Hello everyone!
I'm all excited about starting this new page.. I just decide yesterday to do it.. was going to wait for the new group-fitness classes to start.. but spring is in the air and I need some change.

SUNDAY, April 2nd 2006

DAY OFF
Gosh how I felt like going hiking or to the gym.. Missed both this week-end because of my back and the climbing.. but I think I'll take it easy. I don't have any aches from my climbing yesterday.. but my back feels just a little better than yesterday morning! Wierd.. It felt so good last night. I think two things cause this : 1) When I'm relaxed.. none of my muscles are holding the muscle that is hurt. 2) I'm not warmed up.

READING

Now don't get me wrong.. I love this book and am learning alot.. I just get some girl thoughts as I'm reading it :
INSTINCT .. that's true.. but education.. in my generation.. with the 1970's mini-skirts.. girls learned to bend at the knees to pick something up. Of course a generation earilier they'd just let a gallant pick up the handerchief they purposly let drop.. and a generation later.. most couldn't care less if someone saw their undies.. it just prouved that at least they wore some lol.

DIET
weight : 138.2 lbs
 After nine : ½ oz 4% cheddar cheese just before going to bed

that's now good night everyone

MONDAY, April 3rd 2006
My back still hurt at work after sitting all morning, but luckily in the afternoon I was moving around so it was ok.

WARM-UP
Rowing Machine Concept2
12 minutes / AveHR 116 / MaxHR 207 ?/ 60cals / 40 % fat / 6 mins InZone

ARMS
dips 3 x 12 at (140) -30 lbs but some rest between the sets..
pushups 3 x 15

BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
Last class of the session, so she really killed us. Plyometrics ,"assissted suicide races and burner glutes in the cardio section and then abs and other BW exercises  from hell. ok.. I was feeling the Indoor Climbing as well.. but I didn't invent the name "assissted suicide races" !
57 minutes / AveHR 127 / MaxHR 224? / 364cals / 40 % fat / 25 mins InZone
I should have separated the two parts of the WO.. but didn't have the time/energy to do it.

CARDIO LATINO ~ GROUP FITNESS with Amélie Martin
Since next week I plan to do Buns of Steel followed by Cardio Tae Boxe.. I figured I should do 2 classes this week to "ease into my new schedule" .. Usually I find Cardio Latino boreing.. but this time I could hardly follow. Just lifting my arms all the time reminded me of the Indoor Climbing of 2 days ago.. This last hour really emptied the last bit of strenght I had in my body. Gosh that felt good!
54 minutes / AveHR 103 / MaxHR 133 / 218cals / 55 % fat / 2 mins InZone

STRETCHING
15 minutes

got home at 20h30. and I won't go to bed late!

DIET
OK
 After nine  : ½ cup 1% Cottage Cheese at about 11h20

TUESDAY,  April 4th 2006

MASSAGE
Thrid of three.. Shoulder and my pinched lower back (right side) I think I got 45 mins instead of 30 :D

BALLROOM DANCE CLASS .
1h20  mins Tango and Samba..
My right shoulder was getting tired. probably because of the massage..but it was a good class.

DIET
OK.
 After nine  : 4 dried tomatoes and 1 oz 4% cheese when we get home from dance class.

WEDNESDAY,  April 5th 2006
Emotionally bad day at work

WARM-UP Staionary cycle
12 mins / AveHR 103 /  MaxHR 138 / 60 calories  
Managed to get the workday out of my head.

WORKOUT  Previous workout   ~   Next workout                                                                                                              
(program #6 Classical Free Weights by Steve Lussier :  week 3)
1h15 / 380 calories / 50% fat /  AveHR 113 / MaxHR 159 / 21mins InZone

1) Squats 1 x 15 : BB 135 lbs  total  +  1 x 15 : BB 145 lbs  total
I'm in front of a mirror so I know I go parrallel and it still went well!

2) Dead Lifts 2 x 15 : BB 114 lbs  total

3) Straight Legged Dead Lifts 2 x 15 : BB 103 lbs  total
The  (teres minor?) muscle hurts just under my left arm, sort of in the back  where Pascal gave a very strong massage yesterrday

4) Standing Cable Leg Curl   ea leg : 2 x 15 x 45 lbs
.
5) Chin-ups, hands parrallel  15 + 8 + 5 + 2  assissted at (140 - 55 lbs )  
same ache as in #3

6) DB flys  2 x 15 : DB 15s
same  little pinch in my right (good) shoulder.. as other times

7) DB militairy press 2 x 15 : DBs 20s

9) BB Curl   2 x 15 : BB 33 lbs
tried to go up to 37.. did 8 but finished with 33

10) Triceps extension with high pulley elbows at waist  2 x 15 : 40 lbs
last 3 of second set are killers

11) Lateral Flexion (side bends)  with arms above head 2 x 15 each side : Med ball 3 kg .

