Marykaa's Fitness Log 60

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TUESDAY, July 26th 2011
Day 1

CAR TRIP to Adirondack Park, NY
departure : 9 AM
Google maps says : 198 Km, 2h43 minutes

23°C / sunny with showers

BED AT 10h30 PM Camping day 1 Lincoln Pond Campground #20 / 4363 Lincoln Pond Road Elisabethtown, NY 12932 (518) 942-5892

WEDNESDAY, July 27th 2011
Day 2

Dix Mountain
with Gabriel
HIKING start at 7h26 to ~ 9,5 hours
WEIGHT OF PACSAC : 21 lbs / 2+2 liters of Water
ALTITUDE : 4857' / 1481 m
ASSENT ~ 3200' / 976 m
TOTAL LENGTH 13,6 Miles / 11 km

-banner picture taken by Gabriel
-try out my filtration pump at the Boquet River near the Leanto.
-nice leanto I'd love to stay at someday
-I like my system of 2 times 2 liter hydration bags. I know how much water I have left, and just have to clip my tube to the bag I want.

UP 4h59 mins / AveHR 119 71% / MaxHR 147 88 % / 1915 cals / 45 % fat / 2h10 mins InZone
LUNCH 23 mins
DOWN 4h15 mins / AveHR 106 63% / MaxHR 139 83 % / 1322 cals / 60 % fat / 9 mins InZone

BED AT 9h00 Camping day 2 Lincoln Pond Campground #20 / 4363 Lincoln Pond Road Elisabethtown, NY 12932 (518) 942-5892

THURSDAY, July 28th 2011
Day 3

Cascade Mountain & Porter Mountain
with Gabriel
HIKING start : 9h40 AM time : ~ 4h30mins
WEIGHT OF PACSAC : 19 lbs
ALTITUDE : Cascade : 4098' / 1249 m // Porter 4059' / 1238 m
ASSENT Cascade : 1940' / 592 m // Porter + 58' / +20 m
TOTAL LENGTH : Cascade : 4.8 mi / 7.8 km // Porter + 1.4 mi / + 0.9 ?km

-no water at all in the streams

-Gabriel wears gaiters for the first time. I like my high gaiters that protect my shins, although they do tend to be warm.

-I thought we were coming from the other side.. and it's only on top that I noticed I had the wrong trail on my map. This is the right one.

UP 1h57 mins / AveHR 115 69% / MaxHR 137 81 % / 701 cals / 50 % fat / 28 mins InZone
LUNCH 29 mins
TO PORTER 1h08 mins / AveHR 111 66% / MaxHR 134 80 % / 378 cals / 50 % fat / 19 mins iZ
DOWN 1h03 mins / AveHR 103 62% / MaxHR 130 78 % / 301 cals / 60 % fat / 0 mins InZone

BED AT 9h00 PM at TMax-n-Topo's Jackrabitt Hostel 5046 Cascade Road (Route 73) Lake Placid 518-523-0123 http://tmax-n-topo.com/ "Dixes"

FRIDAY, July 29th 2011
Day 4

Lower & Upper Wolf Jaws and Armstrong
with Gabriel
HIKING time : ~ 10,5 hours
WEIGHT OF PACSAC : 22 lbs
ALTITUDE : Lower WJ 4175'/ 1273 m & Upper WJ 4185' & Armstrong 4400'
ASSENT ~ Lower WJ 2825' / 861 m & Upper WJ + ? ' & Armstrong + ? '
TOTAL LENGTH Lower WJ 4.2 / 6.8 m & Upper WJ + ? ' & Armstrong + ? '
WEATHER ok until we're almost at Armstrong when we get a heavy downpour for 4 hours! It's warm though, 20°C, so we don't even put on our rain coats! But DO cover our pacsacs. We go through 4 stages : 1) go around puddles 2) go through puddles 3) go around wet mud 4) go through wet mud without thinking for a second about all the mud on us. LOL Luckily it stops just before we get to the cars. The forecast was : "scattered showers".

-Gaby parks car while I wait with pacsacs at trailhead

-up to Lower Wolfjaw first

-nice place to get out of the pouring rain for a few minutes.

UP TO LWJ TRAIL : Wedge Brook Trail
2h50 mins / AveHR 111 66% / MaxHR 136 81 % / 945 cals / 50 % fat / 36 mins InZone
LWJ
48 mins / AveHR 120 72% / MaxHR 133 80 % / 301 cals / 50 % fat / 19 mins InZone
LUNCH 16 mins
DOWN TO UWJ TRAIL
23 mins / AveHR 95 57% / MaxHR 104 62 % / 93 cals / 60 % fat / 0 mins InZone
UP TO UWJ
2h18 mins / AveHR 111 66% / MaxHR 130 78 % / 763 cals / 55 % fat / 11 mins InZone
TO ARMSTRONG AND DOWN in the pouring rain!
3h59 mins / AveHR 98 59% / MaxHR 126 75 % / 1018 cals / 60 % fat / 0 mins InZone

BED AT 9h30 PM at TMax-n-Topo's Jackrabitt Hostel 5046 Cascade Road (Route 73) Lake Placid 518-523-0123 http://tmax-n-topo.com/ "Dixes"

SATURDAY, July 30th 2011
Day 5

Wright Mountain
with Gabriel
HIKING time : ~ 6.5 hours .. start at 8h17 AM
ALTITUDE : 4580'
ASSENT ~ 2401' / 732 m
TOTAL LENGTH 7 Miles / 11,4 Km

-Wear old leather Merrels because of yesterday's rain and so does Gabriel who gets blisters.

