SATURDAY, April 19th 2008
BANNER : too much contrast in the picture.. but it's a snow ridge.. about 1 foot wide and 4 feet deep.. yup.. that's the trail.
 
Massif des Monts Sutton / Roundtop
HIKING  start 10h18 AM
TOTAL TIME : 4 h 30 mins
DENIVELATION : 433 m
WEIGHT OF PACSAC : ~13 lbs including 2 liters of water and Winter spikes that I don't use.
WEATHER Beautiful sunny day.. between 17 and 25°C , mud and snow at the bottom, 4-5 feet snow at the top. no wind

With Gabriel, .Start at the Parking Lot at Alt 520. (Top of the map)

UP to 953 2h00 mins / AveHR  132 80%  /  MaxHR 151 91%  / 1412 cals / 40 % fat / 1 h 31 mins InZone (75%+)
LUNCH   16 mins
EXTRA going towards Lac Mohawk,
1 h 04 mins / AveHR  132 80%  /  MaxHR 150 90%  / 749 cals / 40 % fat /  52 mins InZone (75%+)
 ince the trail is less trampled, we'd really need snowshoes. Sinc  in the snow to mid thighs quite a numer of times. Turn back  when Gaby badly scratches his shins twice in a row as he slips through the  deep snow. (he was off track because he was looking back at me because I had cried out strongly as I was slipping down to my hips through the snow.). Anyways, we'd done 30 mins in one direction.. so that would be an extra 1 hour from the main trail, just enough to make it a satisfying day.
DOWN
1 h 05 mins / AveHR  118 71%  /  MaxHR 148 89%  / 628 cals / 50 % fat /  16 mins InZone (75%+)

We do the trail in the blue direction.. UP to Lac Spruce, straight down to come home	Luckily there was a hiker who had just passed who told us that the rocks were not slippery.

NOTES :
1) the rocks in the cascade are NOT slippery. But why is that? Is it always like that or just because there are no algae in the winter? and not enough water in the summer?
2) when I think of putting sun screen in my pack the day before the hike, I should actually do it!
3) not wearking spikes let us come down most of the way just "sliding" on our boots, or on one boot with the other foot a litte further back.. "ski d'bottines"  LOL That was fun and Gaby REALLY liked that.

BED AT 10h00  PM

SUNDAY, April 20th 2008  
Get up too early for a Sunday

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
MAMBO mixing the routine and adding a new step in the middle

4h00 PM Yoga Today ~ BASIC POSITIONS beginner
60 mins I'm NOT really a yoga person. I modify the begining of the class doing light stretching instead of just breathing.

8h45 PM ARGENTINE TANGO DANCE PRACTICE  at home
45  mins 
Marking an Opening, Marking an Inside Cross, Marking an Outside Cross

BED AT 10h30 PM

MONDAY, April 21st 2008
Go HABS go! First round in the series, 7th game against Boston, Habs win 5-0. Good game.

4h50 PM STRETCHING
20 mins

5h35 PM CARDIO MILITAIRE level 2 ~ GROUP FITNESS with Amélie Martin
53 mins+  / AveHR  138  83% / MaxHR  161  97%  / 673 cals / 30 % fat / 41 mins InZone (75%+)
I was glad to come to the gym, and would have taken a second class right after..

Circuit : This week we did it just as a bonus after the main course of weights and cardio, and before the "assissted suicide" sprints.

8h00 PM STRETCHING
~ equivalent of 30  mins  during the Hockey game on TV.

BED AT 10h30 PM 

TUESDAY, April 22nd 2008  
DAY OFF Have a good day but really feel OFF.. maybe my pms.. So take the day off from Yoga.

DIET good. 145 lbs.. down  1,5 lbs.. That's good. and I'm motivated and things are going well, I'm starting to feel the difference during my workouts.
BED AT 9h30 PM

WEDNESDAY, April 23rd 2008
Very sleepy around 2 to 3 pm...

