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MONDAY, June 16th 2014  Banner picture : the Synergie space and extra training space. Just beside the new group fitness room. 4h36 PM BUNS OF STEEL ~ GROUP FITNESS  with Amélie Martin 60 mins  / AveHR  119 71% / MaxHR  156 93%  / 298 cals / 40 % fat / 28  mins InZone (75%+) In the new gym with the new Steps. I love the floor.. much less slippery, but the Steps are smaller, don't like them. I guess they have them to put more people in the same space. 5h38 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin  57 mins / AveHR  119 63% / MaxHR  198 81 %  / 276 cals / 45 % fat / 24 mins InZone (75%+)  not bad BED AT 10h30 PM

TUESDAY, June 17th 2014 7h00 PM BALLROOM DANCE PRACTICE  at home 1h15 mins  Samba BED AT 9h00 PM

WENESDAY,  June 18th 2014 6h45 PM BALLROOM DANCE PRACTICE  at home 1h15 mins  Slow Waltz 8h30 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X With Gaby. This was fun :) #06 Kenpo X saunders stretch cycle warm-up 1- Twist & Pivot — 25 each side 2- Twist & Pivot with Hook & Upper Cut — 25 each side 3- Jabs — 20 reps + 10 doubles each side 4- Jab / Cross — 25 each side 5- Jab / Cross / Hook — 25 each side 6- Jab / Cross / Hook / Uppercut — 25 each side cardio break — 60 sec 7- Step Drag / High-Low Punch — 20 reps +10 doubles each side 8- Jab / cross Switch — 20 reps 9- Hook / Uppercut Switch — 20 reps 10- Knee Kick — 20 reps + 10 doubles each side 11- Ball Kick — 30 each side cardio break — 60 sec 12- Side Kick — 30 reps each side 13- Back Kick — 25 reps 14- Three-Direction Kick — 72 reps 15- Side Lunge With High Sword / Low Hammer — 15 reps each side 16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side cardio break — 60 sec 17- High Block — 30 reps 18- Inward Block —30 reps 19- Outward Block — 30 reps 20- Downward Block — 30 reps 21- Star Block — 16 reps cardio break — 60 sec 22- Front Shuffle with High Block / Low Punch — 15 reps + 10 doubles each side 23- Knee / Back Kick — 15 reps each side 24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side 25- Hook / uppercut / Low Side Kick — 10 reps each side 26- Elbow Series — 30 reps 27- Vertical Punches — 100 reps cardio break — 60 sec cool-down & stretch BED AT 10h00 PM

THURSDAY, June 19th 2014 7h00 PM BALLROOM DANCE PRACTICE  at home 1h00 mins  All to music. 8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1 With Gabriel 42mins ~ no HR monitor but  Xoom as timer with SPARTACUS APP. and Cell for the time between rounds Steps at 8" . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel . With Gabriel SPARTACUS :  1 min each. Do the whole thing 3 times 1 Step-ups L/R 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 10 h00 PM

FRIDAY, June 20th 2014 NOON BUNS OF STEEL   ~ GROUP FITNESS with Amélie Martin 60 mins + abs / AveHR  132 79% / MaxHR  160 96%  / 351 cals / 35 % fat / 42  mins InZone (75%+) Excellent. I'm getting back into it.. 9h00 PM BALLROOM DANCE for fun   at home 45 mins  BED AT 10h30

