SATURDAY, June 8th 2013
Watched alot of
running videos, but not sure I can apply them, my left metatarsals are
bruised.. again.
5h17
PM
JOGGING
FROM HOME
— 5 th
36 mins / AveHR 148
89%
/ MaxHR 163 98%
/ 251 cals / 25 % fat?? / 35 mins InZone
(75%+)
foggy-wet-windy at times, but ok. wear my cargo pants and tie my windbreaker
around my waist, bring a little water. count 1-2-3-4-5-6-7-8 almost all the
way ..goes by quite quickly but wouldn't want to do more just yet..
BED
AT 10h30 PM
|
SUNDAY, June 9th 2013
9h01 AM
Zumba
~ GROUP FITNESS
with
Karolann.
59
mins / AveHR 122
73%
/ MaxHR 149 89%
/ 300 cals / 45 % fat /29 mins InZone
(75%+)
Still on Naproxen but my leg is ok. I do feel a twitch in my lower back
at the begining, but it goes away.
11h06
SYNERGIE ~
SMALL GROUP FITNESS
with
Olivier Blouin
58
mins / AveHR 134
80% / MaxHR 156
93%
/ 344 cals / 35 % fat / 42 mins InZone
(75%+)
last time was my free tryout on March 4th, this time a
pay for a "one shot" / sort of same group, not very
advanced but I can do the stuff at my level and it works
out ok.
45 secs /
15 secs rest —
40 secs / 20 secs rest — 30 secs / 30
secs rest |
TRX :
PU position 1 arm up 1 arm PU
/ Steps 12" : traverse de côté
Speed ladder :in and out / Med Ball :
Lunge and above head : back to TRX, |
45 secs / 15 secs rest — 40 secs / 20
secs rest — 30 secs / 30 secs rest |
TRX :
ft in trx, hamstrings knee side to side
/ Steps 12" : back lunge and knee up
Speed ladder :Hop Scotch / Med Ball :
abs : fig 8 under leg : back to TRX, |
45 secs / 15 secs rest — 40 secs / 20
secs rest — 30 secs / 30 secs rest |
TRX :
PU position right knee to left arm, switch
/ Steps 12" : Squat jump up and squat jump down, hold squat
Speed ladder : outside foot in and over / Med
Ball : Dead lift with ball above head: back to TRX, |
DIET 131 lbs
Maintenance going well
BED AT 10h00 PM
|
MONDAY, June 10th
2013
I forget to
stop my HR monitor so the 2 classes are together
1h55 mins / AveHR
116 69% / MaxHR
153 92% /
538 cals / 45 % fat / 49 mins
InZone
(75%+)
4h34 PM BUNS OF STEEL
~ GROUP FITNESS
with
Amélie Martin
Nice WO, first one of the session
5h35 PM CARDIO MILITAIRE
~ GROUP FITNESS
with
Amélie Martin
Banner picture
I really like this WO, even if I started with hamstring
DOMS from Saturday it went very well.
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 |
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 9h00 PM
|
ACHES & PAINS : Left metatarsals
ACHES & PAINS : Left metatarsals
THURSDAY,
June 13th
2013
9h04
PM
P90X+
~ HOME FITNESS
with Tony Horton —
HYBRID-Program
#
Kenpo
44
mins
/ AveHR 95 57%
/ MaxHR 122
73% / 137 cals / 60 % fat / 00 mins InZone (75%+)
BED AT 7h30 PM
|
FRIDAY, June 14th 2013
M+2 at 8h00 PM
Mont Saint-Hilaire
HIKING start 9:00 am
TEMP : 20°C and sunny
ROCKY RED
up 'n down
ROCKY BLUE
up 'n down
BOARDWALK BROWN
DIEPPE
GREEN
up 'n down
PAIN DE SUCRE YELLOW
up 'n down
6h22
mins
/ AveHR 117
70% / MaxHR 152
91% / 1783 cals / 50 % fat / 2h09 mins InZone (75%+)
planned BED AT 10h30 PM
|
SATURDAY,
June 15th 2013
M+2
Mont Saint-Hilaire
With Gabriel, Manouane, Elena, Daniela
TO Lac Hertel with the children start 4:00 pm
TEMP : 20°C and sunny
BED AT 10h30 PM
|
SUNDAY, June 16th 2013
Fathers' Day M+2 Carrot cake
8h47 PM PRECOR 954i
29 mins
/ AveHR
142 85%
/ MaxHR 159
95%
/ 195 cals / 30 % fat / 27 mins InZone
(75%+)
Try out different speeds, between 7 and 9 k/h and at 1%
elevation ( I read that we have to put it à 1% to have the
equivalent of outdoor running. . Try different tempos
and stride lengths.do it on the ladiies' side of the gym and
have a miror in front, so I can really see how I run.