-We WERE supposed to do Iroquois this same day, but it's safer to change our plans.

UP 2h40 mins / AveHR 106 63% / MaxHR 130 78 % / 808 cals / 55 % fat / 2 mins InZone
TOP 1h06 mins / AveHR 93 56% / MaxHR 125 75 % / 248 cals / 55 % fat / 0 mins iZ
DOWN 2h22 mins / AveHR 97 58% / MaxHR 121 72 % / 587 cals / 60 % fat / 0 mins InZone

BED AT 9h30 PM at TMax-n-Topo's Jackrabitt Hostel 5046 Cascade Road (Route 73) Lake Placid 518-523-0123 http://tmax-n-topo.com/ "Dixes"

SUNDAY, July 31st 2011
Day 6

This is the view on Adirondack Lodge Road. We've been on this road a number of times, but it's the first time I really know which mountains we see. It's also almost the same as what we see from Whiteface.. (see August 2nd just below) so we learn that to the right of Marcy is Gray Peak, and to the right of Algonquin is Boundary Peak (hidden by the "ui" ) and Iroquois.

Phelps
with Gabriel
HIKING time : ~ 6 hours Start at 7h41 AM
WEIGHT OF PACSAC : 20 lbs
ALTITUDE : 4161' / 1269 m
ASSENT 1982 ' / 604 m
TOTAL LENGTH 8.8 mi / 14,2 km

	This winter I'd like to mark all the trails on a paper map to get an overview of where we've been.
	Such a nice hike. And it was about time we did this hike, since Gabriel kept thinking we'd already done it! We start out early in the cool of the day and are on our way down when we stop for lunch. A fantastic place on the rocks. Gabriel says the water is cold.

UP 2h37 mins / AveHR 106 63% / MaxHR 133 80 % / 792 cals / 55 % fat / 6 mins InZone
SNACK & WALKABOUT 30 mins
DOWN TO RIVER / ROCKS
1h16 mins / AveHR 86 52% / MaxHR 100 60 % / 228 cals / 60 % fat / 0 mins iZ
LUNCH on the rocks 15 mins
DOWN 1h15 mins / AveHR 96 57% / MaxHR 120 72 % / 302 cals / 60 % fat / 0 mins InZone

BED AT 9h30 PM Camping day 1 KOA Lake Placid / Whiteface KOA 77 FoxFarmRoad / Wilminton NY 12997 (800) 562-0368

MONDAY, August 1st 2011
Day 7

Day off / High Falls Gorge & Lake Placid

BED AT 9h30 PM Camping day 2 KOA Lake Placid / Whiteface KOA 77 FoxFarmRoad / Wilminton NY 12997 (800) 562-0368

TUESDAY, August 2nd 2011
Day 8

Whiteface Mountain Wilmington trail
Esther Mountain Unmarked & unmaintained
with Gabriel
HIKING time : ~ 9,5 hours / Start at 7h05 AM
WEIGHT OF PACSAC : 18 lbs
ALTITUDE : Whiteface 4867' / 1484 m // Esther :
ASSENT ~ 1,103 m + Esther
TOTAL LENGTH 10.4 mi / 16,8 km + Esther 2.4 mi

-first time I write stuff on my maps. I think I'll do it more often..

-easy mountain, alternating level and ascent..

-do Esther on the way down. Esther is our first "unmarked and unmaintained" summit, but no way can we get lost on it, it's clearer than some marked trails!

UP TO WHITEFACE
3h55 mins / AveHR 114 68% / MaxHR 141 84 % / 1372 cals / 50 % fat / 1h23 mins InZone
WALKABOUT 23 mins
DOWN TO JUNCTION WITH ESTER
1h09 mins / AveHR 920 55% / MaxHR 117 70 % / 248 cals / 60 % fat / 0 mins InZone
LUNCH 13 mins
UP TO ESTER
40 mins / AveHR 116 69% / MaxHR 133 80 % / 246 cals / 50 % fat / 11 mins InZone
TOP ~ 10 mins
DOWN TO WHITEFACE TRAIL
39 mins / AveHR 100 60% / MaxHR 124 74 % / 174 cals / 60 % fat / 0 mins InZone
DOWN
2h02 mins / AveHR 80 53% / MaxHR 119 71 % / 390 cals / 60 % fat / 0 mins InZone

BED AT 9h00 PM Camping day 3 KOA Lake Placid / Whiteface KOA 77 FoxFarmRoad / Wilminton NY 12997 (800) 562-0368

WEDNESDAY, August 3rd 2011

CAR TRIP HOME

BED AT 10h30 PM

THURSDAY, August 4th 2011
On vacation 'til August 8th.