4h10 PM STRETCHING
15 mins

4h35 PM CARDIO MILITAIRE level 1 ~ GROUP FITNESS with Stéphanie Ménard
WEEK 3
55 mins+  / AveHR  131  79% / MaxHR  207 ??  125%  / 634 cals / 35 % fat / 33 mins InZone (75%+)
Go outside.. sprints in the parking lot.

5h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin Karine McDuff (Paradis)
52 mins+ / AveHR  133  80% / MaxHR  161  97%  / 625 cals / 35 % fat / 37 mins InZone (75%+)
A real "buns of steel" class.. my buns worked hard!

BED AT 10h00 PM have to get up early tomorrow.

THURSDAY, April 24th 2008  
DAY OFF Decide to take the WEEK off from Yoga, not just the day.

DIET
2nd visit with Nutritioniste. Things are going well

BED AT 10h30 PM

FRIDAY, April 25th 2008
Beautiful day outside. Take a Power Nap at noon, helps alot!

5h10 PM BALLROOM DANCE PRACTICE  at school gym
1h00  mins 
QUICKSTEP We can do the routine, so now we practice breaking it up. Had forgotten that the "quick"s were on the toes, so if Gabriel can really do that, I'll always know when !

BED AT 10h30 PM 

SATURDAY, April 26th,  2008

Mont Saint-Hilaire
SPRING HIKING  start 9 h 42 AM

With Gabriel who decides at the last minute to come. It's 15 °C but  grey in the morning with a touch of rain, sunny and 20°C in the afternoon. Almost no mud! very little snow and ice. Before leaving, I was feeling fat and bloated.. and that's why I wanted to go on a hike. I had trouble all the way up keeping up with Gabriel, who needed this hike to get his humungus week at work off his mind. So I was really glad he came. It was good for him, and kept me up to speed even with my sluggish disposition. I'm not too worried about my bad performance since it is that time of the month, and I AM on a diet. The workout was great, and I'll just find other hikes easier!

starting and finishing at the P — UP YELLOW  trail,  DOWN to black trail and UP,  BLUE trail  DOWN to the lake for 10 mins  lunch. (not counted in total below), 10 more mins down to the car.
3h26 mins  / 2208 calories / 40% fat / AveHR 125 75%/ MaxHR 156 94% / 1h35 mins  inZone (75%+)
 

DANCE EVENING IN MONTRÉAL

Mix of  ballroom dances and more : Viennese 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.
	At the DoRéMi Stardust Mix of practice and fun. I must say that my lower legs were tired from yesterday's Quickstep and today's hiking. And my mind was tired as well. but all in all it was still a wonderful evening.

BED AT 1h00 AM

SUNDAY, April 27th 2008  

PLANNING The summer schedule for the dance classes is out. We won't be able to take the Viennese Waltz/Quickstep classes because they are on Wednesday, when Gabriel will be playing Volleyball , but there are Salsa classes on Tuesday evenings.. That will be excellent.

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
TANGO  Teacher says we've improuved alot

BED AT 10h30 PM

MONDAY, April 28th 2008

5h00 PM STRETCHING
20 mins

5h35 PM CARDIO MILITAIRE level 2 ~ GROUP FITNESS with Amélie Martin
52 mins+  / AveHR  136  82% / MaxHR  162  98%  / 650 cals / 30 % fat / 37 mins InZone (75%+)
Feeling good.

Main Course : I Can't remember what 4 a) was.. and 2 was too difficult for the groupe (to do 20-15-10-5) so Amélie changed it. but even just that one set was quite something.