Mostly to get ready for my biomechanical analysis of my
running technique this Thursday.
WAOW ..I looked up the Precor 954i and
treadmills have changed!
Integrated Footplant
Technology™ (IFT) |
1.
Mimics natural running motion
When running or walking, the foot
accelerates and slows during the course of each step. If
exercising outdoors, the ground’s firm surface supports
the natural acceleration at the beginning of each stride.
Precor technology works with this natural acceleration
by precisely adjusting belt speed as the foot hits the
deck—supporting the natural motion and preventing drag
that can pull the foot backwards as the runner moves
forward.
2. Harmonizes running speed and belt speed
Precor treadmill design calibrates
belt speed so that the treadmill surface shares the
stationary benefits of running outside. To do this,
equipment software monitors heel strikes and
communicates with equipment hardware to adjust motor
speed with a user’s natural stride. The resulting
harmony between runner and machine means a smooth, fluid,
and rhythmic running experience.
3. Promotes workout ease and comfort
Relative Perceived Exertion (RPE)
is the difference between how hard your brain says
you’re working and how hard your heart actually works.
If you’re jogging, the perceived level of exertion drops
when impact to your ankle, knee and other affected
joints is reduced. So you experience a more comfortable
workout that keeps you motivated and moving toward your
fitness goals.
|
|
How
this Science works naturally with the human body
-
1. Absorbs shock only where you need it
– Precor running decks are secured at the back
so you get the greatest shock absorption at the front –
right where you need it – where the heel hits the tread
– for a smooth, natural running motion. This patented
design provides maximum lateral stability across the
running surface without compromising the give you need
at the front for a comfortable workout experience.
2. Supports a strong push-off– a
running deck with enhanced stability makes a strong push
off possible. That’s important because without it, your
foot sinks as it pushes off, requiring more energy,
increasing fatigue, and diminishing workout results.
Precor patented treadmill deck design provides added
firmness at the back so you get just the right balance
of hardness and absorption for a solid push off which
reduces stress to the joints.
3. Adjusts to your individual needs
– Precor innovative technology includes triangular-shaped
shock absorbers at the front of the deck. This unique
feature progressively absorbs impact based on your
height and weight. The combination of lateral stability
and variable shock absorption means that whether you’re
training for a marathon or recovering from an injury –
you’re on a machine that adapts to your build and your
workout.
|
9h28 AM TRX mostly uppers ~
program
by Audrey Renée Demers
44 mins / AveHR
114 68%
/ MaxHR 135
81%
/ 200 cals / 55 % fat / 8 mins InZone
(75%+)
Doing this WO is quite different with the Cardio just before,
and I haven't done this TRX for 2 months.. just in time not
to forget the exercises :)
TRX - .
Super sets 3x15 total each :
/ 8+9 / 1+7 / 2+3+4 / 5+6 |
warm up see
above
8- Hamstrings - Sur le dos, pied dans le TRX, élévation du bassin
9- Abs - En planche, pieds dans TRX, face au sol, tirer genoux
au ventre ou au côté
1- Shoulders -
Face au TRX,
Élévation bras tendus au dessus de la tête ou en V
7- Biceps - Face au TRX, Triceps parallèle
au sol et ils ne doivent pas bouger, flexion des coudes.
