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Last week I found my Diary of when I was 19 years old , in 1973, and on June 10th went to Mount Marcy! (banner picture). This was my first real mountain hike.

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, September 1st 2007

MOUNT MARCY, New York, USA
Van Hoevenberg Trail
With Gabriel

HIKING  start 9h25 AM
WEIGHT OF PACSAC : 17,4 lbs
DENIVELATION
 3179 feet / 969 meters
TOTAL LENGTH  14,8 miles / 23,6 km
 
TOTAL
TIME   9 h 00  

Sunrise / Sunset calendar

Twilight : 5:48am
Sunrise: 6:17am
Sunset: 7:34pm
Twilight: 8:04pm
For Lake Placid NY
September 1st 2007
TEMPERATURE :  sunny, with a high near 62. North wind between 3 and 9 mph. low 50s and strong wind at the summit, but very clear and sunny.
 


Much easier than 34 years ago, they must have changed some of the sections and redone the trail, maybe even a couple of times since. Very pleasant but sort of disapointing, is that compatible? The last section was fun and the view at top was just as awesome.

NOTE : see banner and diary above, with Algonquin in the background.

RIGHT :  The last section, about .06 miles, was fun.

BELOW : Gothics highlighted and Giant right behind it.

 

 

 

UP  Starting at Adirondak Loj to about 0,6 mi from the top
3
h25 mins  / 1977 calories / 40% fat / AveHR 127 76% / MaxHR 159  95% / 2h09 mins inZone (75%+)
Lunch
0
h12 mins 
UP  to Marcy and walk-about
0
h52 mins  / 569 calories / 35% fat / AveHR 136 81% / MaxHR 161  96% / 38 mins inZone (75%+)
DOWN  to Indian Falls
1
h49 mins  / 805 calories / 55% fat / AveHR 110 66% / MaxHR 142  85% / 11 mins inZone (75%+)
Snack and view at Indian Falls
0
h23 mins 
DOWN  to Adirondak Loj
2
h01 mins  / 834 calories / 55% fat / AveHR 106 63% / MaxHR 137  82% / 4 mins inZone (75%+)

DIET
nope, but ok

BED AT 00h30 AM

SUNDAY, September 2nd  2007

DAY ONE OF THREE OFF DAYS

LONG TERM PLANNING :  We've donne Mt. Gothics and Mt. Marcy.. it would be interesting to do the other 8 of Adirondak's 10 highest. Some might be interesting for 2-3 day hikes.

Ranking in Height Elevation
(feet)
Difficulty
1-7 (1 least difficult)
Ascent of Climb Length of Round Trip Typical HikeTime
Mt. Marcy 5344' 5 3166' 14.8 miles 10 hours
Algonquin Peak 5114' 5 2936' 9.6 miles 9 hours
Mt. Haystack 4960' 7 3570' 17.8 miles 12 hours
Mt. Skylight 4926' 7 4265' 17.9 miles 15 hours
Whiteface Mtn. 4867' 4 2535' 5 miles 6.5 hours
Dix Mtn. 4857' 5 2800' 13.2 miles 10 hours
Gray Peak 4840' 7 4178' 16 miles 14 hours
Iroquois Peak 4840' 6 3250' 11.6 miles 8.5 hours
Basin Mtn. 4827' 6 3650' 16.5 miles 11 hours
Gothics 4736' 5 4070' 10 miles 9 hours

DIET
Refeed for yesterday lbs

BED AT 10h30 PM 

MONDAY, September 3rd 2007
Labor Day

DAY TWO OF THREE OFF DAYS

DIET 146 lbs
 

BED AT 10h00 PM 

TUESDAY, September 4th 2007

DAY THREE OF THREE OFF DAYS

DIET 146 lbs
 

BED AT 10h30 PM 

WEDNESDAY, September 5th 2007
Suggest to Gabriel that we do Mount Mansfield on Sunday if the weather is good.