9h02 AM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin IN GRANBY
52+ mins / AveHR 123 74% / MaxHR 149 89% / 356 cals / 40 % fat / 32 mins InZone (75%+)
Abs are a little difficult this morning.

DIET 137 lbs / lost 3 pounds hiking.. but I'll have to work hard NOT to gain them back.

BED AT 9h30 PM in our back yard, trying out for the first time our MSR Hubba Hubba we bought in 2006!

FRIDAY, August 5th 2011
On vacation 'til August 8th.

BUYING STUFF at LA CORDÉE

The PocketRocket backpacking stove provides full cooking function in an incredibly efficient form. Barely noticeable in your pack, it delivers impressively in camp. Precision flame control goes from torch to simmer while our Wind Clip™ wind shield boosts efficiency in breezy conditions. The PocketRocket stove’s diminutive size is also the foundation of a solid emergency kit for home or trail.

Ultralight, Ultra-Compact: Weighs just 3 oz. (85 g), with palm-sized dimensions: 4 x 2 x 2 in. (10.2 x 5. x 5.1 cm).
Simple Operation: No need for priming, pressurizing, or maintenance.
High Heat Output: Boils 1 liter of water in under 3.5 minutes.
Full Flame Control: Glove-friendly controls allow precise flame adjustment, from a simmer to a boil.
Flame Protection: Tri-sectional Windclip^™ wind shield protects flame and boosts efficiency.

MSR Pocket Rocket
BUTANE CANISTER STOVE

Instead of buying a bigger stove like in my. stove planning 2009.. we (Gabriel at my choice) buy a smaller one! It folds up to fit in its red box that fits in our GSI "pot" that I bought lately.

ProLite^™ mattresses are tailor-made for anyone seeking three-season comfort with a priority on minimal weight, maximum compactness and, of course, quality. Now lighter and more compact than our previous ProLite 3 mattresses, weight is the only thing you’ll find missing. You still get the reliable performance and comfort you need, after the kind of high-mileage, high-speed journeys where the ProLite mattress shines brightest.

Color	Pomegranate
R-Value	2.2
Weight	11 oz / 310 g
Width	20 in / 51 cm
Length	47 in / 119 cm
Thickness	1 in / 2.5 cm
Top fabric type	Nylon
Bottom fabric type	Nylon
Foam type	Star punched
Fill material	Urethane Foam
Country of Origin	Made in Seattle, USA

I wanted one like this that only goes to my knees, and is really light. This is just the 1" type but at 53$ instead of 75$ I think it will still be a great improvement on what I'm used to. (There was a 2" Pro version, but it wasn't on sale.)

BED AT 10h00 PM

SATURDAY, August 6 th 2011
On vacation 'til August 8th. Talk alot about our hiking with Albert who's just back from europe and François who's planning a trip to China and moving from Calgary to Vancouver.

9h00 PM P90X ~ HOME FITNESS with Tony Horton — # 02 Plyometrics
54 mins+ / ~~AveHR 133 80% / MaxHR~~ 156 93% ~~/ 420 cals / 35 % fat / 40 mins InZone~~ ~~(75%+)~~
I don't wear my HR monitor but I think it was a very good WO. Feel great.

BED AT 10h30 PM

SUNDAY, August 7th 2011
On vacation 'til August 8th.

8h30 PM P90X ~ HOME FITNESS with Tony Horton — # 07 Stretching
57 mins With Gabriel. Need this, and I'm glad Gariel joined in.. time goes by so quickly when I'm with him :)

BED AT 11h00 PM

MONDAY, August 8th 2011
Thinking of my mom whose birthday it would be.

4h32 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
54+ mins / AveHR 114 68% / MaxHR 159 95% / 309 cals / 45 % fat / 20 mins InZone (75%+)

5h39 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
54+ mins / AveHR 131 78% / MaxHR 155 93 % / 402 cals / 35 % fat / 38 mins InZone (75%+)
Both classes go quite well , though I am a little tired from first day back at work

DIET Ask Amélie for a last appointment when she gets back from her August 15 to 29th vacation.. I hope I can stay at 137 until then..

BED AT 10h30 PM

WEDNESDAY, August 10th 2011
Amélie Martin will be on vacation until August 29th.

4h35 PM ZUMBA ~ GROUP FITNESS with Amélie Martin
58 mins / AveHR 104 62% / MaxHR 138 83% / 277 cals / 55 % fat / 9 mins InZone (75%+)
Zumba is great when I really need to unwind. With just 2 days of work since our vacations.. it isn't the case. So it's OK. but not much more.