2- Shoulders / Pecs - Dos au TRX, bras en cercle, ouvrir sans plier
coudes (comme P-U)
3- Back - Face au TRX, tirades arrière, mains neutres ou 3 positions
4- Back -
Face au TRX,
une main sur poignée, l'autre sur la
sangle, tirer avec un bras et glisser l'autres main le plus loin
possible avec rotation du corps et de la tête
5- Pecs - Dos au TRX, Mains dans TRX,
descendre en push-up et avancer 1 bras, plier l'autre.
6- Triceps - Dos au TRX, bras vis-à-vis les oreilles , flexion arrière
des coudes.
cool-down & stretch
|
8h00 PM P90X
~ HOME FITNESS
with Tony Horton —
OFF-Program
# 07 Stretching
57 mins+ with
Gabriel ..
DIET 131 lbs
Maintenance going well
BED AT 10h30 PM
|
MONDAY, June 17th
2013
4h37 PM BUNS OF STEEL
~ GROUP FITNESS
with
Amélie Martin
53 mins / AveHR
110 66% / MaxHR
160 96% /
226 cals / 45 % fat / 10 mins
InZone
(75%+)
Amélie says it was a hard WO but I found it went by fast
5h36 PM CARDIO MILITAIRE
~ GROUP FITNESS
with
Amélie Martin
51 mins / AveHR
120 72% / MaxHR
154 92% /
250 cals / 45 % fat / 25 mins
InZone
(75%+)
Few old time regulars in class, I miss
them, the level was higher..same as above "Amélie
says it was a hard WO but I found it went by fast." / I feel my triceps quit
a bit from yesterday all day, but feel better AFTER this class!!!
5-6 exercises each 45/15 secs; 30/10 secs; 15/no
stop .. same routine with 4-6 other exercises and again.
BED AT 10h30 PM
|
THURSAY, June
20th
2013
5h00 PM Analyse de technique de
course
~
with
Karine Bélisle, Kinésiologue/entraîneure
What I signed up for on June 5th. Tell you more about how it went soon.
but IT WAS GREAT!
Maison de la course / Mont St-Hilaire |
Analyse de la technique de course |
Notre station d'analyse comprend un
tapis-roulant, trois caméras HD ainsi qu'un poste
informatique équipé du logiciel Dartfish afin
de visionner et d'analyser votre technique de course.
Ensemble, lors d'une séance d'une heure et quart, nous
trouverons les réponses aux questions suivantes :
-
Est-ce que ma cadence est
optimale ?
-
Est-ce que ma posture est bonne ?
-
Est-ce que j'utilise bien
l'énergie élastique ?
-
Est-ce que je fais de la
pronation excessive ou de la supination et est-ce
que ma chaussure est adaptée ?
-
Est-ce que j'atterris sur le
talon, au milieu du pied ou à l'avant ? Est-ce
optimal?
-
Est-ce que mes bras et mes
épaules font ce qu'ils devraient faire ?
-
Est-ce que la position de la tête
est bonne?
Avec le spécialiste vous
travaillerez dès cette rencontre à corriger votre
technique. Puis vous serez de nouveau filmé à la fin
de la séance et être ainsi en mesure de visualiser
comment en une heure, sous bonne supervision, votre
patron de course aura changé. Vous repartirez de la
boutique avec vos séances vidéo sur votre clé USB et
une liste d'exercices et de correctifs pour bien
continuer votre progression.
Coût: 119$
Communiquez avec nous pour de plus
amples informations, par courriel ou
par téléphone 450-467-0004.
|
SHOPPING
Maison de la course — Mont St-Hilaire
Last week I had the frustrating experience of
stopping by a major outdoor goods retailer to try on some trail
running shoes. Although I have narrow and thin feet, it was
difficult to find a fit among many of the trail runners, even at
a full size up. Several of the shoes, including those from
Saucony and The North Face,
felt quite tight and snug – even more so than racing flats.
Fortunately, fit is not a problem with the
new Zoot Tempo Trainer, a stability running shoe with a
comfortable medium-wide fit. I hadn’t previously run in a shoe
from Zoot (“1983… Born in Kona.”). Thus, I had no preconceptions
about this model that was provided to me by Zoot Sports. But
then I have maintained a couple of preconceptions that were
turned into misconceptions by this virtually distinct running
shoe.