4h45 PM STRETCHING
10 mins

5h00 PM ROWING
10 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
Luc, from work, was there for the first time and seemed to like it a lot.
60 mins / AveHR  135  81% / MaxHR  165  99%  / 642 cals / 30 % fat / 41 mins InZone (75%+)
The warm-up and  weights / abs part of the class was like usual. bit with pyramid of 1-1-2-3-4-5-6-7-8-9-10  Push-ups.

but the main course was a Circuit outside in the Parking log :

Circuit  :  3 times

  1. Slalom Run : 1 long length
     
  2. Jump Rope  : 15 times
     
  3. Jog with DB 8s : 2 long lengths
     
  4. "pneu rapide" in Strap Ladder
     
  5. "alternate squat jumps" in Strap Ladder
     
  6. Shuffle 2 lengths
     
  7. Squat Jumps  : 10

Bonus : Assissted Suicides

  1. 2  there and back
     
  2. 1  there and back
     
  3. 1  there and back

Bonus :  Long Sprint

  1. 1 there

8h30 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
First class of the year. There are 3 levels mixed together. We're in the middle group.
SAMBA " Sur place alternés — nouvelle version "
goes very well.

DIET 145 lbs
too hungry after dance class

BED AT 11h30 PM

THURSDAY, September 6th 2007

7h45 PM BALLROOM DANCE PRACTICE  at home
60 mins 
Samba and Balance
Alone! (Gabriel is at Volleyball)

PLANNING Order this DVD and Book Set from Human Kinetics, but it will only be available in November. I'll write a review when I'll have tested it.

DIET 146 lbs
hummm

BED AT 9 h30 PM 

FRIDAY, September 7th 2007

DAY OFF
Very tired from the work week.. The begining of the school year seems hectic in the departement.

DIET 146 lbs
hummm

BED AT 9 h30 PM 

SATURDAY, September 8th 2007

DAY OFF
Some kind of allergie..

BED AT 7 h30 PM  !! and sleep 'til 8 AM

SUNDAY, September 9th  2007
Haven't done a Weights WO for a month! (because of all the hiking on week-ends)

I color code the logs

ooo Lowered  weights,  reps or sets
ooo Upped  weight, reps or sets
ooo Pleasant surprise

9h45 AM WARM-UP Rowing
10 mins / AveHR  101

WORKOUT  Previous workout ~ Next workout                                                                                                                  WO 7
Program #13 Fat Loss / Yan Fontaine
sets and reps as written  / tempo : CRER 3030 / rest 30secs
46 mins  / AveHR 102  61% / MaxHR  149  89%  / 280 cals / 55 % fat / 5 mins InZone (75%+)
Longer than last time because I do some specific WU on exercises 1 and 10

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

5 x 140 lbs / 3 x 185 lbs / 15 x 230 lbs / 15 x 245 lbs
NB : Resistance at handle is 1/4 of the weight selected
Loosing my grip on the 245s

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

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 45 lbs
Try 50, but feel a pinch in my lower right back side.

6) English to come  /
 Flexion Horizontale de l'épaule.. banc incliné

1 x 15 x DB 15s
Playing it safe, since I haven't done this in a month.

7)  Militairy Press on Swiss Ball, one foot off the ground /
développé militaire assis sur ballon, 1 pied au sol

7 + 8  x DB 25s

8) Alternating biceps curls , standing on Bosu /
flexion du coude alterné, debout sur bosu, rond en bas
1 x 15
ea  x  DB 15s
*sigh* mistake.. should have tried (again) 20s

9Triceps extensions on flat bench, Bar to the forehead  /
ext du coude, barre au front sur banc plat 
2 x 15 !  37 lbs
was supposed to be 2x12

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 5 125 lbs / 3 x 170 lbs / 15 x 215 lbs
NB : Resistance at handle is 1/4 of the weight selected
Loosing my grip again, but I guess it's a good WO for my fingers!

10h45 AM STRETCHING
20 mins 
Forgot my .mp3 player for cardio, so just do a little stretching instead.. but I do need to stretch, so might be good.

DIET
Better than yesterday.

BED AT 10h00 PM

MONDAY, September 10th 2007

4h50 PM STRETCHING
20 mins

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
53 mins
450 calories / 40% fat / AveHR 120 72% / MaxHR 158 95% /  22 mins InZone (75%+)
5 mins / Stretching and relaxation
Could have given  more intensity.. but it was the fist class of the session and we were 40 !!! so there wasn't much room and Amélie had to make the class easier.

DIET
I feel heavy..