SATURDAY, June 21th 2014 Sentiers des Crêtes Parc du Mont Orford / Sentiers de l'Estrie HIKING  start 9h58 AM / end at Late because of bad right knee at the end 7h30 PM WEIGHT OF PACSAC : 18 lbs incl 4l water.. 3,5 would have been ok, but the weather was cool. DENIVELATION  up 550 m / down 100 m / up 125 m / down 50 m / up 130 m / Then the same route back (something like that) TOTAL LENGTH  19 km GRANDE HALTE TO PIC DE L'OURS 1h57 mins  / 682 calories / 40% fat / AveHR 132 79%/ MaxHR 154 92% / 1h25 mins inZone (75%+) SNACK 15 mins PIC DE L'OURS TO TOP OF ORFORD 1h57 mins  /  630 calories / 45% fat / AveHR 126 75%/ MaxHR 150 90% / 59 mins inZone (75%+) Going good LUNCH 19 mins TOP OF ORFORD TO TO GRANDE HALTE 4h54 mins !! (BAD KNEE) /1169 calories / 55% fat / AveHR 107 64%/ MaxHR 142 85% / 47 mins inZone (75%+) Includes snack, talk with guy breaking up his new boots preparing trip to Peru  for his father's 50th birthday  and bad knee slowdown. ACHES & PAINS BAD RIGHT KNEE : PIC DE LA ROCHE FENDUE TO GRANDE HALTE, including L'ESCALIER DU NORD! Start feeling my right knee after Pic de la roche fendue.. and it quickly gets real bad. I feel my yesterday's WO in my left thigh, so have trouble putting my right foot down slowly on high steps.. and there are alot of them on the Escalier du Nord. It gets so bad that at times I wonder how i'll finish. Take Advils, a little late, but it probably helps (a little).  Try to bandage my knee but it's worse. I have in total 2,4 km down and 1,5 km on the hilly gravel road to go. On the Gravel road ask Gaby to take my pack and he's glad to help, says I should have asked earlier. But he had a knee starting to act up, and going down with an extra pack in the front would have been dangerous. We wonder a little what would have happend on a longer trail, in the wildernes.. At home I ice it .. No Zumba tomorrow.. See Iliotibial band syndrome below.   Iliotibial band syndrome or ITB Band Syndrome Outside or Lateral part of the knee Iliotibial band syndrome (ITBS) occurs when there is irritation to this band of fibrous tissue. The irritation usually occurs over the outside of the knee joint, at the lateral epicondyle--the end of the femur (thigh) bone. The iliotibial band crosses bone and muscle at this point; between these structures is a bursa which should facilitate a smooth gliding motion. However, when inflamed, the iliotibial band does not glide easily, and pain associated with movement is the result. So…About that Runner’s Knee…   Sabot de Vénus Gaby carring my pack and his. BED AT 9h30 PM

MONDAY,  June 23rd 2014 On Injured List : but better than yesterday Get message from Gaby to help me recuperate . I think I'll be ok now.. but keep it for reference just in case. "Je parlais avec E ce matin...il a vu ton post sur FB à propos de la bandelette du genou dont j'oublis le nom....il dit pour reprendre ses mots "ça fait mal en Ch&$$% pour l'avoir eu plusieurs fois" , il les a même déchiré quelque fois... mais après 1 semaine-1 semaine et demie....ça passe et le mal part.....et était OK pour rejouer au soccer.  Il me disait il me semble que déchiré ça fait moins mal que juste inflammé dans son cas. En tout cas il compatit car Il dit qu'il te comprend  quand tu dis que tu te retenais pour ne pas pleurer.   Peut-être pas nécessaire pour toi mais je te transmet l'info pareil.....Il me disait que le meilleur move qu'il avait fait pour son genou c'est d'être allé (c'est loin un peu mais dis que ça vaut la peine) à une clinique de médecine sportive au Centre Claude Robillard, ..et il dit jamais ne s'être senti aussi bien au point de rejouer au soccer.  Avant il allait à une autre clinique où il y a un médecin relié aux sports mais il dit qu'il était fort sur les injections et je me rappelle pas si c'était lui mais on lui disait même qu'il devrait oublier le soccer vu son âge... et à la clinique Claude Robillard qui soigne (le mur est plein de bonne référence qu'il dit) de nombreux sportifs de grand renom qui vont là et certains thérapeutes sont parfois absents car accompagnent des athlètes a des compétitions de haut niveau. Surprenant que je lui demande qu'il est de la place pour des gens "ordinaires"....il dit oui mais qu'il obtiens d'habitude un rendez-vous dans les 2-3 semaines. Ça fait loin qu'il dit mais maudit que ça valu et vaut encore la peine dans son cas. Et a cette endroit il lui on dit ben non.... pourquoi tu arrêterais le soccer???....il faut juste bien se réhabiliter et c'est ce qu'il fait et c'est pas parce qu'il suit cette fois les directives il faisait tout ce qu'on lui disait avant aussi et là ça va super bien sans injection. Il se surprend même au saut du lit de ne pas avoir mal a son genou alors qu'avant c'était pas le cas et se dire:  Hey!!!  j'ai pas mal. Wow! :)  En tout cas....bonne référence.   Il me disait aussi en ce qui concerne la bandelette il demandait si on avait un foam roller  car faut se rouler un foam roller dessus.... tant que ça fait mal quand on le passe il faut continuer jusqu'a ça arrête ce qui peut prendre plusieurs jours.  Tu l'as dans ton FB...tu peux peut être échangé avec lui sur le sujet pour ne pas que je te transmettre des infos erronées sans le vouloir et avoir l'heure juste....je pense qu'il commence a s'y connaître en mal de genou ayant ce problème depuis quelques années et avoir cherché un solution à son problème.  Je pense si ça t'intéresse qu'il pourrait avoir de bonnes infos à te transmettre." BED AT 11h30 PM