13) Standing Back Extension  Lift DB from floor, Glutes at wall :: 2 x 15 35 lbs
I'm just lazy to carry a heavier DB to do these..

CARDIO
Elipticals Precor 546, 576i and 546
48 mins / 350 calories / 30% fat /  AveHR 138 / MaxHR 159 / 42mins InZone
including 6 x 3 mins-3mins intervals.. and at the end 5 mins backwards
in the 3 mins warm-up and my first interval.. I could really feel the Squats and Deadlifts, but after that it was "ok" specially since it's my first interval since quite some time.

STRETCHING
10 minutes

DIET
Since I got back so late from the gym.. I permitted myself to not log until after nine thirty .
 After 9h30  Nothing

at home :
8) Lying External rotation for shoulder 2 x 15 DB 5

14)  DB palms-up Wrist curls   30 + 20  with DB 5s  
15)  DB palms-down  Wrist curls 2 x 25 with DB 5s
I want to get to 2x30 with these before adding weight.. it's really endurance that my right elbow tendon needs.
I'm continuing the other physio exercises as well both for my left shoulder and right elbow.

12) Swiss ball crunch with arms above head with 5 lbs DB  and one foot off the floor :  2 x 15

THURSDAY,  April 6th 2006

STRETCHING
humm.. I didn't do PNF like I wanted to.. but did an old exercise I used to have my fencers do.. It wasn't mean't to be for stretching.. but at the level my left shoulder is, that's what it turned out to be, or to be more precise..

A TEST TO SEE IF I COULD TRY TO SWIM. and I think so!

DOMS
not really.. but I do feel it all over my body that I had a WO yesterday

DIET
I bought a can of meal replacement powder.. will try to lower my calorie intake and the time I spend thinking about food.

FRIDAY, April 7th 2006

Mont Saint-Hilaire
SPRING HIKING  start 9h30am
TOTAL 3 h 32  /  1298 calories /  / 1h46 mins inZone
UP - DOWN / UP- DOWN  / UP- DOWN  YELLOW TRAIL  starting and finishing at the P
Total meaning up  3 times  denivalation ~ 835 meters (  2,740 feet )
Total distance : ~ 15 km

Total UPs :
1h57 / AveHR 138 / MaxHR 160
Total DOWNs :
1h35 / AveHR 112 / MaxHR 148

weather : mid 30s, grey and some rain

The red and blue trails were closed because of excessive mud.
I added weight to my pacsac so it was 12 lbs at the start.
The "up again" in the image is for when I do the red and blue trails. Now I went down to the black trail and up again and again.

I hadn't done the (yellow) PAIN DE SUCRE trail for quite some time.. It's the trail that is the buysiest most of the time.. too many people for my taste.. but maybe early Friday mornings I could put it back in my program. Last year I was training mostly for distance, and usually in April I do ONE summit, May TWO and June THREE, and this year I'm already at three! So I guess I should aim for FIVE.. on the Yellow trail that would mean about 1,300 meters (4,265 feet) denivalation, 24 km (15 miles) in about 7 hours..  quite an ambitious project.. Let's say for now.. I'll aim at adding one UP-DOWN in May to make it FOUR and maybe going via the

Most people I saw, I crossed or passed them a couple of times.. since I was faster and doing it 3 times.. lots of sm(eye)le-contacts, some bits of conversation.. .a feel good morning.

A little negative note though for my shoulde;. when I was walking on a boardwalk crossing a stream, I put my pole (a couple of times!) in the crack between the boards, (snow hiding the boards) and that really gave a jerk to my arm.. so my shoulder started to hurt again in the afternoon. I hope it'll be better in a few days, but it would have been hard to dance tonight.

DANCE MOVIE
We were going to go dance tonight and watch the movie tomorrow but it's opening tonight around here.. so we decided to go and see it  and we'll go dancing tomorrow night.. hopefully inspired to do great things !!