Bonus : Length-wise "assissted suicides" 4-2-3 and then mad-cardio : foot-ball, high-knees etc.
Abs : Interessting segment with feet appart, bringing knees together each time we crunch either straight or obliques

PLANNING Tell Amélie that we plan to do hiking in the Alpes this summer and that I think that I should continue with the group fitness classes. She agrees. I tell her that on Monday's I want to continue just ONE class, but that I'm thinking of trying to do 3 classes in a row on Wednesdays instead of two. to work on my endurance. She thinks that's good, and says that even if I just stay for 5 mins the first week and work up from that, it would be good. I tell her that I can't really imagine myself leaving a class.. be we agree that if I don't feel well , I will. " OUCH! quelle idée que j'ai moi? *rire* dans quoi que je m'embarque!??"

8h30 PM STRETCHING
~ equivalent of 40  mins  during the Hockey game on TV.

BED AT 10h45 PM 

TUESDAY, April 29th 2008  

6h00 PM Yoga Today ~ HIP FLEXIBILITY
60 mins

DIET Staying on track Though it's difficult when I'm around my period..but somehow I manage.
I like where I'm at.. 145 lbs.. though I'm still willing to go lower.

BED AT 10h30 PM

WEDNESDAY, April 30th 2008

4h10 PM STRETCHING
15 mins

4h35 PM CARDIO MILITAIRE level 1 ~ GROUP FITNESS with Stéphanie Ménard
WEEK 4
55 mins+  / AveHR  141  85% / MaxHR  175 105%  / 737 cals / 30 % fat / 50 mins InZone (75%+)
Varied but classic stuff

5h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
52 mins+ / AveHR  122  73% / MaxHR  158  95%  / 560 cals / 40 % fat / 25 mins InZone (75%+)
Not very cardio but good weights..

6h30 PM CARDIO LATIN ~ GROUP FITNESS with Amélie Martin
42 mins+ / AveHR  118  71% / MaxHR  147  89%  / 408 cals / 50 % fat / 10 mins InZone (75%+)
Too easy, and since I dance alot.. I don't need this.. but I wanted to see if I can do 3 classes.. and I can . Next week.. maybe the StairMaster.

BED AT 10h00 PM 

THURSDAY, May 1st 2008

5h00 PM BALLROOM DANCE PRACTICE  at school gym
1h15  mins 
QUICKSTEP Practice doing the Q's on the toes. SLOW WALTZ the shadow figure that we need alot of space for  VIENNESE WALTZ Shadows here as well

8h00 PM Yoga Today ~ HIP FLEXIBILITY
60 mins It's nice to repeat a class sometimes.. though I must say that I improvise at times, when I feel I need other stuff.

BED AT 9h30 PM 

FRIDAY, May 2nd 2008
DAY OFF

BED AT 10h00 PM 

SATURDAY, May 3rd 2008
DAY OFF
Road Trip with Gabriel (7am to 1h30 am) Pick up Manouane in Trois-Rivières and go to Québec. Walk around and shop in Old Québec. Nice long visit with Philou.

BED AT 1h30 PM 

SUNDAY, May 4th 2008  

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
TANGO  Details, technique, stuff we need.

5h00 PM Yoga Today ~ TOTAL BODY YOGA advanced
60 mins good practice.

PLANNING Maybe I should stay after Cardio Militaire 2 tomorrow.. and see if I can do some StairMaster training..

BED AT 9h30 PM

MONDAY, May 5th 2008

5h10 PM STRETCHING
10 mins

5h35 PM CARDIO MILITAIRE level 2 ~ GROUP FITNESS with Amélie Martin
51 mins+  / AveHR  142  86% / MaxHR  172  104%  / 678 cals / 30 % fat / 44 mins InZone (75%+)
Tough class but feeling good. Alternating Cardio and Weights. Bonus 1-1-2-3-4-5-6-7-8 push-ups

6h40 PM CARDIO
60 mins  / AveHR  142  86% / MaxHR  155  93%  / 800 cals / 30 % fat / 58 mins InZone (75%+)
20  mins on StairMaster / Cross Country Program
First time with 15 lbs pacsac
30  mins  on Precor EFX 576i / Hill Climb
First time with 15 lbs pacsac
10  mins  on Precor cycle / Cross Training
Feels good to take off the pacsac.