BED AT 1 AM 

TUESDAY, September 11th 2007

8h30 PM BALLROOM DANCE PRACTICE  at home
45 mins 
Samba
Not absolutely sure of the last part.. discuss it with Gabriel.. I think he's right. *edit* I'm right about his being right!


BED AT 10h00 PM 

WEDNESDAY, September 12th 2007
Work until 4h45 PM..

5h10 PM STRETCHING
10 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
53 mins / AveHR  134  80% / MaxHR  158  95%  / 557 cals / 35 % fat / 39 mins InZone (75%+)
Regular Warm-up

The Main Course:

Alternating aerobics and weights

  1. Warm-up
     
  2. Steps with alot of squats, power squats over steps etc
     
  3. 30 secs "football" / 30 secs "high knees"
     
  4. 20 Militairy press with DB 13s (8+5) and Tricep Dips from Steps


    don't remember much of the rest, but 40 mins of this..
     

Bonus :


hum.. to tough to remember ! but we were quite a few so it was without moving around too much..  lots of jumping-jacks and squats.
 

Bonus :  assissted suicides

  1. 4  there and back
     
  2. 3  there and back
     
  3. 2  there and back
     
  4. 1  there and back

8h30 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
The advanced students in our groupe have some interesting moves in the slow waltz.
SLOW WALTZ  "Marche arrière avancée" and revision of SAMBA " Sur place alternés — nouvelle version "
goes very well.

BED AT 11h00 PM

THURSDAY, September 13th 2007

DAY OFF

PLANNING
I buy a magazine that talks about Via Ferrata halfway between Hiking and Climbing. That's what I need to practice to be more at ease in Scrambling sections of hikes!


SHOPPING

LIFA SPORT Helly Hansen

Buy a baselayer I've wanted for a long time, only 10% off at SAIL, but couldn't ressist.

BED AT 10h00 PM 

FRIDAY, September 14th 2007

DAY OFF
Too tired from big week to go to the gym.

DIET
Very bad. Co-worker brings his wife's "sucre à'a crème"   and Boss brings dougnuts and muffins...

BED AT 10h30 PM 

SATURDAY, September 15th 2007

DAY OFF
The hike with Gabriel's Co-Workers is reschedualed for next Saturday because of rain. They don't want to hike on a Sunday. We're planning to go to Camel's Hump, VT. It's not a very long hike, so we should be ok even though we work on Monday. Tomorrow's forecast for the region : "
Sunday: Sunny, with a high near 64. Calm wind becoming northwest between 5 and 8 mph."

BED AT 10h00 PM 

SUNDAY,  September 16th 2007

CAMEL'S HUMP, Vermont, USA
Dean & Long Trail up , Monroe down

HIKING  start 8h47 AM at Duxbury Parking Area
WEIGHT OF PACSAC : 17,6 lbs
DENIVELATION 665 m.
MAJOR INTEREST  Two sections of the Long Trail, before reaching the top.
TOTAL LENGTH  12,5 km 7,8 miles
TOTAL
TIME 
 5 h 45
TEMPERATURE :
 High 40s°F very little wind, except at the top

VERMONT QUARTER With Camel's Hump at the left side.

 UP  Monroe Trail to intersection, Dean Trail to Wind Gap, Long Trail to Montclair Glen Lodge, back on Long Trail to Wind Gap.
1
h39 mins  / 966 calories / 40% fat / AveHR 128  77% / MaxHR 154  92% / 1h00 mins inZone (75%+)

Wind Gap to snack at about the 1000 m contour line ant then to the top
1h55 mins  / 11002 calories / 40% fat / AveHR 127 76% / MaxHR 159  95% / 1h04 mins inZone (75%+)

LUNCH and walkabout
25 mins

 DOWN   : Long Trail, Monroe Trail
1h46 mins  / 729 calories / 55% fat / AveHR 110 66% / MaxHR 136  81% / 3 mins inZone (75%+)
Much easier and not as interesting as the section of the Long Trail we do coming up from the Dean Trail, but a pleasant hike down.