5H34 CARDIO-TONUS ~ GROUP FITNESS with Amélie Martin
60 mins / AveHR 109 65% / MaxHR 147 96% / 340 cals / 50 % fat / 14 mins InZone (75%+)
Very tired from the work-week..and my left foot

ACHES & PAINS
Buy new running shoes on sale, but have to have them fitted with a metatarsal support for my left foot. I'll wear them to work with old sole , it'll give my metatarsals a rest.. I've been wearing too often and for too long my Merrel sandals that don't have support in them. .

planned BED AT 10h30 PM

FRIDAY, August 12th 2011
Bonne fête mon amour!

OSPREY ARGON 70

It's Gabriel's 48th birthday today, but I've already given him his birthday gift on July 3rd.. and he used it alot and loved it.

We're starting to plan backpaking trips and still have alot to learn about how to pack our backpacks.. but it's fun.

Happy birthday my love. I wish you all the health to follow your dreams over which ever mountains you wish. xxx

BED AT 10h00 PM but get up later .Manouane, Massiel, Elena & Véronique arrive around 11pm until tomorrow after super.

SUNDAY, August 14th 2011

BUYING STUFF at SAIL LeBaron Beloeil

Counter Assault's Bear Keg, bear resistance food container, the newest on the market, is made of an extremely durable and highly visible proprietary polymer blend to safely store 6-8 days worth of food. The lid is secured with three latches that can be easily opened/closed with a coin or key.

Meets U.S. Forest Service Specifications—
Certified by the Interagency Grizzly Bear Committee and the Sierra Interagency Black Bear Group for use in ALL National Parks.

Height 13.75 inches - Diameter 9 inches - Weight 3.4 to 3.6 lbs

Large Capacity 716 cubic inches (approx. 3 gallons)

Molded of a tough proprietary polymer blend

Bright yellow color makes locating easy

Counter Assault Bear Keg BK-914

We don't need it yet.. but will for the ADK backpacking we want to do, so might as well get used to it. the model we bought 2011 has a reflective band around the center.

Outdoor Research — Helium Jacket

packed the power of Pertex into 7 ounces of wind-stopping and rain-repelling power with their Helium Jacket to take on the spring season.

Pertex Shield is used in the design of the Helium Jacket. Pertex Shield boasts its ability as a windproof and waterproof fabric that is highly breathable. The Helium has:

Attached adjustable brimmed-hood
Water resistant zippers
An external zipped left-breast pocket and an internal Velcro-secured pocket
Adjustable waist band
Taped seams

My last raincoat is still good but getting old.. so I bought this one that I'll start using only on backpacking trips.. since it's really light and small. The price was 40% off.. that helps alot!

BED AT 10h00 PM

MONDAY, August 15th 2011
Insanity Wk 3

7h40 PM INSANITY ~ Cardio Power & Resistance ~ HOME FITNESS with Shaun-T
37+ mins ~~/ AveHR 131 78% / MaxHR 156 93% / 280 cals / 35 % fat / 25 mins InZone~~ ~~(75%+)~~
Starting again after hurting myself in the 2nd fit-test on June 12th 2011, I'm in my 3rd week but doing the Cardio-Power & Resistance instead of the Fit-Test. Amélie Martin is on vacation from Energie Cardio until August 29th. So this is a good time to take up Insanity.and today's WO replaces the 3rd week Fit Test.

I don't wear my HR monitor, I think it needs a new battery, hope it's just the monitor not the watch, 'cause the watch I'd have to send back to Polar.

BED AT 10h30 PM

TUESDAY, August 16th 2011

7h27 PM INSANITY ~ Plyometric Cardio Circuit ~ HOME FITNESS with Shaun-T
The second day is often more difficult. and so it was today.But still good.

Diet : 135 lbs this morning! I can hardly believe it! I'm getting to where I want to be!