BED AT 10h45 PM  but awake between 1h15 AM and 3 AM

TUESDAY, May 6th 2008  

6h00 PM STRETCHING ~ Instead of yoga
60 mins
still tired from not sleeping well last night

DIET 142 lbs
going great, quite a bit lower than I was at this time last year, and I did go up to 155 before being on my way down again.My  aim is 134... but anything below 136 is good.

BED AT 10h00 PM

WEDNESDAY, May 7th 2008

4h10 PM STRETCHING
10 mins

4h31 PM CARDIO MILITAIRE level 1 ~ GROUP FITNESS with Stéphanie Ménard
WEEK 5
60 mins+  / AveHR  138  83% / MaxHR  162 98%  / 795 cals / 30 % fat / 48 mins InZone (75%+)
main course : 4 differet SUPERSETS  doing 2-3-4-8s pf various cardio and weights exercises / 30 secs cardio between supersets, while Stéphanie explains next Sets..

5h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
55 mins+ / AveHR  126  76% / MaxHR  159  96%  / 595 cals / 40 % fat / 30 mins InZone (75%+)
main course : Alternating 1 mins weights with cardio

Take a few minutes to change into dry clothes.

6h42 PM CARDIO
60 mins  / AveHR  139  84% / MaxHR  158  95%  / 765 cals / 30 % fat / 51 mins InZone (75%+)
20  mins on StairMaster / 75 second speed intervals
with 15 lbs pacsac
20  mins  on Precor EFX 576i / 45 second resistance intervals
with 15 lbs pacsac
20  mins  on Precor cycle / Cross Training : 43 second intervals when I can
I'm surprised how fast the hour goes by, but no doubt my .mp3 music with me makes a big difference

7h55 PM SHOWER STRETCHING
10 mins  i often stretch in the showers if I didn't get a chance after the work-out, I don't and won't write it each time, but DID want to mention it .

SMILE  I feel good about today's Workout. I think I'll be ok for this summer's hiking in the Alpes.

BED AT 10h30 PM 

THURSDAY, May 8th 2008

5h10 PM BALLROOM DANCE PRACTICE at school gym
1h00  QUICKSTEP Practice the V and the Fishtail Tango What we did in class last week

BED AT 9h45 PM 

FRIDAY, May 9th 2008
Quiet day at work, and lucky it is so, since I sort of feel sick all day. I've been shopping around for a new dress of the Dance School year end party on May 31st, and a wedding on June 7th.. and that exhausts me more than training, Even though I see alot of my size skirts or dresses (Size 6 or 8) that I like and might look good in, I still hate shopping.
DAY OFF

BED AT 10h00 PM 

SATURDAY, May 10th 2008

Sentiers des Crêtes Parc du Mont Orford / Sentiers de l'Estrie

HIKING  start 9h20 AM / end at 5h00 PM
WEIGHT OF PACSAC : 13 lbs
DENIVELATION  up 550 m / down 100 m / up 125 m / down 50 m / up 130 m / Then the same route back (something like that)
TOTAL LENGTH  18 km

GRANDE HALTE TO PIC DE L'OURS
2h00 mins  / 1293 calories / 40% fat / AveHR 126 76%/ MaxHR 156 94% / 1h13 mins inZone (75%+)
SNACK 8 mins
PIC DE L'OURS TO TOP OF ORFORD
2h00 mins  /  1247 calories / 45% fat / AveHR 123 74%/ MaxHR 159 96% / 52 mins inZone (75%+)
The last 20 mins here was uphill on an Alpine Ski slope. DOMS ahead!
LUNCH 14 mins
TOP OF ORFORD TO PIC DE LA ROCHE FENDUE
2h01 mins  /  1324 calories / 40% fat / AveHR 126 76%/ MaxHR 153 92% / 1h09 mins inZone (75%+)
SNACK 7 mins
PIC DE LA ROCHE FENDUE TO GRANDE HALTE
1h02 mins  /  548 calories / 55% fat / AveHR 111 67%/ MaxHR 137 83% / 8 mins inZone (75%+)