I say virtually distinct, because as soon as I put on the Tempo
Trainers and began jogging, I was reminded of the original
Adidas Supernova trainer from the early ’90s. This was true for
both the fit and the feel. The classic Supernova, a bit wider
than most running shoes of the time, provided a smooth ride and
a bit of extra stability on rainy days.
The Tempo Trainer is a mid-weight shoe (10.3
ounces in the men’s version) with a two-density midsole. The
firmness provided by the small second density insert above the
arch may be just enough to allow a runner to maintain his or her
natural foot striking style when tired. It is not significant
enough – and this is a positive – to force the feet either
inward or outward.
My first preconception was that I do not
favor running shoes that provide a bouncy feel. The Tempo
Trainer’s Z-bound maximum cushioning midsole provides a bit of a
bounce over crushed gravel, something that’s appreciated by
those whose feet regularly get beat up by this supposedly
“softer” surface. The same minimal-to-moderate bounce cushioning
feels like a protective force when jogging on both concrete and
asphalt. The Tempo Trainer’s ride on asphalt is so pleasing that
you might find yourself wondering when’s the next time you can
sign up for a half or full marathon.
My second preconception was that as a heel
striker I do not like soft heels. I’ve continually searched for
running shoes with a firm or stiff heel plant. This shoe might
have cured me of a strange obsession. The Tempo Trainer has a
very soft heel which provides a pleasingly smooth ride.
The Tempo Trainer arrives in a
Graphite/Black/Blaze color scheme, which most of us would
describe as orange and black with neon green laces. If you’re an
introvert who disdains attention except when you’re out jogging,
these shoes will get you noticed! If you’re on a Most Wanted
list, substitute jet black laces for the neon green ones.
The forefoot of the Tempo Trainer is wide
enough for your toes to splay at will, and forefoot runners will
enjoy the sweet blown rubber section up front. Reflective
materials are sewn onto the forefoot for night running
protection. And speaking of protection, I’ll reiterate that
these trainers provide enough cushioning that even those with
minimal padding on their feet and/or metatarsal issues will want
to sing the Beatles song, “I Feel Fine.”
Well, no running shoe is perfect, so what
issues cropped up with the Tempo Trainer? The first is that the
sock liner is quite thick – mysteriously so (and a friend
mentioned that it looks like an aftermarket insole). The
thickness is logical given that this Bare Fit shoe was
constructed to be run in without socks. Simply replace the
provided insole with a standard one from another pair of running
shoes – and add socks! – and presto, the fit reverts to feeling
normal.
The second issue is that this model feels
only competent on a hard-packed dirt trail. The width of the
shoe makes it feel more like a jaunt in a family sedan than in
an exciting personal sports car. But the Tempo Trainer gets the
job done, making this a bit of nit picking.
The Tempo Trainer is well named, as it
permits the runner to keep up a consistent running tempo while
fostering mid-foot landings. The shoe makes for a relaxing
walking shoe; it feels Asics-like at walking pace.
All in all, this trainer from Zoot presents a
close-to-perfect blend of strengths that should overwhelm any
minor weaknesses in it. It’s an all-purpose shoe that may
eliminate the need to buy separate shoes for running, walking,
visits to the gym and for casual wear. With the Zoot Tempo
Trainer, it may be “one and done”!
|
intéressant :
http://www.youtube.com/watch?v=tJWPwVF30yo
planned
BED AT 10h30 PM
|
FRIDAY, June 21st 2013
M didn't get the +2.. // Annual
Check-up with Dr Poulin. going good. // X-Ray of neck to confirm that I have
arthrosis in my neck.
NOON
BUNS OF STEEL
~
GROUP FITNESS
with
Amélie Martin
52 mins / AveHR 125
75%
/ MaxHR 156 93%
/ 280 cals / 40 % fat / 28 mins InZone
(75%+)
main course : 3 blocks of : 5-6 exercises on steps (or not) , then running (different
styles) , repeat,, then running (different styles) , and bonus abs.