BED AT 101h30 PM

WEDNESDAY, August 17th 2011

4h30 PM INSANITY ~ Max Recovery ~ HOME FITNESS with Shaun-T

Insanity : Max Recovery : Five workout segments sandwiched between a brief warm-up and a quick cool-down.
Warm-up		a bunch of “contract-and-relax” moves from a flat-back position, alternating side-lunge positions and hip-flexor positions. He wraps up the warm-up with yoga stretches that resemble Right Angle Pose and Twisting Right Angle Pose.
	WO 1
	-	“contract-and-relax” exercises from various positions
4 reps	-	plank position and raise one knee towards the same-side shoulder, and alternate sides
8 reps	-	plank position and raise one knee towards the same-side shoulder, and alternate sides
16 reps	-	plank position and raise one knee towards the same-side shoulder, and alternate sides
2 reps	-	slow military Push-Ups
4 reps	-	slow military Push-Ups
8 reps	-	slow military Push-Ups
	-	downward dog
	-	Hip Flexor Stretch & Hamstring Stretch
	-	Lunge / Butt Lif
	-	Right Angle Pose
	-	Hip Flexor Stretch & Hamstring Stretch other side
	-	Lunge / Butt Lift other side
	-	Right Angle Pose other side
	WO 2
	-	High Plank to One-Arm Balance to Push-Ups
	-	Alternating Oblique Knee-to-Shoulder Lifts from Low Plank Position
6 mins	WO 3
4 reps	-	plié squat pulses;
	-	Slowly bend at the torso to the right side, placing your right palm on your floor and hold the position;
	-	Bend at the torso to the opposite side, placing your left palm on the floor;
	-	Slowly raise your torso up straight and hold.
8 reps	-	repeat the sequence, but do 8 squat pulses instead.
16 reps	-	do the sequence yet again, only with 16 squat pulses.
repeat series	-	with your right heel lifted off the floor.
repeat series	-	with your left heel off the floor.
	WO 4
4 reps	-	High Planks to Low Planks, starting on the right side.
8 reps	-	High Planks to Low Planks, starting on the right side.
16 reps	-	High Planks to Low Planks, starting on the right side.
16 reps	-	High Planks to Low Planks, starting on the left side.
8 reps	-	High Planks to Low Planks, starting on the left side.
4 reps	-	High Planks to Low Planks, starting on the left side.
	WO 5
	-	Standing Oblique Elbow-to-Knee Raises
	-	Hammers
Cool Down

7h30 PM BALLROOM DANCE CLASS at Le Sodanse
Registration for the coming year Our Sunday group is no longer. We are teamed up with the Wednesday evening group. It'll be nice to have our week-ends back :)

DIET : Still going strong

BED AT 9h00 PM

THURSDAY, August 18th 2011
Surprisingly easy day at work for this time of the year.

DIET : Sart planning my maintenance program for the first year.

7h00 PM INSANITY : Pure Cardio with ~ HOME FITNESS Shaun-T
16 ~~mins / AveHR 142 85% / MaxHR 156 93% / 145 cals / 30 % fat / 22 mins InZone~~ ~~(75%+)~~
not bad at all

7h45 PM INSANITY : Cardio Abs with ~ HOME FITNESS Shaun-T
16 ~~mins / AveHR 142 85% / MaxHR 156 93% / 145 cals / 300 % fat / 22 mins InZone~~ ~~(75%+)~~
I don't de the WU so it's just abs for me.. not Cardio abs.. but still good.

BED AT 10h30 PM

FRIDAY, August 19th 2011
Day 1

CAR TRIP to Adirondack Park, NY
departure : 9 AM
Google maps says : 198 Km, 2h43 minutes

23°C / sunny with showers

BED AT 10h00 PM Camping day 1 Whispering Pine Campground, 4582 Cascade Road (Route 73) Lake Placid 518-523-9322
Site #21 across from showers, good. 25$

SATURDAY, August 20th 2011
Day 2

IROQUOIS Mountain Via Algonquin
with Gabriel
HIKING start at 7h30 ~ 8H15 mins
WEIGHT OF PACSAC : 20 lbs / 2+2 liters of Water +pump, drink 2,5 liters
ALTITUDE : x' / x m
ASSENT ~ x' / x m
TOTAL LENGTH xMiles / x km

It was a full week at work and we only started packing on Friday.

I put my Small Gatorade bottle in the cooler and forgot to bring it with me on the hike. It made me anxious for a while, although Gaby had some powdered gatorade. But the hike was much easier than I thought, or I was in better shape ;) In FB I say :

Another nice Adirondak hike. 8 hours, beautiful weather. Iroquois via Algonquin. We saw some very courageous out of shape people doing the hike. I'll remember one lady stuck for a while having alot of trouble with a section where her legs just didn't have enough strength anymore. I don't think I've ever sufferd or want to suffer as much as she did. Crazy, even dangerous. But I guess she'll have alot to talk about. " Alot of great adventure stories come from unprepared travellers" mls. I asked if they needed help and since they said they'd be all right.. I just bouldered on and climbed by them. The man said " Look at her go! She's a real mountain goat." :-D

BED AT 9h00 Camping day 2 Whispering Pine Campground, 4582 Cascade Road (Route 73) Lake Placid 518-523-9322
Site #21 across from showers, good 25$

SUNDAY, August 21st 2011
Day 3

BUYING STUFF at THE MOUNTAINEER in Keene Valley

Outdoor Research — Rumor Hoody

The Rumor Hoody^™ is built to give you warmth and mobility in cool weather.

Motion Fleece^™ fabric; abrasion-resistant nylon face; soft, micro-polyester backing; stretch construction
Close-fitting, balaclava-style hood
Two zippered hand pockets
Thumb loops on cuffs
Stretch binding on hem, cuffs, and hood opening

Will go well with my OR raincoat, and I've been looking for a zippered hoody for a while.

