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MONDAY,   October 1st 2012

4h31 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
58
mins / AveHR  114  68% / MaxHR  152  91%  / 339 cals / 45 % fat / 20 mins InZone (75%+)   
Good WO but not as intense as usual.. but I don't minde , it's better for me just now..

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
57 mins / MONITOR MUST BE WRONG!  AveHR  145  87% / MaxHR  230  138%  / 447 cals / 30 % fat / 18 mins InZone
Tough WO
.

ACHES and PAINS
my back is back!

 
BED AT 11h00  PM 

TUESDAY, October 2nd 2012 

8h20 PM BALLROOM DANCE PRACTICE  at home
1h  mins   TRIPLE SWING, SAMBA practice latest steps to music :)

BED AT 10h30

WEDNESDAY, October 3rd 2012 

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  
SAMBA

BED AT 11h00

FRIDAY,   October 5th 2012

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
53
mins / AveHR  136  81% / MaxHR  212  127%  / 436 cals / 35 % fat / 33 mins InZone (75%+)   
It was one of those WOs where it would be easy to think "I'm too old for this."

ACHES and PAINS
4h00 PM  Ostéopathie de la Montagne
~  with
Vincent Bissonnette
Maybe some good at the end, but I'm not sure..
   

BED AT 10h30  PM Manouane +Elena here 'il sunday 4h30 PM and Manou comes back 'til Tuesday morn ing :)

MONDAY,   October 8th 2012
Thanks Giving Holiday, Manou stays 'til tomorrow

4h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
57
mins / AveHR  133  80% / MaxHR  185  111%  / 48 cals / 35 % fat / 41 mins InZone (75%+)   
Amélie is back from WE convention with all kinds of new moves

5h37 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
52 mins /  AveHR  125  75% / MaxHR  160  96%  / 362 cals / 40 % fat / 26 mins InZone
Tough WO
.

BED AT 11h00  PM 

TUESDAY, October 9th 2012 

8h20 PM BALLROOM DANCE PRACTICE  at home
1h20  mins   TRIPLE SWING, SAMBA, Slow Waltz  practice latest steps to music :)

BED AT 10h30

WEDNESDAY, October 10th 2012 
Lawyers meeting only on November 13th.. difficult wait emotionally

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  
Samba, Triple-Swing revision.

BED AT 11h00

FRIDAY,   October 12th 2012

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
57
mins / AveHR  140  84% / MaxHR  227  136%  / 458 cals / 30 % fat / 35 mins InZone (75%+)   

   

BED AT 10h30  PM

SUNDAY, October 14th 2012 

8h20 PM BALLROOM DANCE PRACTICE  at home
1h00  mins  CHA CHA, TANGO, MERENGUE last year's steps to music :)

BED AT 10h30

MONDAY,   October 15th 2012

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
52
mins / AveHR  152  91% / MaxHR  20 6  123%  / 477 cals / 25 % fat / 30 mins InZone (75%+)   
Amélie has a sprained ankle, so she makes us work harder than she thinks !

5h38 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
54 mins /  AveHR  127  76% / MaxHR  200 120%  / 392 cals / 40 % fat / 29 mins InZone
Insane WO
... alternating long cardio section (16 x 30 secs max cardio exercies) and weights.. then 4 mins cardi exercise, then weights.

Diet : I'm fat

BED AT 11h00  PM 

TUESDAY, October 16th 2012 

8h00 PM BALLROOM DANCE PRACTICE  at home
1h00  mins  CHA CHA, TANGO, MERENGUE but cheat on the styles because of my right knee..

ACHES AND PAINS
ok, so this
time.. it's my ilio-tibial band at the exterior of my right knee that is acting up.. I felt it a little on Sunday during dance practice.. but it usually goes away.. I felt it more during cardio militaire (boot camp) on Monday.. but not much. Then today.. at about 9h30 am.. it just blew up.. hurt so much! specially in the stairs. I iced it, and I think that I managed to hide the pain.