NOTES :
1) The Dean Trail is fun going up
2) There are ALOT of dogs, specially on the Monroe Trail
3) I shorten my hiking poles about 10 inches for the rocky up sections... I'd need getting used to this but they are much less in the way.
4)
Blue markers lead the way up and down.. the Long Trail on top had white markers.  Everything very clear except at the very top where a map helps, specially if you want to do a loop.

Still a little way to go..

We're almost there.. just follow the whit markers..

BED AT 10h30 PM

MONDAY, September 17th 2007

4h50 PM ROWING
10 mins

5h00 PM STRETCHING
20 mins

5h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
53 mins
385 calories / 45% fat / AveHR 112 72% / MaxHR 162 95% /  17 mins InZone (75%+)
5 mins / Stretching and relaxation
We're still too many.. 48..  There's some good squatting, sprinting and jumping, but too many explanations..

DIET
perpetual effort..

BED AT 10h30  PM 

TUESDAY, September 18th 2007
Productive days at work.. they always feel good.

8h30 PM BALLROOM DANCE PRACTICE  at home
30 mins 
Slow Waltz and Samba
The steps we learned this year, just so as to have it fresh in mind for tomorrow's class.

BED AT 10h30 PM 

WEDNESDAY, September 19th 2007
Feeling great

4h50 PM WARM-UP Rowing
10 mins / AveHR  127  76% / MaxHR  146  87%

5h05 STRETCHING
10 mins


5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
53 mins / AveHR  130  78% / MaxHR  168  101%  / 529 cals / 35 % fat / 33 mins InZone (75%+)
Some warm-up before and Abs and such after.. but the main block was :

Circuit Training : 10 two minute stations
hardly any rest in between
first minute slowly, second minute max speed

  1. Cuban flies with DB 5s my shoulders don't hurt !

  2. The plank 

  3. Triceps .. extensions behind head DB 13s

  4. Runs and sprints ok

  5. Jogging and High Knees

  6. Squats with DB 10s

  7. Running on the spot and "pneus rapides"

  8. Rows with DB 8s

  9. Bicep Curls with DB 8s

  10. Push-ups

I don't start at the same station as  on June 20th, so I can't really compare but I'm really proud of the 30 slow "toes"  push-ups (last time I only did 25) and 30 fast "knee" push-ups

 

8h30 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
I was wondering how my shoulders would hold out after the gym.. but I have no problems at all.
Merengue revision with extra styling

  • Tour Haïtien
  • Zigzag et hésitation
  • Chassés syncopés
  • Sur place enroulé
  • Promenade

DIET 146 lbs, that's down 1 lb this week.. good enough for me!
Motivated

BED AT 10h30 PM

THURSDAY, September 20th 2007
Very bad headache in the afternoon. I feel yesterday's WO in the arms, shoulders and upper back.

DAY OFF

BED AT 6h30 PM  !!! Not tired but my headache won't even go away with 3 Tylénols.

FRIDAY, September 21st 2007
Calm day at work, it's beautiful outside.. Still have DOMS  from Wednesday in the arms, shoulders and upper back.

DAY OFF

PLANNING FOR SUNDAY

The UP trail to Jefferson exert from the AMC White Mountain Guide
Weather forecast for Sunday at Bowman, NH : Sunny, with a high near 67. Northwest wind between 3 and 11 mph, with gusts as high as 24 mph.

BED AT 10h30 PM 

SATURDAY,  September 22nd 2007

TRAVEL TO
THE WHITE MOUNTAINS, NEW HAMPSHIRE

car trip 3 hours
Leaving for Mount Jefferson.. Mapquest says it'll take 3h07 mins.. leaving early, it our first time finding a Motel  for tonight  We find the Jefferson Notch Motel and Cabins, just half a mile from the trail parking.. excellent!

We're supposed to come home Sunday, we work on Monday.. are we crazy? I'll tell you in a few days..

Have a good week-end everyone!

DIET
motivated..
 