CAR TRIP HOME

8h30 PM P90X ~ HOME FITNESS with Tony Horton — # 07 Stretching
57 mins With Gabriel

BED AT 11h00 PM

MONDAY, August 22nd 2011
Insanity Wk 4

7h00 PM INSANITY : Pure Cardio ~ HOME FITNESS with Shaun-T
16 ~~mins / AveHR 142 85% / MaxHR 156 93% / 145 cals / 30 % fat / 22 mins InZone~~ ~~(75%+)~~
Once I got passed the first 3 mins it was just hard.

8h49 PM P90X ~ HOME FITNESS with Tony Horton — # 12 Ab Ripper X

BED AT 10h30 PM

TUESDAY, August 23rd 2011

BED AT 11h00 PM

WEDNESDAY, August 24th 2011

8h30 PM INSANITY ~ Plyometric Cardio Circuit ~ HOME FITNESS with Shaun-T
Wednesdays are difficult

DIET sticking at 135lbs

BED AT 10h30 PM

THURSDAY, August 25th 2011

8h30 PM INSANITY ~ Max Recovery ~ HOME FITNESS with Shaun-T
There is more upper-body stuff.. in the Max than in the regular Recovery, and I need that, though tonight I feel week all over.Maybe I should start P90X again.

planned BED AT 10h00 PM

FRIDAY, August 26th 2011

BUYING STUFF at SAIL LeBaron Beloeil
Compression sack Medium NORTH 49
The Clothesline : Sea to Summit
Dried meals for backpaking

DIET 134!! and this is my last week of planned weightloss.. Next is Maintenance.

BED AT 10h30 PM very tired

SATURDAY, August 27th 2011

5h00 PM INSANITY : Pure Cardio ~ HOME FITNESS with Shaun-T
I don't feel well all day and have somewhat of a diarrhea.. but get through the WO alive

BED AT 10h30 PM

SUNDAY, August 28th 2011

NOT PLANNED.. I need a day off 7h30 PM P90X ~ HOME FITNESS ~~with Tony Horton — # 07 Stretching~~

BED AT 9h30 PM

MONDAY, August 29th 2011

BUYING STUFF at ATMOSPHERE in Saint-Hyacinthe

MARMOT — Kompressor

Removable Closed-cell Foam Back Sheet
Airmesh Shoulder Straps
Pack Stuffs Into Lid
Compression Straps
Hydration Sleeve

"The Marmot Kompressor Pack is an ultra-light and versatile daypack. With three points of compression this pack doubles as a convenient stuff sack. Perfect for a day hike, or a quick run on the trail, the Marmot Kompressor Pack is so light you might forget you're wearing it. Marmot Kompressor Pack Specs Weight: 10 oz / 283 g Volume: 15 L / 920 cu/in"

Just in case I need it this week-end.

4h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
1h03 mins / AveHR 117 70% / MaxHR 159 95% / 384 cals / 45 % fat / 28 mins InZone (75%+)
Forget to stop my HR monitor at the end.

5h38 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
51+ mins / AveHR 130 78% / MaxHR 157 94 % / 376 cals / 35 % fat / 34 mins InZone (75%+)
Glad that Amélie is back from vacation.

DIET on August 8th I said that I hoped I could stay at 137 until Amélie comes back , I'm meeting her tomorrow, and I weigh 134 :)

planned BED AT 10h30 PM

TUESDAY, August 30th 2011

DIET Meet Amélie but we don't have much time, and I mostly just show her what I've been planning for my maintenance, and she approves. She'll take my Caliper readings tomorrow.

8h30 PM INSANITY : Core Cardio and Balance ~ HOME FITNESS with Shaun-T
I was tired from the day at work and meeting with Amélie, but finally it wasn't that bad. It's mostly the same exercises we've been doing but slowly, in control. Just the 3 mins of Shoulder Burners in Plié that is a real killer.

Insanity	7	Core Cardio & Balance: Take a break after month 1 and gear up for month 2. (40 minutes)
7 mins	WU
	-	Switch Heel Kicks (Kind of like a slow/medium jump rope motion).
	-	Mummy Kicks
	-	Football Shuffles (Side to side).
	-	Over the Log (Run in Place, then jump “over the log” Run in Place, repeat).
	-	8 High Knees/8 Power Jacks
	-	8 Fast Feet/8 Hooks
	WO
60/15 secs	-	Moving Ski Hops (Jumping 4 hops to the left, and then 4 back to the right, repeat).
60/15 secs	-	Hit the Floor (Pick up speed about halfway through).
60/15 secs	-	Level 1 Drills (4 push ups, 8 run in place, repeat).
60/15 secs	-	Heisman (Pick up speed about halfway through).
60/15 secs	-	8 Switch Kicks/8 Hop Squats
60/15 secs	-	High Jumps (Standing stationary, jumping as high as you can each jump).
60/15 secs	-	Moving Plank Walk (in a push up stance, walking to the left, maintaining plank, then back again, repeat).
60/15 secs	-	8 Elbows/4 Suicide Drills
60/15 secs	-	4 & 4 Hops (on one leg, one knee up, hop 4 times, jump over, and repeat on the other leg).
60/15 secs	-	8 Jabs/Jumps & Turn/8 Jabs
30 secs	-	**water break
	-	Hip Flexor Burners
30 secs	-	raising your knee, parallel with your waist, then back down to the ground. Repeating for 30 seconds
30 secs	-	same thing, but it’s called “pulses
30 secs	-	kick added to the end
30 secs	-	**water break
30 secs	-	Oblique Knee Lifts
3 mins		Shoulder Burners in Plié
		arms in and up and down motion
		straight arms go from the sides to the front, back to the sides
		arms going straight up over head
		backwards circles, and then forwards
2 mins		cool down and stretch