TUESDAY, June 24th 2014 Very Tired but my knee is better. Manou +2 are here et c'est bin l'fin de fêter la St-Jean a vec eux même s'il pleut beaucoup. planned 7h00 PM BALLROOM DANCE PRACTICE  at home 1h15 mins  Samba BED AT 11h00 PM

WEDNESDAY, June 25h 2014 Gaby takes Manou's car to garage to get new tires after last night's flat. 8h00 PM BALLROOM DANCE PRACTICE  at home 1h00  Samba BED AT 11h00 PM

THURSDAY, June 26th 2014 7h00 PM BALLROOM DANCE PRACTICE  at home 1h20 mins  Merengue first revision.. BED AT 10h30 PM

FRIDAY, June 27th 2014 I don't feel well enough for the gym.. infact, don't even feel well for home training.. sort of in the dumps.. my right shoulder hurts from having to put all my weight on my hiking pole because of my sore knee last Saturday. 7h00 PM BALLROOM DANCE PRACTICE  at home 1h00 mins  Start Merengue & Mambo. planned BED AT 10 h30 PM

SATURDAY, June 28th 2014 Go to Gaby's sister Daniele's 60th Birthday party. She is going thourgh a rough time with JG's health. 60 can be very different from what I'm living... planned BED AT 10 h30 PM

SUNDAY, June 29th 2014 9h10 AM Zumba ~ GROUP FITNESS with Karolann Paris.  48 mins / AveHR  130 78 % / MaxHR  150 90 %  / 272 cals / 40 % fat / 35  mins InZone (75%+) Start my HR monitor after the WU. It's very warm and as much as I loved the floor for Buns of Steel or CardioMilitaire.. it's really "sticky" for Zumba. Will have to be careful on "twisting" moves like Charleston with the knees. 7h15 PM BALLROOM DANCE PRACTICE  at home 2h05 mins  Foxtrot & Mambo review.. BED AT 10h00 PM

MONDAY, June 30th 2014 Mont Saint-Hilaire with Gabriel HIKING  start 9:06 am TEMP : 20°C and covered, a few short showers Deuter 55l pack : at 17 lbs ROCKY BLUE   UP 1h12 mins / AveHR  126 75%  / MaxHR  149 89%  / 388 cals / 40 % fat / 44 mins InZone (75%+)  DOWN 1h08 mins / AveHR  105 63%  / MaxHR  147 88%  / 259 cals / 55 % fat / 11 mins InZone (75%+)  My knee holds out, but I'm sort of scared all the time that it won't. It'll take some time to get my confidence back.   Watch FIFA World Cup with Gaby & Manou BED AT 10h30 PM

TUESDAY, July 1st 2014 8h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1 42mins ~ no HR monitor but  Xoom as timer with SPARTACUS APP. and Cell for the time between rounds Steps at 12"  TO TEST MY RIGHT KNEE. routine on Blackboard, have NO music from ceiling speakers, TV MOVIE INSTEAD, BUT have ceiling fan,  and  floor fan. Add to that water, a headband, a towel . SPARTACUS :  1 min each. Do the whole thing 3 times 1 Step-ups L/R 2 Traverses 3 Power Squats 4 Dips - TRICEPS-TRX 5 Skaters 6 Push-ups - TRX 7 Pneus rapides L/R 8 Jump squats L/R 9 Butt lifts (hamstrings) 10 Corners BED AT 10 h00 PM

WENESDAY,  July 2nd 2014 The girl who replaces me on Fridays will be at a school for the end and the beginning of the year, just when I need her. Makes me very anxious. 8h00 PM BALLROOM DANCE PRACTICE  at home 1h00 mins chacha, triple-swing, rumba, slow waltz, planned BED AT 10h00 PM

 