BED AT 9h00 PM

SUNDAY,  September 23rd 2007

MOUNT JEFFERSON, New Hampshire, USA
UP Castle Ravine Trail   and DOWN  the Castle Trail

With  Gabriel


HIKING  start 7 h 00 AM
WEIGHT OF PACSAC : 20 lbs
DENIVELATION  1,311 m. (
4,300 ft)  - 
TOTAL LENGTH
16,1 km (10 mi)
TOTAL TIME   9h46mins
TEMPERATURE :  
Sunny, with a high near 67. Northwest wind between 10 and 20 mph, with gusts as high as 40 mph

UP Castle Ravine trail  5h30 mins  / 3594 calories / 35% fat / AveHR 136 81% / MaxHR 157  94% / 4h31 mins inZone (75%+)
Leaving early, we knew we had time.. and since I wasn't sure how hard it would be, didn't push myself at all. Took alot of pictures and so did Gabriel. The Stream was at very low water level, I would't try it if it was much higher. On the steep part between the Roof Rock and the Cornice trail.. It was no use anyways.. going fast just made the rocks tumble.
LUNCH AND CLIMB-ABOUT
There's no walking on Jefferson! It's just a big pile of rocks!
DOWN Castle  trail  
3h46 mins  / 1739 calories /  55 % fat / AveHR  112  67% / MaxHR  133   80% / 15 mins inZone (75%+)
Estremely Windy for the first 45 mins, but we were well dressed so it fun in a strange way.

NOTES :
1) So windy coming down, that I was glad that I DIDN'T have my contact lenses.
2) Comming with a Hiking Club would have reassured me. But I do like the freedom of only having to co-ordinate my  schedule with Gabriel.
3) If I continue using my poles in scrambling, I REALLY have to get rid of the round parts at the bottom. Fining a way to attach them to my pacsac would be even more intelligent.
4) I might modify a Sweatshirt.. to have a net backing.. really don't need much under the pacsac.
5) We never understood how come after 5 rinsings, Gabriel's Platypus still had water tasting like diswashing soap. I'm glad I had some extra to give him. I'll definately taste the water from a bottle I've washed.. before counting on it in a hike.
6) My little Waist bag is absolutely fantastic for my camera, map, handkerchief and grop, but looks terrible on pictures LOL
 

ABOVE : Too many great adventure stories come from unprepared travellers.

LEFT : Like for Mount Washington, when we get to the top, we meet all kinds of people having taken different routes.. each is proud of their achievement, and rightfully so.


BED AT MIDNIGHT too much to do..

MONDAY, September 24th 2007
Bonne fête Éric!

4h45 PM STRETCHING
15 mins

5h36 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
50 mins
427 calories / 40% fat / AveHR 120 72% / MaxHR 165 99% /  20 mins InZone (75%+)
3 mins / Stretching and relaxation
We're still too many.. more than 50!!!.. I jog during the explanations to keep my HR up, but the back of my right elbow hurts.. I have no idea why.. ice it 4 times in the evening and take Ibuprofen.

DIET
perpetual effort..

BED AT Midnight   spend too much time putting up the pictures from yeserday's hike, but tomorrow is a DAY OFF, so I should be ok.

TUESDAY, September 25th 2007
In the re-organization of the Computer departement, Gabriel chooses to change job at work. "Infrastructure et Réseau"

8h30 PM BALLROOM DANCE PRACTICE  at home
30 mins 
Slow Waltz and Samba and Merengue
The steps we did this year, just so as to have it fresh in mind for tomorrow's class.

BED AT 10h00 PM  need to catch up on my snooze-time, but have alot to do around the house.

WEDNESDAY, September 26th 2007
Work until 4h45 PM..

5h05 PM STRETCHING
10 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
52 mins / AveHR  119  71% / MaxHR  203  122%  / 441 cals /45 % fat / 18 mins InZone (75%+)
Regular Warm-up, but differtent class.. very short exercercises, changing alot

I alreay don't feel well before the class, eat nuts at 5 pm thinking that maybe I'm just hungry. Doesn't help

Bonus :  assissted suicides

  1. 1  there and back , partner does 6
     
  2. 2  there and back , partner does 5
     
  3. 3  there and back , partner does 4
     
  4. 4  there and back , partner does 3
     

  5. 5  there and back , partner does 2
     

  6. 6  there and back , partner does 1

8h30 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
RUMBA  "Sur place ouvert "
goes well., even very well.. but we're both tired. came home late 'cause we took notes after class of what we did

BED AT 11h00 PM Took the time to copy dance notes to my web page.