BED AT 10h00 PM
|
SATURDAY,
June 22nd 2013
CAR TRIP
~3 hours
To
THE WHITE MOUNTAINS, NEW
HAMPSHIRE
3 hours
Take the afternoon off to
have a nice ride and settle in.
BED AT 8h00 PM
Gorham Motor Inn
|
SUNDAY,
June 23rd 2013
MOUNT MADISON, New Hampshire, USA
UP : Airline,
DOWN : Valley Way and Brookside
With Gabriel
|
We did NOT go
up nor down "Chemin des Dames". We wanted to
see what King Ravine was like, but this was not the day. The
forcast was for clearing in the afternoon but Thunderstorms
at 14h00 .. and we chose to be safe hiking down, and not
wait around for the skies to clear. I guess we'll just have
to come back.
|
|
HIKING start
6 h 30 AM
WEIGHT OF PACSAC
: 21 lbs
ALTITUDE
5366 ft
ELEVATION GAIN ft
TOTAL LENGTH
mi.
TOTAL TIME
8h45
TEMPERATURE at the top:
Wow! beautiful sunshine, no wind! No need to Layer
up!
UP
Airline, passed
Madison Hut to Madison summit.
4h00 mins / 1307 calories
/ 40% fat / AveHR 127
76%
/ MaxHR 149
89%
/ 2h34 mins inZone
SNACK
14
mins
DOWN TO HUT
1h05 mins / 220
calories / 60% fat / AveHR 99
59%
/ MaxHR 118
71%
/ 0 mins inZone
MADISON HUT and DOWN to ---
1h06 mins / 223
calories / 60% fat / AveHR 99
59%
/ MaxHR 112
67%
/ 0 mins inZone
SNACK 12 mins
DOWN,
including Snack and clean-up
2h02 mins / 371
calories / 60% fat / AveHR 94
56%
/ MaxHR 111
66%
/ 0 mins inZone
Car trip home
|
MONDAY, June 24th 2013
Bonne St-Jean tous les québécois!
8h54
PM
JOGGING
FROM HOME
— Try running technique..
30 mins / AveHR 135
81%
/ MaxHR 149 89%
/ 192 cals / 35 % fat / 28 mins InZone
(75%+)
It was VERY hot all day.. but the thunderstorm cleared everything , and I
was able to go out with a beautiful sunset. I did technical intervals with a
metronome set at 176.. (doesn't have the 174 option) based my intervals
solely on how I felt, with 30 secs quick walking when I felt I couldn't
concentrate on my technique and tempo. That gave mostly 2 mins intervals,
with some à little less, and very few a little more. This is a start. I know
where I am.
BED
AT 10h30 PM
|
TUESDAY, June 25th 2013
NOON PRECOR 954i Technique Intervals..besides
WU and CD.. mostly 4 mins / 30 secs
30 mins
/ AveHR
129 77%
/ MaxHR 151
90%
/ 169 cals / 40 % fat / 20 mins InZone
(75%+)
I used an mp3 recording of a downloaded Metronome.. at 3/4
time for 174 bpm
4h30
PM
Hybrid-Program
P90X
~ HOME
FITNESS
with Tony Horton
—
# 01 Chest & Back
Man I didn't feel like
doing this WO! but with the hiking and running these last 3
times.. I need it. and pushed/pulled through it very
honestly..
#01 Chest & Back |
warm up & stretch
1- Standard Push-Up
2- Wide Front Pull-Up
3- Military Push-Up
4- Reverse Grip Chin-Up
mini stretch — 2 minutes
5- Wide Fly Push-Up
6- Closed Grip Overhand Pull-Up
7- Decline Push-Up
8- Heavy Pants
mini stretch — 2 minutes
9- Diamond Push-Up
10- Lawnmower
11- Dive-Bomber Push-Up
12- Back Fly
repeat but switch order of every 2 exercises :
2 - 1 - 4 - 3 - 6 - 5 - 8 - 7 - 1 0 - 9 - 12 - 11
cool-down & stretch |
PLANNED
BED
AT 10h30 PM
|
WEDNESDAY,
June 26th
2013
PLANNED 9h04
PM
P90X+
~ HOME FITNESS
with Tony Horton —
HYBRID-Program
#
Kenpo
X
44
mins
/ AveHR 95 57%
/ MaxHR 122
73% / 137 cals / 60 % fat / 00 mins InZone (75%+)
ACHES & PAINS : Front of right
shoulder
planned BED AT
10h30 PM
|
FRIDAY, June 28th 2013
M +2.. // Get copie of
X-Ray of neck, but will need the doctor or someone to explain it to me.