planne BED AT 10h30 PM

WEDNESDAY, August 31st 2011

4h35 PM ZUMBA ~ GROUP FITNESS with Amélie Martin
Find it a little too easy and not very motivating

5H34 CARDIO-TONUS ~ GROUP FITNESS with Amélie Martin
best part : 20 push-ups / 10 plank bicycles / 15 push-ups / 10 plank bicycles / 10 push-ups / 10 plank bicycles

DIET Meet Amélie for Caliper Test

BED AT 10h30 PM

THURSDAY, September 1st 2011

Change Your Weight "Set Point"

September 26, 2006 - 2:32pm

By Kathleen Goodwin, RD

http://www.thedietchannel.com/Change-Your-Weight-Set-Point.htm

As if it’s not hard enough to lose weight and keep it off, now we know that many of us must contend with battling our "set point" too. The set point theory was introduced by a group of researchers in 1982. The basic premise of the theory is that the body has a built in weight regulating mechanism, largely genetically determined, that will tend to keep your weight in a physiologically established comfortable range. Many dieters contend with trying to drop weight beyond their bodies’ set point after following a healthy diet and exercise regimen for a time. Initially, for most, body weight will come off steadily and easily when following a reduced calorie diet and exercise program. However, for those of us with genetically determined set points beyond our desired weight goal, losing beyond this weight plateau can be quite challenging.

How the weight set point works

One premise of set point theory is that after the onset of adulthood the body will maintain a constant level of body fat. This involves a complex set of interactions between the brain, nervous system and the fat cells. This communication can cause a reduction in metabolism when the fat cells signal that too much fat has been lost during a period of dieting and/or exercising. On the converse side, the brain can also be signaled to minimize hunger and eating when the fat cell build up extends beyond the comfortable set point level. Following a weight loss diet for a period of time can also trigger the body to cling to its set point. After dieting, the body’s metabolism—or daily rate of calorie burning—can decrease, particularly when a dieter chooses the “no exercise” route. Once the body reaches this point, the same amount of calories that initially led to weight loss, can now lead to weight maintenance and/or gain. Much of this has to do with the fact that the now smaller body size (due to weight loss) requires less calories per day to maintain.

With these two factors working together, it can be difficult to reach a goal weight that is lower than what our genetically inherited set point would like.

3 ways to defeat your weight set point

While it’s true that many inherit some genetic predispositions that can make it more difficult to either lose weight or attain a goal weight than others, your set point is not in control of your destiny. Rather, there are many things you can do to combat and defeat your set point.

1. Keep a food record before cutting more calories

First of all, do not cut more calories from your diet than the level you used to lose weight initially. Cutting back on calories too drastically can put your body in “starvation mode” and significantly reduce your metabolism even further. Try keeping a food record instead. Evaluate the nutritional value of your current diet. Even though it may be reduced in calories, you may not be eating healthily. Perhaps you need to cut back on the refined, processed foods you have in your diet. Perhaps you need to limit your fat intake or drink more water or add more fruits and vegetables. Another good idea to give your body a metabolic boost is to try 6 light meals or snacks daily instead of 3 large meals. Every time you eat your body increases its metabolic rate.

2. Continue to exercise regularly

Secondly, you absolutely cannot omit exercise and expect to lower your set point. Exercise is the only mechanism proven to help lower set point. You must get into the habit of exercising for at least an hour several days a week in order to lower your set point. Use your large muscles as much as possible—that is, the thighs and buttocks. Try walking, jogging, swimming, and biking. Weight training using the large muscles in the legs and buttocks is a must too. The more muscle you add to your body, the higher your metabolism and calorie burning potential will become.

3. Vary and intensify your exercise routine - your body gets "used" to your workout

If you are already working out regularly, you must begin to vary your routine. Perhaps your body has gotten “used” to your workout and the benefits of exercise to your metabolism have slackened. A great way to boost your metabolism is to begin to include increases in intensity to your workout. For example, if you have been running 3 miles at a steady 30 minute pace, try adding a few periods of one minute sprints in transit. If your workout has become too “easy,” it is imperative that you find ways to make it moderately difficult again if you want to drop your set point.