DIET
After nine
1 oz pine nuts at the movies..
½ cup 1% cottage cheese before going to bed

SATURDAY,  April 8th 2006
Went to sleep at 1 am and still feeling yesterday's hike but wanted to do the WO today anyways cause if I do it tomorrow, Monday will be the first time I do Buns of Steel AND Cardio Tae-Boxe..

WARM-UP Staionary cycle
12 mins / AveHR 92 /  MaxHR 104 / 35 calories  
I said to myself.. "humm... this is going to be a slow day" 

WORKOUT   Previous workout   ~   Next workout                                                                                                             
(program #6 Classical Free Weights by Steve Lussier :  week 4)
1h35 / 395 calories / 55% fat /  AveHR 105 / MaxHR 154 / 13mins InZone

As I said.. a slow day.. needed to take extra time between sets..

1) Squats  2 x 15 : BB 145 lbs  total
Got complemented by a guy that I really do my squats well and that there are few people at the gym who do them so well.I don't log the compliments I get for my general fitness.. but this one is specific to my WO so I'm glad to note it down

2) Dead Lifts 15 + 9 + 6 : BB 114 lbs  total

3) Straight Legged Dead Lifts 15 + 9 + 6  : BB 103 lbs  total

4) Standing Cable Leg Curl   ea leg : 2 x 15 x 45 lbs
.
5) Chin-ups, hands parrallel  15 + 9 + 7  assissted at (138 - 55 lbs )  

6) DB flys  2 x 15 : DB 15s
after 2 flys, I think I found what caused the little pinch in my right (good) shoulder  (near neck) I've been having.. If I make sure my right shoulder blade is well back and flat on the bench.. I don't have the pinch

7) DB militairy press 2 x 15 : DBs 20s

9) BB Curl   2 x 15 : BB 33 lbs

10) Triceps extension with high pulley elbows at waist  2 x 15 : 40 lbs

11) Lateral Flexion (side bends)  with arms above head 2 x 15 each side : Med ball 3 kg .

12) Swiss ball crunch with arms above head with 5 lbs DB  and one foot off the floor :  2 x 15

13) Standing Back Extension  Lift DB from floor, Glutes at wall : : 2 x 15 45 lbs
 

CARDIO
Elipticals Precor 546, 576i and 546
40 mins / 226 calories / 50% fat /  AveHR 121 / MaxHR 145 / 13mins InZone
including 6 x 2 mins-2mins intervals..
My Walkman batteries were dead.. probably I left them on last time..that's ok.. It's good to COMPLETELY empty them sometimes before recharging them, but it means I just used the eliptical intervals, that's why I did 2mins-2mins ones.. easier than my usual 3-3mins but for today.. it was just enough.

STRETCHING
15 minutes

AFTER-SUPPER  NAP
1h15
Made my evening much more enjoyable.

DANCE EVENING IN MONTRÉAL

DIET

After nine :½ portion of midnight buffet..
Not bad, considering all that we danced

should do these tomorrow.
8) Lying External rotation for shoulder 2 x 15 DB 5
14)  DB palms-up Wrist curls   2x30  with DB 5s  
15)  DB palms-down  Wrist curls 2x30 with DB 5s

SUNDAY, April 9th 2006

DAY OFF
real lazy day..

READING

hummm... that's like the opposite of PNF stretching..interesting..

DIET
weight : 135.2 lbs  that's  - 3 lbs 
Proably largely water but I'll take it anyways. Someone told me that after a high Protien diet we jump back into Carbs.. our body retains alot more water.. so maybe that's one of the reasons my weight went up so much so fast. I WAS eating too many calories.. but not THAT many more.

I want to share here something that has helped me get back on track. I had written in a forum " I am definately sick of writing down everything I eat, let alone counting calories" and part of an answer I got really hit the spot. Here is the quote and my thanks .. I hope to never forget this!

after nine : two mushrooms

MONDAY, April 10th 2006
 

hummm 7h40 am.. my back hurts.. I think from dancing  on saturday.. I was wearing heels a little higer than my usual 2". I remember feeling it dancing the Twist! I really don't know how I'll be able to do the program tonight

My lower back (both sides, but no "pinch" or anything) hurt all day.

Changes in weekly program

Added Cardio Tae-Boxe and Energy Yoga... dropped the push-ups and dips and dropped the Monday WU. I changed the Cycling and Treadmill WUs to rowing.
I figure I'll be doing enough outdoor cycling and hiking in the warm seasons.  Ialso changed the 60 mins Cardio on Saturdays to 40.. it wasn't realistic.

BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
First class of the session,
56 minutes / AveHR  103 / MaxHR  152  / 224 cals / 50 % fat / 12  mins InZone
Really took it safely because of my back

CARDIO TAE-BOXE ~ GROUP FITNESS with Amélie Martin
First class of the session,
57 minutes /  AveHR  104 /  MaxHR 164 / 241 cals / 50 % fat /  13 mins InZone
My back started to be "warmed up" .. but I continued to take it safely, a big workout for the ego

ENERGY YOGA I ~ GROUP FITNESS with Jacinthe
59 minutes /AveHR  71  / MaxHR 93  / 85 cals / 60 % fat / 
Level I - Beginners' class

I actually think the stretching and relaxation did my lower back some good.. we'll see tomorrow.

got home at 21h00. relaxed and zen.

DIET
OK
 After 9h30  : ½ oz roast beef, 4 dried tomatoes

TUESDAY,  April 11th 2006

NOON WALK
30 mins

BALLROOM DANCE CLASS .
1h10  mins Samba..
Only revision of recent routine, but after 50 mins of side to side and back and forth hip mouvements.. my lower back started acting up..

DIET
 After nine  : 3 bowls of cereals with 1% milk, when we got home from dance classe REAL BAD

WEDNESDAY,  April 12th 2006
Got up feeling bad and had a boring day at work

WARM-UP rowing
12 mins / AveHR 103 /  MaxHR 138 / 60 calories  
Laughed with some guys who are always at the machines just in front of the rower when I'm there, but wasn't really feeling well

WORKOUT     Previous workout   ~   Next workout                                                                                                           
(program #6  Classical Free Weights by Steve Lussier : week 4)

1) Squats 1 x 15 : BB 145 lbs  total 
2) Dead Lifts 2 x 15 : BB 114 lbs  total
3) Straight Legged Dead Lifts 2 x 15 : BB 103 lbs  total
For all three : The legs where there, my back was good, but my heart wasn't in it.
And I was feeling more and more sick.. by the SLDLs I'm not even sure if I did 1 or 2 sets! I think I did the two.. was dead enough to have done them..

4) Standing Cable Leg Curl   ea leg : 2 x 15 x 45 lbs

5) Chin-ups, hands parrallel  12  assissted at (142 - 50 lbs )  
did 5 more at -60 and went home

DIET
humm.. bad again..

THURSDAY,  April 13th 2006

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe
Level II ~ the teacher said I can really be at this level. I think so too.

I laughed about it in the car comming home.. and again as I think about it now :)

The rest of the moves were easy as well but in all of them I felt I was learning and working so it felt good. My memory is bad though.. I'll have to google some on Haltha Yoga.. to learn the names (in french) of the positions and the routines.
 

DIET
too much all day
After nine  :

SATURDAY,  April 15th 2006

DAY OFF 
Cleaning house and cooking, getting ready for company

SUNDAY,  April 16th 2006

DAY OFF 
Recouperating from yesterday, was great though.

MONDAY,  April 17th 2006
Felt bad all day

SELF-TEST
2 minutes each :
Plank
Left side plank
Right side plank
All went well.. not easy, but could have held longer.
I have to find a place to try to hold the hyperextionsion for 2 mins as well.. with thee points contact to a broomstick

BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
60 minutes / AveHR  112 / MaxHR  156  / 293 cals / 45 % fat / 22  mins InZone
Was really feeling my upper glutes..

CARDIO TAE-BOXE ~ GROUP FITNESS with Amélie Martin
57 minutes /  AveHR  109 /  MaxHR 158 / 254 cals / 50 % fat /  16 mins InZone
We started Kicks, but not many. Actually it's just 35 mins of Tae-Boxe.. then she does runing and strenght exercises

ENERGY YOGA I ~ GROUP FITNESS with Jacinthe
60 minutes
Good streching, I'd love to buy a yoga mat.. tried an extra one the teacher had.. felt much safer in my positions.

DIET
still bad

BED AT 10h00

TUESDAY,  April 18th 2006

BALLROOM DANCE CLASS .
60 mins Samba, Tango, ChaCha
Again revision only.. but since we don't practice much.. it's good.

DIET
Double supper  :  REAL BAD
After nine : 2 oranges coming home from dance class

BED AT 10h00

WEDNESDAY,  April 19th 2006
Feels good to have had 2 nights in a row with 8 hours sleep.