NOON
BUNS OF STEEL
~
GROUP FITNESS
with
Amélie Martin
49 mins / AveHR 119
71%
/ MaxHR 161 96%
/ 241 cals / 45 % fat / 38 mins InZone
(75%+)
lots of shoulder moves, but surprisingly it goes well
DIET : 131 lbs
maintaining .
BED AT 10h00 PM
|
SUNDAY, June 30th 2013
8h25 AM PRECOR 954i Technique Intervals...
I'm able to do longer intervals,
31 mins
/ AveHR
135 81%
/ MaxHR 156
93%
/ 192 cals / 35 % fat / 27 mins InZone
(75%+)
I used my mp3 recording of a downloaded Metronome.. at 3/4
time for 174 bpm but really need to
get a longer recording than 4 mins.. or get music that's at
174 bpm..
Too tired to do the TRX WO after, I'd have neededa shower
and another set of clothes.
PLANNED
BED
AT 10h30 PM
|
DIET; I'll have to plan my home days better
than this.. +2 cheese / +1 ice-cream and not enough variety
in regular meals.
TUESDAY,
July 2nd 2013
7h35
AM HOMEFITNESS - STEPS WORKOUT ~
SPARTACUS style
41mins
~ / AveHR 134
80%
/ MaxHR 155 93%
/ 325 cals / 35 % fat / 31 mins InZone
(75%+)
Xoom as timer with TABATA APP set for
Spartacus WO..
Steps at 12" . 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 : 1 min each. Do the whole thing 3 times
|
1 |
Step-ups |
2 |
Traverses |
3 |
Power Squats |
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 9h30 PM
|
WEDNESDAY,
July 3rd 2013
8h42
PM
JOGGING
FROM HOME
— 5+ km
35 mins / AveHR 149
89%
/ MaxHR 159 95%
/ 255 cals / 25 % fat / 34 mins InZone
(75%+)
It was hot and humid. I used the 174 bpm metronome .mp3 for the first 4 mins,
then ran to my music. trying to concentrate on lifting my knees, standing
tall, lifting my feet.. etc.. just walked 15 secs maybe 3 times.. to start
concentrating on my technique again. the tempo is ok for my legs and arms,
but the breathing tempo is not easy yet.
BED
AT 11h30 PM
|
THURSDAY,
July 4th 2013
NOON
OFFICE
PARTY SRMI
— Parc de la Yamaska : BBQ & Volleyball
It was hot and humid. but the first time in 26 years where I work, that I
actually had fun at an office party! why? I played about 6 games of Beach
Volley :)
planned
BED
AT 10h30 PM
|
FRIDAY, July 5th 2013
M+2 with us for a week, begining of shared custody :)
NOON
BUNS OF STEEL
~
GROUP FITNESS
with
Amélie Martin
49 mins / AveHR 131
78%
/ MaxHR 158 96%
/ 281 cals / 35 % fat / 33 mins InZone
(75%+)
4 or 5 times
supersets of 4-8-10-12s
BED AT 10h00 PM
|
SUNDAY, July 7th 2013
9h02 AM TRX mostly uppers ~
program
by Audrey Renée Demers
41 mins / AveHR
97 58%
/ MaxHR 127
76%
/ 131 cals / 60 % fat / 8 mins InZone
(75%+)
This time I do the TRX before the cardio, with just 5 mins
WO before. Goes very well
TRX - .
Super sets 3x15 total each :
/ 8+9 / 1+7 / 2+3+4 / 5+6 |
warm up Rowing
5 mins.
