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SUNDAY, June 10th 2012  

7h54 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
42mins ~ / AveHR  128 77% / MaxHR  153  92%  / 309 cals / 40 % fat / 27 mins InZone (75%+) 
 as usual Xoom app as timer with SPARTACUS APP. Steps at 10" . routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. Add to that water, a headband, a towel ..

SPARTACUS :  1min each. Do the whole thing 3 times
1 Step-ups
2 Traverses
3 Power Squats L/R
4 Dips
5 Skaters
6 Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

BED AT 10h30 PM

MONDAY,   June 11th 2012
Very hot day

4h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 47+ mins / AveHR  120  72% / MaxHR  159  95%  / 303 cals / 40 % fat / 19 mins InZone (75%+)   

5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  127  76% / MaxHR  159  95%  / 381 cals / 40 % fat / 31 mins InZone (75%+)   
main course is a 12 station circuit with not to much cardio cause it's VERY hot, even if there is air conditionning. we do the circuit 3 times.. 10 secs between each exercise.. 2 mins between rounds.. 1st time.. 30 secs each exercise, 2nd time 45 secs and 3rd time 1 min . doing high knees followed by burpees is quite something in the middle of all that..
 

BED AT 10h30  PM 

WEDNESDAY,   June 13th 20

4h34 PM ZUMBA! ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  119  71% / MaxHR  167  100%  / 353 cals / 45 % fat / 21 mins InZone (75%+)   

5h32 PM BUNS OF STEEL~ GROUP FITNESS with Amélie Martin
 57 mins / AveHR  115  69% / MaxHR  134  98%  / 336 cals / 45 % fat / 16 mins InZone (75%+)

planned BED AT 10h30  PM 

SATURDAY, June 16th 2012
 CAR TRIP to Adirondack Park, NY 
departure : 6h07 AM ~ 3 hours

TABLETOP — 22 / 46
 with Gabriel
HIKING  time : ~  6h30min Start at 9h23 AM we don't really stop for lunch.
WEIGHT OF PACSAC : 20 lbs
ALTITUDE : 4413' /
ASSENT 2233 ' /
TOTAL LENGTH  ~ 16 km
 TEMPERATURE : 20°c mostly covered skies... we're lucky, it was supposed to be 26 and sunny

 

Take pictures of Post-hurricaine Irene 2011.. the bridge on the Auto road to the lodge took a heavy beating and the foot bridge over Marcy Dam is no more. We rock-hop over the brook and walk up the car trail for a few hundered feet.

Tabletop is between Phelps and Marcy..  We hike from ADK Loj to a well marked path to the left. (brown on the map)

The herd path to Tabletop cannot be missed, and because of the hot dry week we've had, even the mud levels are reasonnable. Gaby finds that there are ALOT of bugs, but they don't seem to bother me.

Legend says that only hikers doing the 46 High Peaks go to Tabletop., check it with some of the hikers we cross, they agree and are at 39.

UP 3h27 mins / AveHR  129  77% / MaxHR  152  91%  / 1532 cals / 40 % fat / 2h23 mins InZone
DOWN 2h15 mins / AveHR  112  57% / MaxHR  13 7  82 %  / 302 cals / 55 % fat / 7 mins InZone

I really weigh 10 lbs toooooo much and am not in top shape like last summer. No view at the top but nice hike
 

MONDAY,   June 18th 2012
Still have DOMS from Saturday, mostly shin splints..

4h32 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 45+ mins / AveHR  117  70% / MaxHR  160  96%  / 280 cals / 45 % fat / 17 mins InZone (75%+)   
Do a variation of what the 30 mins class "Power Cardio" will be like.

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  115  69% / MaxHR  156  93%  / 316 cals / 45 % fat / 19 mins InZone (75%+)   

 BED AT 10h00  PM 

WEDNESDAY,   June 20th 2012
32°C...  

4h37 PM ZUMBA! ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  109  65% / MaxHR  163  98%  / 295 cals / 50 % fat / 12 mins InZone (75%+)   

5h33 PM BUNS OF STEEL~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  125  75% / MaxHR  155  93%  / 368 cals / 40 % fat / 33 mins InZone (75%+)
5 times Tabatas..

planned BED AT 10h30  PM 

MONDAY,   June 25th 2012

4h33 PM ZUMBA ~ GROUP FITNESS with Karolann replacing Amélie
 54 mins / AveHR  133  80% / MaxHR  159  95%  / 420 cals / 35 % fat / 40 mins InZone (75%+)   

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Steve  Alix replacing Amélie
 52 mins / AveHR  136  81% / MaxHR  164  98%  / 419 cals / 35 % fat / 39 mins InZone (75%+)
more like Buns of Steel WO, but with quite a few "jab-cross" shoulder work at the begining..

BED AT 10h30  PM 

TUESDAY,  June 26th 2012

BUYING STUFF at SAIL in Beloeil

GREGORY Palisade™ 80 *size S = 77 liters / 5 lb 15 oz / 2.70 kg
  • Response™ CFS Suspension
  • 3D pre-curved harness and waistbelt components
  • Quick-adjust 5 point angle waistbelt adjustment
  • Auto-cant harness
  • Anti-barreling cross-stay
  • Dual density, ventilated, molded foam back panel
  • Co-molded, anti-slip lumbar pad
  • Hideaway side water bottle holder and dual waistbelt pockets
I've been thinking about getting a larger pack since last year, and went to see this one last week-end. I hope I'll get to try it out this week-end.. at least for a day hike..
Me likey :
  • Top pocket converts to a fanny pack or in-tent pack
  • Middle back pocket also gives access to main compartiment
  • Strong water-resisstant bottom.
  • Lot's of space

planned BED AT 11h00 PM

WEDNESDAY,   June 27th 2012
Planning the Week-end.. 