WARM-UP rowing
12 mins / AveHR 113 /  MaxHR 124 / 59 calories  
felt good

WORKOUT   Previous workout   ~   Next workout                                                                                                            
(program #6 Classical Free Weights by Steve Lussier : week 5)
1h22 / 395 calories / 50% fat /  AveHR 112 / MaxHR 158 / 19mins InZone

Not bad

1) Squats  2 x 15 : BB 145 lbs  total
Laughing.. Almost had to fight to put my own plates on the bar.. This guy à little older than me wanted to do it for me .. I jokingly inssissted that I want to do it.

2) Dead Lifts 15 + 12 + 3 : BB 114 lbs  total

3) Straight Legged Dead Lifts 15 + 10 + 5  : BB 103 lbs  total

4) Standing Cable Leg Curl   ea leg : 2 x 15 x 45 lbs
.
5) Chin-ups, hands parrallel  2 x 15  assissted at (145 - 60 lbs )  

6) DB flys  2 x 15 : DB 15s

7) DB militairy press 2 x 15 : DBs 20s

9) BB Curl   2 x 15 : BB 33 lbs

10) Triceps extension with high pulley elbows at waist  2 x 15 : 40 lbs

11) Lateral Flexion (side bends)  with arms above head 2 x 15 each side : Med ball 3 kg .

12) Swiss ball crunch with arms above head with 5 lbs DB  and one foot off the floor :  2 x 15 held 2 secs each time
 The difficult part here is the "only one foot on the floor"

13) Standing Back Extension  Lift DB from floor, Glutes at wall :: 2 x 15 45 lbs
 

CARDIO
Elipticals Precor 546 and 576i
36 mins / 226 calories / 50% fat /  AveHR 121 / MaxHR 145 / 13mins InZone
including 4 x 2mins-2mins intervals and 2 x 3mins-3mins intervals..
Forgot to charge my Walkman batteries

STRETCHING
10 minutes Chatting with a friend but mostly to relax the muscles..

SELF-TEST
2 minutes :
Back extension with arms either at ears or out in front  like superman but at 90°
real easy. could have stayed quite a bit longer.

BED AT 10h00 grrrrrrrrr... still have stuff to do.. but it'll have to wait.

THURSDAY,  April 20th 2006

BRISK WALKS TO AND FROM WORK from garage
2 x 20 mins
Car at garage for oil change

I bought a  Yoga kit at Canadian Tire. It was at 40% off and besides I paid it with Canadian Tire Dollars. A little luxury since it's a Nike Mat with blocks, a strap and a nylon mess  carrying bag for the whole set but I really like it.  Same powder blue as in photo.

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe
60 minutes
Level II ~ big difference with Monday class. Much more interesting

FRIDAY, April 21st 2006

Mont Saint-Hilaire
SPRING HIKING  start 11h00am
TOTAL 5 h 47  /  1581 calories /  / 1h46 mins inZone
UP BLACK, BLUE TO PURPLE- DOWN PRUPLE- UP RED
DOWN RED TO PURLE-UP PURPLE TO BLUE- DOWN BLUE TO RED
UP RED
DOWN RED TO BROWN- UP BROWN TO YELLOW
UP YELLOW
DOWN YELLOW - DOWN BLACK
 

Approximately :
Total meaning up  3 times  denivalation ~ 1,047 meters (  3,435 feet )
Total distance : ~ 26 km (16 mi)

Total UPs :
3h07 / AveHR 124 / MaxHR 155
Total DOWNs :
2h40 / AveHR 103 / MaxHR 146

wheather : short and t-shirt weather, light breeze at times, beautiful sun

Part of the blue trail was still closed because of running water.  I take a chance at filling my water bottle with stream water the second time I come down the red trail. My right knee hurts a little coming down the yellow trail.

SELF-TEST
from The Functional Mouvement Screen I Did quite well on them.. My boyfriend says I got all the criterias for each.. but I found I was wobbly and at the limit for #1 and #7.  I might ask my (not personnal) trainer to give me exercises to impouve my results on them even if I can already do them.
But then.. I realized that I DID do them after quite a hike.. so maybe I should try them again sometime when I didn't do such strenuous exercise before.. I'm mostly thinking of exercise #7.

