00 PM CARDIO
60 mins  / AveHR  130  78% / MaxHR  155  93%  / 592 cals / 40 % fat / 38 mins InZone (75%+)

43-43 sec intervals on Precor EFX 576i / Cross Country Program
Do complete series with Backwards on rest periods
43-43 sec intervals on Precor EFX 546 / Cross Training 3  program #4
Do first 10 mins with Backwards on rest periods
steady  on Precor Cycle846  / Cross country 2 program #2  steady.. but hills are never steady.
Always difficult to do this program after the weights.. and as I said above.. I'm still feeling Sthéphanie's "repeater variations". And don't want to push myself over the limits.. since we have a good hike planned for Satureday. But in truth, my legs are just dead.

DIET
good.

BED AT 11h30 PM way later than planned but ok

FRIDAY,  August 10th 2007 off — maybe for the last time.
Ouch afternoon at work.

DAY OFF
Pack for tomorrow's hike. My calves aren't hurting as much as yesterday, but I can feel my Tricpes and upper back.

DIET
Trying

planned BED AT 9h00 PM

SATURDAY,  August 11th 2007

FRANCONIA NOTCH STATE PARK, New Hampshire, USA
Mounts Little Heystack,  Lincoln and Lafayette
via the Franconia Ridge
With Gabriel
Did the same trail last year

This year : planned stop at SHINING ROCK STOP 30 mins a 0,4 miles extra on the UP Falling Waters Trail
NOTES :
1) I thought of this last year as well, on the way up.. but only remembered it on the way up this year.. NEXT TIME : wear my contact lenses.. my glasses get fogged up!
2) There are pay-showers at the back of the Visitors' Center.

HIKING  start 9h05 AM
WEIGHT OF PACSAC : 18,5 lbs
DENIVELATION 1,173 m. + Down and up Shining Rock ??
TOTAL LENGTH  15 km  + Down and up Shining Rock 0,6 km
TOTAL TIME   7 h 10  YUP! exactly the same as last year! .. weird!
TEMPERATURE :  50s°F / Wind: NW 10 to 30 mph

UP Falling Waters Trail to Shining Rock
2h01 mins  / 1431 calories / 30% fat / AveHR 142 85% / MaxHR 159  95% / 1h45 mins inZone (75%+)
Hardly anyone on the trail!!
Shining Rock STOP 5 mins
Franconia Ridge  UP to Lincoln, LUNCH, DOWN and UP Lafayette
 2h22mins  / 1312 calories / 40% fat / AveHR 124 74%/ MaxHR 154 92% / 1h11 mins inZone (75%+)
People and clouds start appearing halfway. We only stay 4 mins at Lafayette.
DOWN  0h45 mins  / 380 calories / 50% fat / AveHR 117 70% / MaxHR 141  84% / 6 mins inZone (75%+)
GREENLEAF HUT 29mins
DOWN Old Bridle Path 1h21 mins  / 637 calories / 55% fat / AveHR 113 68% / MaxHR 132  79% / 5 mins inZone (75%+)
.

BELOW  LEFT : Walking on the Franconia Ridge.. between Little Heystack and Mount Lincoln . BELOW RIGHT : 5 mins rest at Shining Rock  after the 2 hours Falling Waters climb.

DIET.
Restaurant in Magog

BED AT 11h30 PM

SUNDAY,  August 12th 2007
Bonne fête mon amour!

DAY OFF
Quad DOMS from yesterday.. shows that I did less hiking than last year.. It's probably the bolders in the Falling Waters Trail. I guess the only remedy is to hike more. 
Try a little foam rolling, but still plan to go to the gym tomorrow. We'll see how it goes... à suivre!

DIET
Really need to loose some weight.. I see in the pictures that my arms are really Fat.

BED AT Midnight.. 

MONDAY, August 13th 2007

5h00 STRETCHING
20 mins

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
0h55 / 427 calories / 45% fat / AveHR 114 68% / MaxHR 164 98% /  16 mins InZone (75%+)
5 mins / Stretching and relaxation
Wasn't sure I'd go since I'm still tired somewhat from Saturday. but I got through it.

SIGN-UP FOR THIS YEAR'S BALLROOM DANCE CLASS  at Le Sodanse
Three groups will be merged into one.. Levels 5, 6 and Finishing Bronze. We had 2 choices.. Wednesday 8h30 PM or Sunday 11h30 AM.. Gabriel chose Wednesdays so as not to cut our week-ends.. but that means that Gabriel can't go to his Wednesday Volleyball , nore to the floor hockey afterwards.. I don't mind either way.. and we might still change days when we see who is in which class. Either way, I'll have to re-think my schedule, but I'll wait until I have the Group Classes Schedule at the gym as well.