8- Hamstrings - Sur le dos, pied dans le TRX, élévation du bassin
9- Abs - En planche, pieds dans TRX, face au sol, tirer genoux
au ventre ou au côté
1- Shoulders -
Face au TRX,
Élévation bras tendus au dessus de la tête ou en V
7- Biceps - Face au TRX, Triceps parallèle
au sol et ils ne doivent pas bouger, flexion des coudes.
2- Shoulders / Pecs - Dos au TRX, bras en cercle, ouvrir sans plier
coudes (comme P-U)
3- Back - Face au TRX, tirades arrière, mains neutres ou 3 positions
4- Back -
Face au TRX,
une main sur poignée, l'autre sur la
sangle, tirer avec un bras et glisser l'autres main le plus loin
possible avec rotation du corps et de la tête
5- Pecs - Dos au TRX, Mains dans TRX,
descendre en push-up et avancer 1 bras, plier l'autre.
6- Triceps - Dos au TRX, bras vis-à-vis les oreilles , flexion arrière
des coudes.
cool-down & stretch
|
9h50 PM PRECOR 954i
30 mins
/ AveHR
141 84%
/ MaxHR 152
91%
/ 195 cals / 30 % fat / 27 mins InZone
(75%+)
Still very difficult to run with correct style and tempo for
a long time.. I have to stop a few seconds a number of
times,
BED AT 10h30 PM
|
MONDAY,
July 8th 2013
Started work at 7h30 AM..Summer
schedule.. big days
4h20
PM CARDIO
1h00 / 312 calories / 45% fat / AveHR 126
75%
/ MaxHR 146
87% / 36 mins inZone (75%+)
Amélie is on vacation, no Buns of Steel or Cardio Militaire..
Cross training 3 on Precor EFX 576i
for most of the time..) |
|
|
BED AT 10h30
PM
|
THURSDAY,
July 11th 2013
9h15
PM
JOGGING
FROM HOME
— 5+ km
40 mins / AveHR 139
83%
/ MaxHR 154 92%
/ 265 cals / 35 % fat / 38 mins InZone
(75%+)
Slower but with my new metronome, really on 174 bpm most of the time.
actually quite pleasant.
Meideal M50 Digital Metro nome
|
The
Meideal M50 comes with an stereo earphone jack, which is the
one thing missing from the
Seiko DM50S that allows you to listen to the tempo of the beats
without getting funny looks from people using headphones or earphones.
The Good Stuff
1. The Meideal M50 is light making it very portable to use.
2. The clip-on design makes it easy to attach to practically anything
while you run.
3. The clear display ensures you can see and view your temp reading.
4. Easy to use and set up straight out of the box.
5. You can set three different volume levels to ensure you can hear
the tempo of the beats.
6. The 3.5mm jack allows you use to listen to the tempo of the beats
with earphones or headphones.
7. Convenient tap button function allows you to test your ideal tempo.
8. Provides a tempo range of between 30-280BPM.
9. Battery life of up to 200 hours.
10. Easy to replace CR2032 battery.
11. Three times cheaper than the Seiko DM50S.
The Bad Stuff
1. People with big hands may find the Meideal M50 difficult to use due
to the compact size but we didn’t experience such issues during use.
2. Made from plastic and doesn’t feel as durable as the Seiko DM50S
but for the price, we think it’s a real bargain for casual runners. |
planned
BED
AT 11h30 PM
|
FRIDAY, July 12th 2013
MAINTENANCE :
130 lbs
NOON (
BUNS OF STEEL cancelled
) SPINNING
~
GROUP FITNESS
with Émilie
52 mins / AveHR 126
75%
/ MaxHR 147 88%
/ 277 cals / 45 % fat / 33 mins InZone
(75%+)
ACHES & PAINS : Starting
2 weeks vacation, but my neck hurts all over.. (muscular pain)
planned
BED AT 10h00 PM
|
SATURDAY, July 13th 2013
M's friends : Steve & Constantin
and
Gabriel & I help Manou move from Trois-Rivières to Montréal North.
9h15
PM
JOGGING
FROM HOME
— 5-
km
30 mins /
Just
do 30 mins to get out before backpacking
BED AT 10h30 PM
|
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