THURSDAY,  July 3rd 2014 7h15 PM BALLROOM DANCE PLANNING 50 mins Meet Louise Harrison and Alain Geoffrion at STUDIO DE DANSE HARMONIE. Talk alot with Louise, while Alain gives a Quickstep Lesson to a couple. We plan to take private lessons starting mid August every two weeks. for styling & technique. STUDIO DE DANSE HARMONIE. On their web page it says : Cours privés Pour les gens qui veulent perfectionner leurs techniques en vue des compétitions ou simplement pour s'amuser. 9h02 PM  P90X  ~ HOME FITNESS with Tony Horton —  OFF-Program  # 06 Kenpo X #06 Kenpo X saunders stretch cycle warm-up 1- Twist & Pivot — 25 each side 2- Twist & Pivot with Hook & Upper Cut — 25 each side 3- Jabs — 20 reps + 10 doubles each side 4- Jab / Cross — 25 each side 5- Jab / Cross / Hook — 25 each side 6- Jab / Cross / Hook / Uppercut — 25 each side cardio break — 60 sec 7- Step Drag / High-Low Punch — 20 reps +10 doubles each side 8- Jab / cross Switch — 20 reps 9- Hook / Uppercut Switch — 20 reps 10- Knee Kick — 20 reps + 10 doubles each side 11- Ball Kick — 30 each side cardio break — 60 sec 12- Side Kick — 30 reps each side 13- Back Kick — 25 reps 14- Three-Direction Kick — 72 reps 15- Side Lunge With High Sword / Low Hammer — 15 reps each side 16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side cardio break — 60 sec 17- High Block — 30 reps 18- Inward Block —30 reps 19- Outward Block — 30 reps 20- Downward Block — 30 reps 21- Star Block — 16 reps cardio break — 60 sec 22- Front Shuffle with High Block / Low Punch — 15 reps + 10 doubles each side 23- Knee / Back Kick — 15 reps each side 24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side 25- Hook / uppercut / Low Side Kick — 10 reps each side 26- Elbow Series — 30 reps 27- Vertical Punches — 100 reps cardio break — 60 sec cool-down & stretch BED AT 10h00 PM

FRIDAY,  July 4th 2014 8h00 PM BALLROOM DANCE PRACTICE  at home 1h00 mins Rumba RAMBLING : Je crois que la raison que la danse sociale (chacha, rumba, triple-swing, valse etc est de moins en moins populaire, c'est parce qu'il n'y a pas assez d'écoles qui l'enseigne sans "routines" . Selon moi les routines devraient être gardées pour l'Internationale, et les compétitions. La danse sociale devrait être "sociale" , c'est à dire que des gens qui n'ont pas appris ensemble peuvent danser ensemble. Les jeunes de tout les temps veulent être créatifs et libres. Ce qui est populaire c'Est le Swing, la Salsa et le Tango Argentin. BED AT 10h30 PM

SATURDAY,  July 5th 2014 Planned : Hiking at Sutton, but I don't feel it, don't feel well. 8h00 PM BALLROOM DANCE PRACTICE  at home 1h00 mins Chacha BED AT 10h30 PM

SUNDAY, July 6th 2014 M+2 en visite  Gather flowers, they are in full bloom. 8h59 AM Zumba ~ GROUP FITNESS with Karolann Paris.  60 mins / AveHR  125 75 % / MaxHR  151 90 %  / 321 cals / 40 % fat / 36  mins InZone (75%+) Feeling better than last week. but left quand and right knee still a little worrisome. Gaby has work to do so we can't have a dance practice, but I study the Dance videos we made of our steps. BED AT 10h00 PM

MONDAY, July 7th 2014  M+2 en visite Annual Check-up with Dr Poulin. All is well. BP 117 over 71 HR 66, weight OK (I don't think so, but he does) 4h33 PM BUNS OF STEEL TAE BOXE~ GROUP FITNESS  with Amélie Martin Nathalie 53 mins  / AveHR  128 77% / MaxHR  209 125%  / 298 cals / 40 % fat / 28  mins InZone (75%+) It encourages me that I find this class quite a bit easier than Amélie's classes. Maybe it's not that I'm not in shape, but that Amélie's classes are REALLY tough. 5h34 PM CARDIO MILITAIRE ZUMBA ~ GROUP FITNESS with Amélie Martin  Karolann Paris 55 mins / AveHR  192 115% / MaxHR  216 129 %  / 434 cals / 10 % fat / 2 mins InZone (HR 125 to 170 BPM) NO WAY !! LOL My HR monitor went bazurk, in fact, probably for the end of the first class as well :/ anyway, it was a good 2 hours, a good WO and my back didn't hur. So all is good. planned BED AT 9h30 PM  (Garage tomorrw moring, have to get up early.)

TUESDAY,  July 8th 2014 M+2 en visite 'til late evening 8h00 PM BALLROOM DANCE PRACTICE  at home 1h00 mins Chacha BED AT 10h30 PM

WEDNESDAY,  July 9th 2014 8h00 PM BALLROOM DANCE PRACTICE  at home 1h00 mins Chacha BED AT 10h30 PM

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