DIET
eat a little too much around 8 PM

BED AT 10h00 PM 

TUESDAY,  August 14th 2007

DAY OFF

DIET
big supper
 

planned BED AT 10h30 PM

WEDNESDAY, August 15th 2007

5h00 PM STRETCHING
20 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
43 mins / AveHR  137  82% / MaxHR  164  98%  / 476 cals / 30 % fat / 32 mins InZone (75%+)
Aerobics WU

15 mins / AveHR  110  66% / MaxHR  133  80%  / 114 cals / 66 % fat / 2 mins InZone (75%+)
Weights for arms, and abs

DIET
good

BED AT 10h30 PM

THURSDAY,  August 16th 2007

DAY OFF
Tired.. but do alot of stuff at home

TV : SO YOU THINK YOU CAN DANCE
2h00 final program of the season with a recap of the best. Excellent.. we were supposed to practice at this hour.. but the show was too interesting!

DIET

BED AT Midnight  Just felt like staying up late, but stayed up even later than planned.

FRIDAY,  August 17th 2007
At work, I feel as if I just got out of a 6 year coma!
 

DANCE EVENING IN MONTRÉAL

DIET Weigh-in 151 lbs ! :(
 

BED AT 12h30 AM

SATURDAY,  August 18th 2007
Manouane and Massiel leave for honeymoon in Cuba as Hurricane Dean heads to pass just à little south of Cuba.

DAY OFF

RENOVATIONS
Bathroom counter and sink

DIET

BED AT 10h00

SUNDAY,  August 19th 2007

DAY OFF

RENOVATIONS
Bathroom window

DIET

BED AT 19h30 Tired but don't fall asleep right away

MONDAY, August 20th 2007

5h00 PM STRETCHING
20 mins

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
0h59 / 510 calories / 40% fat / AveHR 121 72% / MaxHR 164 98% /  23 mins InZone (75%+)
5 mins / Stretching and relaxation
Feeling good even though I did 1h30 overtime at work.

DIET
Really want to get back on track..

BED AT 10h30 PM 

TUESDAY, August 21st 2007

8h20 PM BALLROOM DANCE PRACTICE  at home
1h20 
Rumba, Chacha,  Merengue Revision of the routines for dance class, but wonder how Alain will mix the three levels in the same group.

DIET
good

BED AT 10h30 PM 

WEDNESDAY, August 22nd 2007
Suggest to Gabriel that we do Mount Mansfield on Sunday if the weather is good.

4h45 PM STRETCHING
30 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
55 mins / AveHR  128  77% / MaxHR  174  104%  / 534 cals / 40 % fat / 30 mins InZone (75%+)
8 guys / 7 girls in the class!
Alternating between Aerobics and Weights.
BONUS : Fake "navettes Leger-Boucher" s outside in the back parking

6h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
54 mins / AveHR  123  74% / MaxHR  165  99%  / 488 cals / 40 % fat /  25 mins InZone (75%+)
BONUS : Partner speed-walking sprints more than length-wise... outside (Amélie calls them "assissted suicides" : 3-2-1
5 mins Stretching

DIET 145 lbs
Amélie Martin just got her Nutritionist degree and will be working for the gym.

BED AT 9h15 PM !

THURSDAY, August 23rd  2007

5h00 PM CARDIO
60 mins  / AveHR  143  86% / MaxHR  159  95%  / 709 cals / 30 % fat / 54 mins InZone (75%+)
Surprised on how well it goes, but it's true that last time I'd done the weights just before.
43-43 sec intervals on Precor EFX 576i / Cross Country Program
43-43 sec intervals on Precor EFX 546 / Cross Training 3  program #4
steady  on Precor Cycle846  / Cross country 2 program #2  steady.. but hills are never steady.

DIET 147 lbs
very good

BED AT 10h30 AM

FRIDAY, August 24th 2007

9h50 PM BALLROOM DANCE PRACTICE  at home
45 mins 
Merengue and ChaCha Just a short practice.

DIET 146 lbs
Excellent!

BED AT 10h30 PM 

SATURDAY, August 25th 2007

OFF DAY

DIET
Re-start my .xls tracking 146 lbs

BED AT 10h30 PM 

SUNDAY,  August 26th 2007

MOUNT MANSFIELD, Vermont, USA
Canyon North Trail  & Subway
Halfway House Trail, Canyon North Trail then up to Long Trail to Chin, Long Trail back to Subway Loop and Sunset Ridge Down
With Gabriel

HIKING  start 9h09 AM
WEIGHT OF PACSAC : 17,8 lbs
DENIVELATION 762 m. + Down and up for Subway ?? + up and down for Cantilever Rock ??
MAJOR DIFFICULTY  Canyon North Trail and Subway : WOW !!
TOTAL LENGTH  12,6 km 7,85 miles
TOTAL TIME   7 h 30  
TEMPERATURE :  High 50s°F / 100% Humidity!!!
Blue markers lead the way up and down.. the Long Trail on top had white markers.  Everything very clear.