READING

Hiking-Safety-How-To-Cross-A-River

Before You Leave

• Check on conditions. Identify your destination or trail. Then call the park or go to its website for updates on conditions.

• Carry trekking poles. They can help you assess water depth and rate of runoff, then provide additional stability when you do cross a stream. If you don't have trekking poles, find a pair of sturdy branches that you can use instead.

• Wear shorts or convertible pants. Long pants will increase drag in the stream and can be uncomfortable to hike in once they're soaked.

• Pack hiking sandals or gym shoes. If a stream is shallow enough to cross, it's often easier to walk through the water instead of trying to boulder hop on slippery rocks. With spare shoes or hiking sandals, you can keep your hiking boots dry. But don't cross barefoot or use flip-flops because the current can easily sweep them off your feet.

• Get out early. Cooler overnight and morning temperatures mean that the volume of snowmelt is lower early in the day, which means that streams will flow more slowly. Thunderstorms are also more common in afternoon and make currents more treacherous.

At the Crossing

• Assess the situation. The actual point where a trail meets a river may not be the best place to get to the other side. Scout the river (ideally from an elevated perspective) or look both up- and downstream for alternatives. If you can't identify a safe crossing location, then don't take the risk and turn around. Wishful thinking has no place in this decision, so be conservative and assume the worst. Invariably, streams are faster and deeper than they appear.

• Straight. Wide. Shallow. That's what you're looking for when identifying a place to cross.

• Watch out for debris. If the river is carrying a lot of debris, such as branches and small logs, it's not a good idea to cross. The debris is an indication that stream flows are high. And objects flowing downstream can create a serious hazard if they strike you as you're crossing.

• Look for braided channels. The crossing may be wider where a river breaks into separate channels. But the current's intensity will be dissipated and there may also be small islands or gravel bars where you can take a break and plot your next steps.

• Test the current. Toss a branch and watch how swiftly it moves downstream. That will give you a better sense of the direction of the main current and how fast it's moving.

• Don't cross where flows are much above your knees. Even comparatively shallow water can knock you off balance and carry you downstream if it's flowing rapidly enough. The only time to wade through deeper water is when you locate a flat pool with little or no current.

• Loosen your pack before crossing. Undo your waist belt and let out the shoulder straps so that it's easier to remove. If you fall in and your pack gets soaked, it can drag you down or get snagged. You might lose your pack but consider the alternative.

• Look for low and open exit points on the opposite bank. Once you reach the other side, you'll want to be able to get out of the stream as quickly as possible. A scramble up a steep bank could lead to a slip that puts you right back into the stream.

Crossing the Stream

• Face Upstream and Shuffle Sideways. Slide your feet along the bottom while facing the river. Angle yourself diagonally to the flow and move in a slightly downstream direction toward the opposite bank.

• Always maintain two points of contact with the bottom. Use your poles to steady yourself as you shift your feet. The more contact you have with the bottom, the more stable you'll be.

• There's strength in numbers. Crossing with a partner or with a group of people creates additional stability. Link arms and coordinate your movements.

 

BED AT 1h00 am :/

WEDNESDAY, October 17th 2012 

ACHES AND PAINS
ok, so this tim
My ITBand is good.. I don't yet have much confidance in it.. but I'm not scared
. as I was yesterday...

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  
Triple-Swing revision and NS in Slow Waltz : Promenade & Contre Promenade Ouverte This is the "Passing Twinkle Alterné" we learned 12 years ago in the other dance school.. LOL

BED AT 11h00

FRIDAY,   October 19th 2012

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
60 mins / AveHR  128  77% / MaxHR  156  93%  / 435 cals / 40 % fat / 35 mins InZone (75%+)   
Tabatas.. alternating 2 cardio, 1 weights..