THURSDAY, September 27th 2007

DAY OFF

BED AT 10h00 PM 

FRIDAY, September 28th 2007

DAY OFF

BED AT 9h30 PM 

SATURDAY, September 29th 2007
OFF WEEK-END

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  Ballroom Dancing

Tired all day, but the dancing goes well, have fun but we both say again that we need to practice more.There were quite alot of people and I got a few heels on my feet, but nothing bad. I did come close to tripping myself dancing the Quickstep, by putting my left high heel in my right shoe.. but Gabriel was holding me well.

DIET
nope

BED AT 1h00 AM

SUNDAY, September 30th  2007
Haven't done a Weights WO for a 20 days! (because of all the hiking on week-ends)

1h00 PM WARM-UP Rowing
10 mins / AveHR  101

WORKOUT  Previous workout ~ Next workout                                                                                                                  WO 8
Program #13 Fat Loss / Yan Fontaine
sets and reps as written  / tempo : CRER 3030 / rest 30secs
50 mins  / AveHR 101  60% / MaxHR  146  87%  / 290 cals / 55 % fat / 6 mins InZone (75%+)
I do some specific WU on exercises 1 and 10

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

5 x 140 lbs / 5 x 185 lbs /  15 x 260 lbs
NB : Resistance at handle is 1/4 of the weight selected
Hard on the grip

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
ea side + 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
but left side weak

6) English to come  /
 Flexion Horizontale de l'épaule.. banc incliné

1 x 15 x DB 20s
Arms slightly bent, since last time I could only do 15s

7)  Militairy Press on Swiss Ball, one foot off the ground /
développé militaire assis sur ballon, 1 pied au sol

7 + 5  x DB 25s /  3  x DB 20s

8) Alternating biceps curls , standing on Bosu /
flexion du coude alterné, debout sur bosu, rond en bas
1 x 10
ea  x  DB 20s / 1 x 5ea  x  DB 15s

9Triceps extensions on flat bench, Bar to the forehead  /
ext du coude, barre au front sur banc plat 
1 x 15 x  37 lbs

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 5 145 lbs / 3 x 170 lbs / 15 x 215 lbs
NB : Resistance at handle is 1/4 of the weight selected
Have to re-grip at 12.

2h00 PM STRETCHING
10 mins 
Was going to do Cardio, but had to wait 12 mins for the machine I had reserved and I really lost my inspiration, besides, I have alot to do at home..

DIET
Better than yesterday.

BED AT 9h00 PM

MONDAY, October 1st 2007
Get an appointement with Yann for my next WO plan.. (pré-xc-skiing) . Will see him on Monday Oct 22nd, at 19h30.

5h35 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
55 mins
515 calories / 40% fat / AveHR 121 72% / MaxHR 162 97% /  25 mins InZone (75%+)
3 mins / Stretching and relaxation

6h33 PM STEPS ~ GROUP FITNESS with Nancy (have to look-up her last name)
55 mins
544 calories / 40% fat / AveHR 125 75% / MaxHR 149 89% /  36 mins InZone (75%+)
5 mins / Stretching and relaxation
Just felt like doing a second class.. I miss doing 2 in a row since I don't do it on Wednesdays because of Dance. But it's ok.. doing it once in a while satisfies me.

DIET
perpetual effort..

BED AT 10h30 PM 

TUESDAY, October 2nd 2007

DAY OFF

BED AT 10h00 PM 

WEDNESDAY, September 26th 2007
Wake up at 3 am and only sleep an hour after that..

4h45 PM STRETCHING
30 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
53 mins / AveHR  121  72% / MaxHR  161  96%  / 464 cals / 40 % fat / 21 mins InZone (75%+)
Regular Warm-up, lots of sprints changing alot, and strong arms and shoulders Workout after.

Alternating sprints with squats.

  1. 50 secs sprints
  2.        10 secs squats
  3. 45 secs sprints
  4.        15 secs squats
  5. 40 secs sprints
  6.        20 secs little squats
  7. 35 secs sprints
  8.        25 secs little squats
  9. 30 secs sprints
  10.        30 secs jump squats

1 minute rest

  1. 40 secs sprinting on the spot (called "football")
  2.        10 secs touch knee jumps
  3. 35 secs sprinting  on the spot (called "football")
  4.        15 secs touch knee jumps
  5. 30 secs sprinting  on the spot (called "football")
  6.        20 jumping jacks
  7. 30 secs sprinting  on the spot (called "football")
  8.        30 jumping jacks

8h30 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
RUMBA  "Pivot" and "Sur place ouvert "
TRIPLE-SWING  "Pieds marins"  In the other Dance school where we were before, we had also learned a Sailor Shuffle.. but without crossing the feet, and I like that kind better, but I guess I'll get used to this one.