4h33 PM ZUMBA! ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  110  66% / MaxHR  162  97%  / 307 cals / 50 % fat / 14 mins InZone (75%+)   

5h34 PM BUNS OF STEEL~ GROUP FITNESS with Amélie Martin
 51 mins / AveHR  126  75% / MaxHR  163  98%  / 359 cals / 40 % fat / 27 mins InZone (75%+)
 

planned BED AT 11h00  PM 

FRIRDAY, June 29th 2012
Leave work at 3h00 pm / Gaby at noon


 CAR TRIP Twin Mountain, NH,  Carlson's Lodge departure : 4h15 PM ~ 3+ hours

SATURDAY, June 30th 2012
 

Mount Monroe and Mount Washington — with new Gregory Palisade 80 pacsac with Gabriel
HIKING   Start at 6h42 AM .
WEIGHT OF PACSAC : 24 lbs
ALTITUDE : Mount Manroe : 5372 / Mount Washington 6288' /
ASSENT ?? to Lakes of the Clouds / ?? to Manroe and down to the Lakes / ??up to Washington
TOTAL LENGTH  ~ 16 km
 TEMPERATURE : 12-17°c very sunny, windy at the top
 
  

UP Ammonoosuc to Monroe, down to Lakes of the Clouds and up Washington :
5h42 mins / AveHR  133  80% / MaxHR  152  91%  / 2643 cals / 40 % fat / 4h19 mins InZone
LUNCH 45 mins
 DOWN Jewell Trail
3h22 mins / AveHR  111  66% / MaxHR  140  84 %  / 1117 cals / 55 % fat / 8 mins InZone

 BED AT 7h00  PM  !
  Twin Mountain, NH,  Carlson's Lodge

SUNDAY, July 1st 2012

Pierce (Clinton)  — 10 / 48
 with Gabriel
HIKING  time : ~  6h00 / start at 8h21
 WEIGHT OF  Gregory Palisade 80 pacsac : 21 lbs
ALTITUDE : 4312' /
ASSENT ? ' /
TOTAL LENGTH  ~ ? km
 TEMPERATURE : 16-20°c mostly sunny light wind 

UP 2h42 mins / AveHR  120  72% / MaxHR  143  86%  / 1048 cals / 45 % fat / 1h07 mins InZone
SNACK 15 mins
 over to Mazpah Hut & chat 1h13 mins / AveHR  95  57% / MaxHR  128  77 %  / 285 cals / 60 % fat / 0 mins InZone
DOWN 1h45 mins / AveHR  96  57% / MaxHR  123  74 %  / 424 cals / 60 % fat / 0 mins InZone

CAR TRIP HOME

BED AT 11h00  PM 

MONDAY,   July 2nd 2012

4h32 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 52+ mins / AveHR  129  77% / MaxHR  159  95%  / 386 cals / 35 % fat / 33 mins InZone (75%+)   
working in pairs, one does 15.. other as fast as possible, change.. etc

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 48 mins / AveHR  128  77% / MaxHR  151  90%  / 349 cals / 40 % fat / 33 mins InZone (75%+)
the main course is rough, especially that Amélie doesn't tell us until the middle that we have to repeat goiing up!

Amélie CrossFit Style
100 Squats DB 8s
90 Crunches
80 Biceps DB 8s
80 Triceps DB 5s
70 Jump rope
60 Squat Dev. Militaire DB 5s
50 1 leg hamstring butt lift
50 1 leg hamstring butt lift
40 Russian twist DB 8
30 Push-Ups
20 Squat - Rameur DB 8s
10 Burpees
5 Jumping Jacks
5 Jumping Jacks
10 Burpees
20 Squat - Rameur DB 8s
30 Push-Ups
40 Russian twist DB8
50 1 leg hamstring butt lift
50 1 leg hamstring butt lift
60 Squat Dev. Militaire DB 5s
70 Jump rope
80 Triceps DB 5s
80 Biceps DB 8s
90 Crunches
100 Squats DB 8s


 

BED AT 10h30  PM 

TUESDAY,   July 3rd 2012

ACHES and PAINS
4h00 PM Clinique Robert Daigneault ~ Massage Therapy  by Pascal Lussier
 For my neck.. might be the Trapezius muscle, lower down the back than we thought at first
 

 BED AT 10h30  PM 

WEDNESDAY,   July 4th 2012
Difflicult day at work.. (last day to hand in all 11-12 invoices) and difficult dat at gym.. (still have DOMS both from Monday's WO and yesterday's massage!)

4h34 PM ZUMBA! ~ GROUP FITNESS with Amélie Martin
 54 mins / AveHR  112  67% / MaxHR  142  85%  / 303 cals / 50 % fat / 17 mins InZone (75%+)   

45h32 PM BUNS OF STEEL~ GROUP FITNESS with Amélie Martin
 50+ mins / AveHR  108 65% / MaxHR  158  95%  / 263 cals / 50 % fat / 10 mins InZone (75%+)

BED AT 10h30  PM 

FRIDAY, July 7th 2012  

8h14 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
42mins ~ / AveHR  130 78% / MaxHR  151  90%  / 309 cals / 40 % fat / 27 mins InZone (75%+) 
 as usual Xoom app as timer with SPARTACUS APP. Steps at 10" . routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. Add to that water, a headband, a towel .. BUT.. after the first round do two rounds with my Backpack weighing 30 lbs.. use the Dips & Push-up sets to just practice getting up from the ground either from sitting position or face down position. Just do ISO hamstrings , don't know what to replace it with.

SPARTACUS :  1min each. Do the whole thing 3 times
1 Step-ups
2 Traverses
3 Power Squats L/R
4 Dips
5 Skaters
6 Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

BED AT 10h30 PM

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