TEST # 1 :  Deep Squat
TEST # 2 :  Hurdle Step
TEST # 3 :  In-Line Lunges
TEST # 4 :  Shoulder Mobility
TEST # 5 :  Active Straight Leg Raise
TEST # 6 :  Trunk Stability Push-Up
TEST # 7 :  Rotational Stability

SATURDAY,  April 22th 2006
I wanted to put my WO over to Sunday but have something in Montréal all day tomorrow. I knew it was going to be a tough one, with my Hike yesterday being 5h45 but at least I slept well these past nights. and the stream water didn't hurt me.

HR at 62 when I start my WU.

WARM-UP rowing
12 mins / AveHR 100 /  MaxHR 112 / 45 calories  

WORKOUT   Previous workout   ~   Next workout                                                                                                              
(program #6  Classical Free Weights by Steve Lussier :week 6)
1h35 / 245 calories / 55% fat /  AveHR 87 / MaxHR 144 / 4mins InZone

This is really endurance work. maintenance for weights.

1) Squats  2 x 15 : BB 145 lbs  total
Right leg wobbly on the last 2, but what's important is that my right knee is ok

2) Dead Lifts 3 x 8 : BB 114 lbs  total

3) Straight Legged Dead Lifts 2 x 15  : BB 92 lbs  total

4) Standing Cable Leg Curl   ea leg : 2 x 15 x 45 lbs
.
5) Chin-ups, hands parrallel  2 x 15  assissted at (132 - 60 lbs )  

6) DB flys  2 x 15 : DB 15s

7) DB militairy press 2 x 15 : DBs 20s

8) Lying External rotation for shoulder 2 x 15 DB 5 added them back at the gym instead of at home.

9) BB Curl   2 x 15 : BB 33 lbs

10) Triceps extension with high pulley elbows at waist  2 x 15 : 40 lbs

11) Lateral Flexion (side bends)  with arms above head 2 x 15 each side : Med ball 3 kg .

12) Swiss ball crunch with arms above head with 5 lbs DB  and one foot off the floor :  2 x 15

13) Standing Back Extension  Lift DB from floor, Glutes at wall :: 2 x 15 45 lbs

STRETCHING
7 minutes

CARDIO
Elipticals Precor 546 and 576i
40 mins / 220 calories / 50% fat /  AveHR 121 / MaxHR 143 / 13mins InZone
including 6 x 3 mins - 3mins intervals.. with the last 2 intervals at CrossRamp 14 / Resistance 14 .. trying to maintain 10 METs.. I'm dying..
And talking about dying, my Walkman batteries were NOT dead.. it's my Walkman that's dead ..

OFF TOPIC

I need to feel a little better about myself...
	ok.. so here's a little fitness photo I'll probably delete soon.. though my boyfriend just told me that I should leave it on here. We'll see.   Actually I just went to show my boyfriend a dress I'd bought for the end of the year at the dance school. and his cowboy hat was gathering dust not far from his desk.. so I put it on on we had fun taking some picutres.. at the dance though I'll be wearing nylons and make-up and no hat.

SUNDAY,  April 23rd 2006

DAY OFF 
Busy, wonderful day with my son.. but sat in a car Apartement Hunting for hours.

SALSA
90 MINS PRACTICE
Check out Salsa Videos, The ones I found the best so far are with Anthony as teacher from the  Addicted to Salsa site.

MONDAY,  April 24th 2006
Good Day at work. It's the Support Personnel Week and we got an invitation for some kind of relaxation at the Easthetics Departement on Wednesday.. I'm quite curious to see what that will be.. It's on work hours, so I'll definatedly not miss it.

*NOTE about the HR%. I don't think that my max is 220-my age, but my Polar HeartRate monitor does.. so I'll go along with it.

BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
Devided as usual in two parts, but I timed the two parts seperately today
35 mins / AveHR  139  83%  / MaxHR  168 100%  / 257 cals / 30 % fat / 27 mins InZone (75%+)
24 mins / AveHR  104  62%  / MaxHR  114 71%  / 94 cals / 60 % fat / 0 mins InZone
That was definately a serious workout.. Amélie said she was curious to see how I'd do at the Cardio-Tae-Boxe.
.
CARDIO TAE-BOXE ~ GROUP FITNESS with Amélie Martin
56 minutes /  AveHR  130 77%  /  MaxHR 166 99% / 364 cals / 35 % fat /  33 mins InZone (75%+)
Lots of kicking all over the place, I still had all the energy required to kick ass! LOL

ENERGY YOGA I ~ GROUP FITNESS with Jacinthe
60 minutes
I love my yoga mat and we're learning more and more positions, and she often gives different ways to do them, so I can do them at a higher level than beginners.