Your weight set point can be overcome

In conclusion, there is a strong body of evidence that suggests that each individual has a predetermined weight set point. Your individual set point may be difficult to overcome. However, the majority of people who continue to eat healthily, increase exercise intensity and not give up, eventually press past their set point closer to their desired weight. The actions you take and the level of persistence you demonstrate will determine whether you can conquer your set point.

I'v known (felt) that this exists since I was in my early twenties.. My Set-point was at 155 those days.. and later 145.. which I still feel is the magic number. But I want to bring it down to 135.

7h45 PM INSANITY : Core Cardio and Balance ~ HOME FITNESS with Shaun-T
Easier than on Tuesday, but then, yesterday was not Monday.

planned BED AT 10h30 PM

FRIDAY, September 2nd 2011

CAR TRIP to Adirondack Park, NY
departure : 9 AM
Google maps says : 198 Km, 2h43 minutes But we have to go around to Lake Placid because 9N is closed because of Hurricain Irene that passed this way last Sunday. Thanks Dawn at TMax-n-Topo's for helping us choose our backpacking trip.

BED AT 10h00 PM at TMax-n-Topo's Jackrabitt Hostel 5046 Cascade Road (Route 73) Lake Placid 518-523-0123 http://tmax-n-topo.com/

SATURDAY, September 3rd 2011

Day 1

MY FIRST BACKPACKING TRIP
ADIRONDACKS HIGH PEAKS REGION
with Gabriel, we had planned to do our trip near NippleTop but all of the Eastern High Peaks are closed! D

From P to Ward Brook Leanto
BACKPACKING time : ~ 3h00
WEIGHT OF PACSAC : 35 lbs
ALTITUDE :
ASSENT ~
TOTAL LENGTH We take trail #129 to Ward Brook Leanto.

So! We're finally going backpacking! I've wanted this for a few years. Imagine how excited I am! I feel like when I was 20 going on a canoe trip. This is adventure. Actually, it's just a little adventure, but the fact that it's Gabriel's first time as well makes it even more fun.

Put up tent near Lean-to and have Lunch

MOUNT SEYMOUR
"unmarked & unmaintained" RED LINE
HIKING time : ~ 4 hours
ALTITUDE : 4091'
ASSENT ~

I will show the trail to Seymour when Gabriel shows me the GPS trail.but it starts off along the brook just east of the Ward Brook Leanto.

BED AT 8h30 PM Wilderness camping beside Ward Brook Leanto

SUNDAY, September 4th 2011
Day 2

SEWARD MOUNTAIN, DONALDSON, EMMONS BLUE LINE
"unmarked & unmaintained"
with Gabriel
HIKING time : ~ 10,5 hours Start at 8 AM, That means we finish 30 mins before sunset!

ALTITUDE : X' / X m
ASSENT X ' / X m
TOTAL LENGTH X mi / X km

A picture like this is worth the trip just in itself.

They say " Unmarked and unmaintained "

ABOVEI will show the trail to Seward, Donaldson and Emmons when Gabriel shows me the GPS trail.but it starts off along the brook just east of Blueberry Leanto. Thanks to our Camp neighbor Peter for lending us the description of the trail.

BED AT 9h30 PM Wilderness camping beside Ward Brook Leanto

MONDAY, September 5th 2011
Day 3

BACKPACKING time : 2h45
WEATHER time
WEIGHT OF PACSAC : 35 lbs + weight of water on wet tent, tarp, dirty clothes, dirty gaiters in pac etc.
ALTITUDE :
ASSENT ~
TOTAL LENGTH

here is a copy of my post on adkhighpeaks.com/forums

Short Trip Report.
Well our planned backpacking was for Labor Day week-end and it was in the Eastern High Peaks. Luckily we decided to go down to the ADKs on Friday instead of Saturday morning, so staying à TMax-n-Topo's Hostel, Dawn helped us re-route our trip.

So Saturday morning we backpacked to Ward Brook Leanto and put up our tent. In the afternoon we hiked Seymour. all in good weather.

Sunday ( with more info on the route from our Leanto neighbor Peter) we did Seward, Donaldson and Emmons, and back the same way. on shot of lightening and thunder almost at the same time near the top of Seward had our hearts beating a little faster but I kept hoping it was "heat lightning" ("éclairs de chaleur" in french), and in effect there was no rain at all. Yes the trail was easy to follow except for some places where the mud puddles were so large that we really had to take a good look to find where the trail came out of them. That was a beautiful full day.

The rain fell hard during that night.. and we came back soaking wet, with my pack heavier since I was carrying the wet tent and tarp we had. but it's really a short easy hike back.. and I was sooooooo glad that it haden't started raining the day before.

waoh.. I'm a backpacker

CAR TRIP HOME

BED AT 1h30 PM

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