   

planned BED AT 10h30  PM

SUNDAY, October 21st 2012 

planned 8h20 PM BALLROOM DANCE PRACTICE  at home
1h00  mins 

planned BED AT 10h30

MONDAY,   October 22nd 2012

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
56
mins / AveHR  116  80% / MaxHR  152  111%  / 337 cals / 45 % fat / 19 mins InZone (75%+)   

5h37 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
58 mins /  AveHR  119  71% / MaxHR  156  93%  / 366 cals / 45 % fat / 23 mins InZone
 

BED AT 11h00  PM 

TUESDAY, October 23rd 2012 

8h20 PM BALLROOM DANCE PRACTICE  at home
1h20  mins   TRIPLE SWING, SAMBA, Slow Waltz  practice latest steps to music :)

BED AT 10h30

WEDNESDAY, October 24th 2012 

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  
Samba, Waltz revision.

BED AT 11h00

THURSDAY,   October 25th 2012

ACHES and PAINS
4h00 PM  Ostéopathie de la Montagne
~  with
Vincent Bissonnette
Doesn't feel good, and the Osteo tells me not to come back unless it really goes well tomorrow and the next days.. I have to get an X-ray to see if I have arthrose..

   

BED AT 10h30  PM Manouane +Elena here 'il sunday 4h30 PM and Manou comes back 'til Tuesday morn ing :)

FRIDAY,   October 26th 2012

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
56
mins / AveHR  120  72% / MaxHR  159  95%  / 367 cals / 45 % fat / 25 mins InZone (75%+)   
Not too bad..

   

planned BED AT 10h30  PM

 

SUNDAY,   October 28th 2012

ACHES AND PAINS
Left leg Quands.. bad pain when I go up stairs

   

planned BED AT 10h30  PM

WEDNESDAY, October 31st 2012 

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  
Samba, Triple-Swing.

BED AT 11h00

MONDAY,   November 5th 2012
Eastern Standard Time.. it's good to get up in the morning while it's light outside..

4h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
58
mins / AveHR  119  71% / MaxHR  157  94%  / 367 cals / 45 % fat / 28 mins InZone (75%+)   
my left quads still hurt so I don't stay for Cardio Militaire..

 

BED AT 11h00  PM 

TUESDAY, November 6th 2012  

7h54 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
42
mins ~ / AveHR  128 77% / MaxHR  153  92%  / 309 cals / 40 % fat / 27 mins InZone (75%+)  
as in september Since I'm sort of in Rehab.. I don't wear my HR monitor, so that I don't stress myself to do too much. but I DO do an honest WO. As usual Xoom app as timer with SPARTACUS APP. . routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. Add to that water, a headband, a towel ..
Steps at 8" for first round, 10" for the next 2 rounds.

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 110h30 PM

WEDNESDAY, November 7th 2012 

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  
Chacha NS : Jetée.

BED AT 00h30

THURSDAY,   November 8th 2012

SNAIL   MAIL MY 32 HIGH PEAK ACCOUNTS  ~ adk46r.org


   

BED AT 10h30  PM

 FRIDAY,   November 9th 2012

NOON BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
50++
 mins / AveHR  128  77% / MaxHR  164  98%  / 365 cals / 40 % fat / 32 mins InZone (75%+)   
Very fast paced WO. with killer springts. (only start my HR monitor after about 8 mins.

ACHES AND PAINS
Left leg Quands..
getting better, hardly felt it.

   

planned BED AT 10h30  PM

MONDAY,   November 12th 2012

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
59
mins / AveHR  129  77% / MaxHR  162  97%  / 439 cals / 35 % fat / 37mins InZone (75%+)   

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
58 mins /  AveHR  133  80% / MaxHR  156  93%  / 454 cals / 35 % fat / 42 mins InZone
 

BED AT 11h00  PM 

TUESDAY, November 13th 2012 

8h20 PM BALLROOM DANCE PRACTICE  at home
1h00  mins  cha cha, triple-swing  practice latest steps

BED AT 10h30

WEDNESDAY, November 14th 2012 

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins  
Chacha, Merengue

BED AT 00h30

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