TUESDAY,  April 25th 2006

BALLROOM DANCE CLASS .
80 mins ChaCha and Slow Waltz
I sure wish we had more time to practice at home.. days are never long enough.. I wish we didn't have to sleep.

DIET
Steve gave me a list of things to do. I'll have another try at this..

BED AT 10h00

WEDNESDAY,  April 26th 2006
Got a pedicure, foot massage and other foot care on Work-Time at the estheticians' departement of the school, offerd by the boss because it's Secretary's week, extended to all of the Support Services. Was fun.

WARM-UP rowing
12 mins / AveHR 132 /  MaxHR 153 / 80 calories  
off to a good start..

WORKOUT   Previous workout   ~   Next workout                                                                                                             
(program #6 Classical Free Weights by Steve Lussier : week 6)
54mins / 288 calories / 45% fat /  AveHR 118 / MaxHR 155 / 18mins InZone

Cut it short cause I got late to the gym.. chatted with a teacher who's husband is 11 years older than her, she was quite cuiious about  the fact that my boyfriend is 10 years younger than me and that we had met on the internet.

1) Squats  2 x 15 : BB 145 lbs  total
no change

2) Dead Lifts 2 x 15 : BB 103 lbs  total

3) Straight Legged Dead Lifts 2 x 15  : BB 92 lbs  total
.
5) Chin-ups, hands parrallel  2 x 15  assissted at (142 - 60 lbs )  

6) DB flys  2 x 15 : DB 15s

7) DB militairy press 2 x 15 : DBs 20s

8) Lying External rotation for shoulder 2 x 15 DB 5

9) BB Curl   2 x 15 : BB 33 lbs

10) Triceps extension with high pulley elbows at waist  2 x 15 : 40 lbs

Had to go down in weights a little.. maybe I shouldn't have eaten those sardines so fast just before coming to the gym.. first time I tried that.. won't do it again.

CARDIO
Elipticals Precor 546 and 576i
45 mins / 328 calories / 35% fat /  AveHR 138 / MaxHR 159 95% / 35mins InZone
including 6 x 3mins -  3mins intervals..
excellent, had digested the sardines during the Weights WO.
Intervals at CrossRamp 12 / Resistance 12 / METS 11-12 / HR around 155
All this watching the Habs.. I only watch hockey during the Series, when the Habs are playing.. reminds me of my youth when there were only 6 teams and I knew the names of most of the players.. We were quite a few following the game.. watching  the 3rd period at home. now..

DIET
Sarted a blog to get me back on track.

plan to go to BED AT 10h00, but didn't 'til alsmost midnight

THURSDAY,  April 27th 2006

GYM STUFF
20 mins
Shoulder exercises with broom stick
Shoulder exercises with weights
Wrist Curls
Some stretching

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe
60 minutes
One of the participants, Thérèse, is 70 years old, she also does the Cardio Tae-Boxe on Mondays, before the Yoga.. A real inspiration and I hope to get to know her better.

DIET
Blogging.

FRIDAY, April 28th 2006

Mont Saint-Hilaire
HIKING  start 11h00am while driving to the hike.. AveHR 60
AM : 1h15 / 362 calories / 45% fat /  AveHR 112  67%  / MaxHR 153 91% / 21mins In125+Zone
UP - DOWN   YELLOW TRAIL  starting and finishing at the lake
PM : 3h05 / 895 calories / 50% fat /  AveHR 112  67%  / MaxHR 146 87% / 50mins In125+Zone
UP - DOWN   YELLOW TRAIL  / UP BLUE /  DOWN RED starting  at the lake and finishing at the Parking
weather : near 40?, beautiful sun, but a little cool and sometimes windy

The Blue trail was still closed but I did it anyways.. there wasn't that much water and I could pretty well stay on the trail. But the ground WAS mushy.

SATURDAY,  April 29th 2006

DAY OFF 
Long Lazy morning

ROAD BIKE RIDE
With the wind and my rear wheel not properly inflated.. it was more work than I had gone out for. Usually I ride at about 20 km / hour.. this was slower. But then, it WAS the first ride of the season.