With Gabriel. The trails  between Pic de L'ours and Orford are new since last year. I had 2 liters of water, but a little more would have been good.  The temps were 11°C in the AM , and 16°C PM.with beautiful sunshine. No leaves yet so great view all the way, and not much shade.  Little wind, except coming down the Orford Alpine Ski slope on the way back. Didn't take many pictures, but thanks to Gaby, I got to take this one.

BED AT 10h00 PM

SUNDAY, May 11th 2008
Mother's Day

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
TANGO, MERENGUE  year end revision

SHOPPING

BED AT 10h30 PM But take a nap in the afternoon and in the evening.

MONDAY, May 12th 2008
Definitely feeling the DOMS from  20 mins going up the Alpine Ski hill Saturday. The  lower front muscles of my legs. in front and on the side of the Tibia : Soleus, Tibialus Anterior

5h10 PM STRETCHING
15 mins

5h35 PM CARDIO MILITAIRE level 2 ~ GROUP FITNESS with Amélie Martin
54 mins+  / AveHR  124  75% / MaxHR  163  98%  / 572 cals / 35 % fat / 30 mins InZone (75%+)
I love Amélie's classes, but sometimes I feel she spends too much time on explanations.

6h40 PM CARDIO
60 mins  / AveHR  133  80% / MaxHR  152  92%  / 718 cals / 35 % fat / 47 mins InZone (75%+)
20  mins on Precor AMT 100i / Manual with Fartlek intervals, resistance 5 - 3, running stride
First time on this machine, quite interesting / with 15 lbs pacsac,

20  mins  on Precor EFX 546 / Cross Country2
with 15 lbs pacsac
20  mins  on Precor cycle / Cross Training

BED AT 10h30 PM 

TUESDAY, May 13th 2008  
DAY OFF  Dr. Labelle First time. Next is June 4th 8h45 am

BED AT 8h30 PM !! early but I seem to need it.

WEDNESDAY, May 14th 2008

4h00 PM STRETCHING
10 mins

4h32 PM CARDIO MILITAIRE level 1 ~ GROUP FITNESS with Stéphanie Ménard
WEEK 6
55 mins+  / AveHR  135  81% / MaxHR  158 95%  / 636 cals / 35 % fat / 42 mins InZone (75%+)
Main course : Intervals, I'm sleepy at the start of class, and wonder how I'll get through it.

5h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
50 mins+ / AveHR  119  72% / MaxHR  157  95%  / 483 cals / 40 % fat / 21 mins InZone (75%+)
Low cardio but a real butt burning session, including the classic Doggy exercise just before the abs.

Take a few minutes to change into dry clothes.

6h41 PM CARDIO
60 mins  / AveHR  143  86% / MaxHR  156  94%  / 809 cals / 30 % fat / 58 mins InZone (75%+)
20  mins on Precor AMT 100i / Intervals Program, resistance 5 - 3, running stride
with 15 lbs pacsac
20  mins  on Precor EFX 576i / cross-country 3 program
with 15 lbs pacsac
20  mins  on Precor cycle / Cross Training
Excellent workouts.

7h45 PM STRETCHING
5 mins

DIET
No change since last week. The only thing that scares me a little, is that I was hoping to be able to eat a little more when I'll be on "maintenance", and now I'm eating so carefully and just maintaining.

BED AT 11h30 PM That's late for me, but was WAY TOOO awake.

THURSDAY, May 15th 2008

45 mins  QUICKSTEP, TANGO and some VIENNESE WALTZ

BED AT 9h30 PM 

FRIDAY, May 16th 2008  
DAY OFF

DIET

BED AT 10h00 PM