SUNDAY, June 15th 2008
ROOFING DAY
Marc-André, Sylvain, Luc,  René, (in banner) and Nathalie, Gaby and I redo the Ashphalt Shingles. We start at 7h30 am.. Luc and Marc-André have to leave at 3h30.. We finish at 7h50. Just before a thunderstorm. Pizza and beer is really feels great afterwards. I really did a great day, Haulling the 70lbs packages of Shingles and bending all over the place. We'll see how Gym goes tomorrow.

BED AT 10h30 PM 

MONDAY, June 16th 2008
No real aches or pains from yesterday.. just feeling that I had a full body workout.

5h15 PM STRETCHING
10 mins
Leave work early to do the two classes instead of Cardio Militaire and Cardio on machines, cause I don't think I would have had the courage to push myself on the machines, but otherwise I do quite well, considering yesterday's work.

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
18 mins+ / AveHR  130  78% / MaxHR  164  99%  / 200 cals / 35 % fat / 15 mins InZone (75%+)
39 mins+ / AveHR  99  60% / MaxHR  153  92%  / 250 cals / 50 % fat / 6 mins InZone (75%+)
WU cardio with 5lbs weights

5h34 PM CARDIO MILITAIRE level 2 ~ GROUP FITNESS with  Amélie Martin
54 mins+  / AveHR  110  66% / MaxHR  178 107%  / 438 cals / 45 % fat / 17 mins InZone (75%+)
SuperSets alternating weights-cardio.. with partner.

PLANNING
Get confirmation for the  Tempsdanses Week-end .. August 23-24, 2008. I have all my first choices.

BED AT 9h30 PM 

TUESDAY, June 17th 2008  

8h15 PM SALSA DANCE CLASS  at Le Sodanse
60 mins 
Fun combination where the man turnes the lady by the hip and the by the knee!

BED AT 10h45 PM sleep well

WEDNESDAY, June 18th 2008
Big day at work, the year is comming to an end, and I'll be off tomorrow so have alot to do.

4h34 PM CARDIO MILITAIRE level 1 ~ GROUP FITNESS with Stéphanie Ménard  Karine McDuff
WEEK 11
60 mins  / AveHR  124  75% / MaxHR  180 108%  / 625 cals / 40 % fat / 35 mins InZone (75%+)

5h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
57 mins+ / AveHR  116  70% / MaxHR  163  98%  / 523 cals / 45 % fat / 25 mins InZone (75%+)
Two bonuses : 1) on "Wipeout" very fast running on the spot with high knee jumps 2) assissted suicides lenghtwise : 4-2-3-1

6h36 PM CONTINENTAL TWO ~ for Amélie Martin
2 mins relaxed.. just teach the Continental Two to Amélie.

6h44 PM CARDIO
60 mins  / AveHR  123  74% / MaxHR  134  81%  / 635 cals / 45 % fat / 35 mins InZone (75%+)
30  mins  on Precor 556i / Cross country
30  mins on Precor AMT 100i / Intervals Program, 2 mins resistance 20 "steps" - 2 mins 5  running stride
Really don't have much energy left after the two group classes.. but manage to do the cardio.. I'm dead.

10h00 PM  SALSA ~ PRACTICE AT HOME
15 mins Good practice, we'll try to do this every day, to get the last combination just right.

BED AT 11h00  Day off from work tomorrow.

THURSDAY, June 19th,  2008

Mont Saint-Hilaire
HIKING  start 10 h 42 AM
Just a nice mid-week "recovery" hike in the rain, Not in top shape, maybe yesterday's WO or maybe my pms..

starting and finishing at the P : UP & DOWN BLUE trail;
1h22 mins  / 589 calories / 62% fat / AveHR 103 81% / MaxHR 134 97% / 0h08 mins  inZone (75%+)
1h06 mins  / 364 calories / 55% fat / AveHR 93 57% / MaxHR 129 78% / 0h02 mins  inZone (75%+)

NOTE :
1) pac my rain jacket between my pac-sac and its rain-cover. (good trick)
2) keep my pac-sac tied around my waist but lean it against a tree while I put on my rain jacket.  (good trick)
3) figure out that in Salsa we should count (in french) 1-et-2-i-3-et-4-i-5-et-6-i-7-et-8-i to make sure that we stay on track and have time to to do the little kick.

ACHES AND PAINS
My left shoulder.. tendons, completely at the top really hurt. I've been icing it for a couple of days. It started hurting a little quite a while back. But now it's really bad. Probably from lifting the weights too high on the side.  Start taking Anti-inflammatories; Novonaprox-ec 375 that I have from another injury. I have enough for 11 days.

BED AT 10h00 PM

FRIDAY, June 20th 2008 
DAY OFF

ACHES AND PAINS
My left shoulder.. Have appointement with Physio Therapist next Friday.