 UP  Eagle Trail, CCC Road, Halfway House Trail,  and almost completely ACROSS : Canyon North Trail,
2h30 mins  / 1565 calories / 35% fat / AveHR 133 80% / MaxHR 159  95% / 1h45 mins inZone (75%+)

LUNCH Just a little before the Short-cut up to Long Trail
11 mins

Last Short-Cut to  Long Trail to CHIN
1h29 mins  / 861 calories / 40% fat / AveHR 127 76% / MaxHR 157  94% / 47 mins inZone (75%+)
The Canyon North Trail had taken everything out of me.. not physically, but emotionally. and we didn't know if the Subway would be even more difficult. Gabriel was also very willing not to do the Subway section at this time.

 DOWN   : Long Trail, Short-cut, Subway ,  ( Counter clock-wise loop )
52 mins  / 501 calories / 45% fat / AveHR 126 75% / MaxHR 155  93% / 26 mins inZone (75%+)
Gabriel's suggestion to do the part we didn't do this morning, now that we knew where it ended and had done the rest of the climb. I asked someone who seemed to know the area if the Subway was more difficult than the Canyon North Trail and she said "No, except there's a little more in the "open". I later understood that to mean  you fall real far if you slip.... so extreme caution is necessary.

Long Trail to Sunset Ridge Trail to Cantilever Rock, and short lunch
1H19 mins  / 648 calories / 50% fat / AveHR 116 69% / MaxHR 146  87% / 11 mins inZone (75%+)

Cantilever Rock, Sunset Ridge Trail to Eagle Trail to Parking
59 mins  / 406 calories / 60% fat / AveHR 105 63% / MaxHR 129  77% / 2 mins inZone (75%+)

NOTES :
1) The Canyon North Trail and Subway would have been extremely dangerous if they  had been wet.
2) It's better to go UP Halfway House trail than down.
3) This is definately NOT a trail for the un-experienced
4) Round fasteners on Gaiters hurt too much and are dangerous in situations where you have to use your Knees to climb.
5) If because only a small hike is planned, you workout real hard at the gym the days before the hike, beware if you change you plans to a difficult hike
6) Wear my contact lenses...
 

Gabriel  on the Canyon North Trail and then in Short-cut between Canyon North Trail and Long Trail.

Of course we couldn't take pictures when we were in difficult situations. / Later I find out this is called Scrambling.. (not hiking)

DIET.
Excellent and very well deserved Restaurant in Cowansville

BED AT 1h30 PM

MONDAY, August 27th 2007

5h00 PM STRETCHING
20 mins

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
1h01 / 373 calories / 45% fat / AveHR 104 62% / MaxHR 157 94% /  17 mins InZone (75%+)
5 mins / Stretching and relaxation
Just didn't have it in me to give more intensity.. legs felt like in Cement.. added note#5 to yesterday's hike report.

DIET
On track, but real tired, hope I'll be able to keep it up..

BED AT 9h30 PM 

TUESDAY, August 28th 2007
Gabriel suggests that we do Mount Marcy on Saturday if the weather is good.

DAY OFF


DIET
On track, but it doesn't show on the scale

planned BED AT 10h00 PM 

WEDNESDAY, August 29th 2007

4h45 PM STRETCHING
20 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
57 mins / AveHR  129  77% / MaxHR  165  99%  / 560 cals / 30 % fat / 32 mins InZone (75%+)

The warm-up and  weights / abs part of the class was like usual, but Amélie was at the Energie Cardio Group Fitness Congres last week-end.. and came back with new ideas. the main part was something like this :

DIET 145 lbs

BED AT Midnight.. 2 hours later than planned.. wanted to go to bed early!

THURSDAY, August 30th  2007

4h36 PM CARDIO
60 mins  / AveHR  133  80% / MaxHR  158  95%  / 630 cals / 35 % fat / 42 mins InZone (75%+)
Feeling yesterday's WO and lack of sleep..
43-43 sec intervals on Precor EFX 576i / Cross Country Program
43-43 sec intervals on Precor EFX 546 / Cross Training 3  program #4
steady  on Precor Cycle846  / Cross country 2 program #2  steady.. but hills are never steady.
Lower the resistance a little so that I maintain closer to 70rpm instead of my usual 60.. think it's better before our planned hike on Saturday.

DIET 147 lbs
would have been good if Gabriel hadn't made some of that ooohhh so delicious Cheesecake of his!

BED AT 10h00 PM

FRIDAY, August 31st 2007

OFF DAY

DIET 146 lbs
 

BED AT 9hO0 PM  4h00 AM wake-up planned for  Mount Marcy hiking  and NEW LOG