Road Bike Ride : 1h55 / 30 km

It was sunny and about 16°C but quite windy. I did a "there and back" ride to the limits of my town. There aren't any "real" hills.. but some denivalation between km 3 and 12. Just enough to keep it interesting. of cours the denivalation is mirrored on the way back. Part of the ride is along a river.. with houses between the river and the road.. but it's still very pleasant to get a glimpse of the water. At a distance there is Mont St-Hilaire (where I hike alot) and some other similar mountains. The rest is farmland. There are not  too many cars on this Saturday afternoon, and they drive by at a reasonable speed

MOUNTAIN CLUB
On ICQ last night, I bumped into LaffyMe,  a Chat friend from WBS-1997 days.. whom I'd also met at GTs (Internet Get-Togethers) and at Mont-St-Hilaire.. He is now Admin of a hiking club..and actually invited me to join.  I'm really interessted in thier outings.. and  planning to join them for the Mount Washington hike in June. They have an excellent web page at clubrando.com (French only) with a forum and LOTS of info on possible hikes in the region . Gabriel is also very excited about the club, although he might start with a smaller adventure than Mount Washington.

... à suivre!

DIET
Blogging.

SUNDAY,  April 30th 2006
I thought that putting my rest day between the Hike and the WO would be enough to get back some strenght.. but my body seems to be saying : " HO NO!  I know you'll go on and on for 4 or 5 hours.. so DON'T MAKE ME WORK THAT HARD".. while my mind is trying to convince it by thinking "Come on.. just a few minutes at a time.. give it all you've got.. won't go on for hours, I promise! " .. but my body doesn't believe me. 

Next Wedensday I'll miss my WO because of a dentiste appointment.. and I'm starting a new Program on May 12th.. designed for backpacking.. That leaves me with this WO for 3 times.. but it's really discouraging.. I went UP in weights for about 3 weeks, then when I started doing longer hikes, and and extra group fitness program and started HIITs again (wasn't doing them during the xc-skiing season.. I plateaued.. and now that I'm ok with my cardio and able to put more energy into it.. my weights are going down. (at least for the Squats, Dead Lifts and Straight Legged Dead Lifts).

I don't know what I should do for these next two weeks. My priority is definately getting (More) in shape to do the 7-10 hour mountain hike that is Mount Washington in mid June.. I also want to continue my Yoga since I just started that a few weeks ago.. and it doesn't "really" take any energy..

WARM-UP rowing
12 mins / AveHR 109 /  MaxHR 126 / 60 calories  
What a difference with last Wednesday! when I was .rowing 12 mins / AveHR 132 /  MaxHR 153 / 80 calories  

WORKOUT     Previous workout   ~   Next workout                                                                                                            
(program #6  Classical Free Weights by Steve Lussier : week 7)
137mins / 250 calories / 60% fat /  AveHR 87 / MaxHR 138 / 2mins InZone

As above.. the intensity just wasn't there.. last Wednesday : 54mins / 288 calories / 45% fat /  AveHR 118 / MaxHR 155 / 18mins InZone

1) Squats  2 x 15 : BB 145 lbs  total
Should have gone down to 135.. I couldn't get to parralel on some of the squats

2) Dead Lifts 2 x 15 : BB 103 lbs  total

3) Straight Legged Dead Lifts 2 x 15  : BB 92 lbs  total

4) Standing Cable Leg Curl   ea leg : 2 x 15 x 45 lbs
.
5) Chin-ups, hands parrallel  2 x 15  assissted at (141 - 60 lbs )  

6) DB flys  2 x 15 : DB 15s

7) DB militairy press 2 x 15 : DBs 20s

8) Lying External rotation for shoulder 2 x 15 DB 5

9) BB Curl   2 x 15 : BB 33 lbs

10) Triceps extension with high pulley elbows at waist  2 x 15 : 40 lbs

11) Lateral Flexion (side bends)  with arms above head 2 x 15 each side : with 1 10 lb DB .

12) Swiss ball crunch with arms above head with 8 lbs DB  and one foot off the floor :  2 x 15

13) Standing Back Extension  Lift DB from floor, Glutes at wall : 2 x 15 45 lbs
could have gone up in this one, but at this point.. what's the use?

CARDIO
Elipticals Precor 546 and 576i
42 mins / 265 calories / 40% fat /  AveHR 128 / MaxHR 154 92% / 23mins InZone
including 8 x 1mins -  2mins HIIT intervals at CrossRamp 14 / Resistance 14 / METS ~12 / HR around 150
and  5 x 1mins -  2mins pedaling backwards  intervals  at at CrossRamp 10 / Resistance 8 / METS ~9 /

DIET
WEIGHT : 138,8
Blogging..