10h00 PM  SALSA ~ PRACTICE AT HOME
15 mins Combination from last class and also practice  The Salsa Hand Juggle / Shuffle from Youtube.

BED AT 11h00 PM 

SATURDAY, June 21st 2008 
WEEK-END OFF  need it ..

13h30 PM  SALSA ~ PRACTICE AT HOME
60 mins Combination from dance class and also practice  from Youtube : The Salsa Hand Juggle / Shuffle  and  some of Getting out of 2-hand holds

19h30 PM  SALSA ~ PRACTICE AT HOME
60 mins same as earlier, still not easy but hopefully à little better

PLANNING
Start Gathering information about Salsa Styling for Ladies.

BED AT 11h00 PM 

SUNDAY, June 22nd 2008 
WEEK-END OFF  need it .. and Gaby needs it as well..

PLANNING
Get other information about Salsa Styling for Ladies. There are classes in Granby.

We won't change ballroom for salsa, at least not anytime soon, but Granby's even closer than our regular dance classes in Beloeil , which are  Total Estimated Time: 39 minutes, Total Estimated Distance: 32.08 kilometers. Gas is at 1,45$ / liter these days and rumer has it that it will keep climbing, so distance really counts.

5h00 PM  SALSA ~ PRACTICE AT HOME
60 mins My turns are getting better, I practiced them a little alone this afternoon.

8h00 BALLROOM DANCE practice  at home
75 mins  Revision of ChaCha, FoxTrot, Mambo and Merengue  on my Dance Page

BED AT 11h00 PM 

MONDAY, June 23rd 2008

5h15 PM STRETCHING
10 mins

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
58 mins+ / AveHR  114  69% / MaxHR  160  96%  / 524 cals / 45 % fat / 25 mins InZone (75%+)

5h34 PM CARDIO MILITAIRE level 2 ~ GROUP FITNESS with  Amélie Martin
57 mins+  / AveHR  102  61% / MaxHR  155 93%  / 399 cals / 50 % fat / 7 mins InZone (75%+)
Last class of the session, always a big one. Main course Alternating 2 mins weights, 2 mins cardio

DANCING IN HIGH HEELS ~ Rambling
Tu put my dancing in context is the same as to put my training in context. So my left metatarsals still always bother me.. specially in heels, even with my metatarsal support. I work mostly in running shoes or other low heel shoes, so besides dancing I don't wear heels much. and I'm sure I'd be better at turning in salsa if I wore heels daily. So I'll try to wear them for a few hours a day. Maybe I'll just ice it after.

BED AT 11h30 PM 

TUESDAY, June 24th,  2008
Vive la St-Jean! Gabriel and I are both off from work today.

Mont Chauve  Parc du Mont Orford
HIKING  start 9 h 35 AM

starting and finishing at the P 3, up on east side, down on west.
1h51 mins  / 808 calories / 55% fat / AveHR 103 62% / MaxHR 142 86% / 0h11 mins  inZone (75%+)
1h30 mins  / 563 calories / 60% fat / AveHR 96 58% / MaxHR 130 78% / 0h03 mins  inZone (75%+)

With Gabriel. Nice hike but quite muddy, juicy, as Gaby calls it... (sentier juteux) White Cumulus Clouds /  21°C / not too many people, but why do people talk so loud when in the nature? Anyways, that's how it is, might as well not care. Next time it would be nice to do it clock-wise. or do it twice, once in each direction.

8h15 PM SALSA DANCE CLASS  at Le Sodanse
60 mins 
Last class until August.. oufff.. quite something..

ACHES AND PAINS
During the hike, my left shoulder. still hurts a little, but then, I don't take into consideration that I had a work-out just yesterday. I hate taking anti-inflammatories, that's why I waited so long before starting to treat my shoulder.

BED AT 1h00 PM

WEDNESDAY, June 25th 2008
Feels like a Monday.

4h32 PM CARDIO MILITAIRE level 1 ~ GROUP FITNESS with Stéphanie Ménard 
WEEK 12 (last class of session)
59 mins  / AveHR  112  67% / MaxHR  158 95%  / 516 cals / 45 % fat / 18 mins InZone (75%+)
The WU is cardio Tae-Boxe, really not great for my left shoulder. The rest is mostly cardio around the space and Reebok Steps.

5h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
Amélie is absent, and the class is cancelled. It's ok with me. Rest will be better for my shoulder.

planned 10h00 PM  SALSA ~ PRACTICE AT HOME
15 mins G  

BED AT 10h30 

THURSDAY, June 26th 2008 
DAY OFF

PLANNING

10h00 PM  SALSA ~ PRACTICE AT HOME
10 mins Just enough to review the last combination, Gaby hurt his hip and can't do more.