BED AT 11h00 PM but get phone call at 1 AM.

THURSDAY, October 4th 2007

DAY OFF
Take the afternoon off from work to go get Manouane for the long week-end.

BED AT 10h00 PM 

FRIDAY, October 5th 2007

DAY OFF
Work through lunchtime and fininsh work at 3 PM . Take a long nap before supper. Alot of people have the flu at work, I need to stay rested.

planned BED AT 11h00 PM 

SATURAY, October 6th  2007
It's still warm 17°C, but it cools down in the mountain, and there is a fine rain.

Mont Saint-Hilaire
Autumn HIKING  start 10h15 AM
WEIGHT OF PACSAC : 12 lbs
Wtih Gabriel and Manouane

UP  BLUE TRAILTO ROCKY 1h10  mins 40% fat / AveHR 128 77%/ MaxHR 157 94% / 41 mins inZone (75%+)
SNACK AT THE TOP
15 mins
DOWN
  RED TRAIL  1h20  mins  / 564 calories / 55% fat / AveHR 105 63%/ MaxHR 144 85% / 10 mins inZone (75%+)
 

DIET
nope

BED AT 10h00 PM

SUNDAY, October 7th 2007

DAY OFF
Thanksgiving supper with Gabriel preparing a wonderful French supper. with Albi, Lily, and Manouane. I love them all and am very thankful for my life. I just wish everyone could find as much happiness as I've found.
Soupe au Pistou
Poulait Basquaise
Gratin Dauphinais
Salade
Profitéroles
Fondue au chocolat (avec le chocolat restant des Profitéroles)

BED AT Midnight

MONDAY, October 8th 2007
Thanks Giving Holiday.

5h00 PM STRETCHING 20 mins

5h35 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
53 mins
575 calories / 35% fat / AveHR 136 81% / MaxHR 162 97% /  38 mins InZone (75%+)
3 mins / Stretching and relaxation
Good hard class, we're only about 24 because of the holiday, so Amélie can really make us workout.. in a Cardio-militaire-like class.. with two lines of steps .

DIET
I 've been very bad for 5 days, and am starting to pay for it.

BED AT 9h00 PM 

TUESDAY, October 9th 2007
Excellent day at work, and by working on my lunch hour, get to finish most of what I wanted to , without staying much later.

DAY OFF

8h30 PM  hurt my lower back left side.. ahhhhhh hurts! I was just hanging up the ironing board in a slightly leaning forward position / am icing it now.. but man it hurts!

BED AT 8h30 PM  but don't sleep very well.even though I took 2 Robaxasils

WEDNESDAY, October 10th 2007
My back is better, and I have a good day at work.

TAKE CARE OF MY BACK.. I DON'T GO TO CARDIO MILITAIRE

8h30 PM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
TRIPLE-SWING  "Passe Double"  Actually it's a Lindy and some Sailor Shuffles with a some frills added, but all in all fun and it's goot to practice again things we learned a long time ago.

DIET
I'd like to try the Adam's diet again

BED AT 11h00 PM

THURSDAY, October 11th 2007
A little tired, but that's not bad, considering how many people at work are sick.

DAY OFF

DIET
Starting well... but will it last?

BED AT 10h30 PM 

FRIDAY, October 12th 2007
Bad case of Muscle Flue

DAY OFF
Thought I'd go to the gym, but my upper left back was hurting too much

DIET
ok

BED AT 10h30 PM 

SATURDAY, October 13th 2007

DAY OFF
Bernard & Céline come for the week-end.

DIET
Choucroute.. should make some more often.. Céline brings Bavarian Apple Cake.. YUMMMMI!

BED AT Midnight after an evening of DVDs

Alpine vegetaion can resist  -50° temperatures and over 100 mi/h winds, but not to our footsteps.
 

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