BED AT 11h00 PM 

FRIDAY, June 27th 2008 
DAY OFF

ACHES AND PAINS
My left shoulder.. Have appointement with Physio Therapist Nathalie Desmarais. I've seen her before for some other pain. She's good.  Learn that my shoulder aches are a result of my roller-blading accident a few years ago. Because of those aches.. I stopped training some deep laying muscles that lift my humerus into my shoulder, and ease the tension on my trapeze. So now.. my traps are stretched at the same time as they contract to work hard. Well.. something like that.. I have to learn to use those muscles, specially in my left shoulder. The good news is that I seem to be able to isolate that muscle and move it properly. I don't have to go back to see Nathalie, just do all the exercises, sports, (including transporting heavy stuff like luggage in 2 weeks) the proper way. besides that.. warmth and massages (she did get rid of  a knot I had on the side of my neck by massage) , except when I "burn" in which case I have to ice it. I'm glad it's about a muscle, not a tendon.

NOTE : Nathalie Demarais is in our Salsa classes on Tuesdays. Small world.

Otherwise, well, I still have DOMS all over from Wednesday's WO.

9h00 PM  SALSA ~ PRACTICE AT HOME
15 mins Combination from last class and also practice  The Salsa Hand Juggle / Shuffle from Youtube.

BED AT 11h00 PM 

SATURDAY, June 28th 2008 

9h00 PM  SALSA ~ PRACTICE AT HOME
60 mins Combination from last class and also practice  The Salsa Hand Juggle / Shuffle from Youtube. It's starting to go well. Good practice.

BED AT 11h00 PM 

SUNDAY, June 29th 2008 

6h00 PM  SALSA ~ PRACTICE AT HOME
60 mins Combination from last class and also practice  The Salsa Hand Juggle / Shuffle from Youtube.

8h20 h00 PM  SALSA & BALLROOM DANCING ~ PRACTICE AT HOME
60 mins Combinations from class and   Getting out of 2-hand holds from Youtube, also Rumba and Samba.

MONDAY, June 30th 2008 

PLANNING
Start jotting down things I'd like to do during our vacation. It will eventually be my next log.

6h30 PM  BICYCLE~ around Bousquet et to the Village and back
45 mins Feels great, first ride of the year.

8h20 h00 PM  SALSA ~ PRACTICE AT HOME
35 mins Combinations from class and   Getting out of 2-hand holds from Youtube

TUESDAY, July 1st 2008 
CANADA DAY Holiday, Gabriel was off yesterday, I'm off today.
Visit with Manouane in Montréal all afternoon.

9h45 h00 PM  SALSA ~ PRACTICE AT HOME
35 mins again :  Combinations from class and  Getting out of 2-hand holds from Youtube. work on rythm with metronome.

WEDNESDAY, July 2nd 2008 
Lots to do at work, because of the vacations coming and the start of the new (fiscal/school) year.

9h45 h00 PM  SALSA ~ PRACTICE AT HOME
25 mins  Start mixing what we learned in class with what we learned on YouTube.

THURSDAY, July 3rd 2008 
Big at work, though nothing spectacular. Just work.

ACHES AND PAINS
My left shoulder.. Drop-in on my physio therapist to ask some questions. Some words to goole on : Grand dorsal/ Latissimus dorsi and  jonction accormio-claviulaire .. humm that's AC joint. Reserve an appointement for after my summer vacations.. just in case. With Robert Daigneault, Natalie Demarais will be on vacation at that time.  I don't know.. I'm taking a break from training.. but still aching all over. Not toooo much, but not comfortable. Maybe just tired.

7h05 PM  SALSA ~ PRACTICE AT HOME
30 mins  alone, practicing turns and stuff.

FRIDAY, July 4th 2008 
Busy day at work, don't see it going by.

ACHES AND PAINS
My left shoulder..  I'm worried

PLANNING VACATION
I've been busy with ideas all week.

SATURDAY, July 5th 2008 
WEEK OFF Boring day.. I'm sort of on Standby mode

SUNDAY, July 6th 2008 
WEEK OFF Nothing much

ACHES AND PAINS
This has to get better

9h45 h00 PM  SALSA ~ PRACTICE AT HOME
40 mins  What we learned in class with what we learned on YouTube.

PLANNING Wish List for Vacation

MONDAY, July 7th 2008 
WEEK OFF

10h45 h00 PM  SALSA ~ PRACTICE AT HOME
15 mins  Just dance

TUESDAY, July 8th 2008 
WEEK OFF

WEDNESDAY, July 9th 2008 
WEEK OFF

THURSDAY, July 10th 2008 
WEEK OFF

FRIDAY, July 11th 2008 
WEEK OFF

SATURDAY, July 12th 2008 
WEEK OFF