10h30 SYNERGIE 4/12  ~SMALL GROUP FITNESS with Olivier Blouin
60 mins  / AveHR  134  80% / MaxHR  156  93%  / 427 cals / 35 % fat / 46  mins InZone (75%+)
We are 5. Nice technical WU.

PLANNING

Elite  Mag  Elastogel  Home Trainer
	Bring back from storage my December 30th 2006 Trainer and set it up with my bicycle in the basement where one day maybe we'll have a NordicTrack Free Strider FS7i.. I recharge my iPod, but also want to get good earphones to be able to listen to the TV without hearing the "relatively quiet" Trainer. I had set it up on January 11th 2013, but hadn't used it enough to keep it out.

DANCE EVENING AT STUDIO DE DANSE HARMONIE

BED AT 1h30 AM

4h40 BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
51 mins  / AveHR  132  79% / MaxHR  163  98%  / 327 cals / 35 % fat / 37 mins InZone (75%+)
Some new variations of lunges.. :

5h36 CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
45 mins  / AveHR  120  72% / MaxHR  153  92%  / 239 cals / 45 % fat / 23 mins InZone (75%+)
Leave after the main course because I've had enough for my right knee.. **worried   / my knee "gave out" once on a forward lunge.

BED AT 11h30 PM

REST..

and surf on knee info.. try to notice when and where my right knee hurts. not at the same place as on June 21 st 2014 (ITB) or September 25th 2014.. on the outside BACK of my knee. This time, when my knee "gives" I feel like a 5/10 puncture just under my kneecap.. but my leg hurts at times all over and around my knee. / also right in the middle of my kneecap when I go up stairs. (maybe a couple times a day, depends ont he angle, of my foot)

BED AT 10h30 PM

Aches & pains : my right knee is still acting badly so I call for an appointment with   Dr Sylvain Ladouceur, who specializes in sports aches & pains.. but I won't have an appointement with him before 1-2 months..

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school ( 13  players ) play until 10h00 — last  games and 4 vs 5 / 3 vs 3
MY KNEE IS OK.. that's the only thing that is important tonight! oh.. and I play ok and have fun, that's nice too.

BED AT 11h30 PM

4h15 PM BALLROOM PRIVATE LESSON  at Studio de danse Harmonie ~ Louise Harrison
60 mins with Gabriel — next class Sunday, November 16th  at 4h15 PM.
Tango, and next time.. tango again

READING PFPS in part 6  : " However, a few solid days off is actually how you should start such a program, so reading this part first will give you a good grasp of what resting entails."

BED AT 10h30 PM

planning.. after the rest period
          Quadriceps setting
          Straight leg raises foot slightly outward
          Side lying straight leg raises
          Hamstring curls

          Cycling :  Complex Bicycle Seat Height Adjustment Method: The second method for determining proper seat height is more complex, but also more accurate. Begin by standing with your back against a wall, without wearing shoes, and firmly pull a book up between your legs (as though the spine were a seat). Place a mark on the wall at the top edge of the book. Next, measure the distance between the mark on the wall and the floor. Multiply the measurement by 0.883. The resulting number should be the distance from the top of the seat to the center of the bottom bracket.”     Burke, High-tech cycling

7h45 PM BALLROOM DANCE PRACTICE at HOME
1h15 mins Batchata, Merengue

BED AT 10h30 PM

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school ( 15  players including Benoit & Laurent,  and Elise who is returning after a couple of years absence) play until 10h15 — During WU I hurt the BACK of my right knee, don't know what to think about it. The rest of the evening goes ok, but I AM a little scared. I'm mostly on the team with less players.. so I get to play enough.

BED AT 12h30 AM

6h50 PM BALLROOM DANCE PRACTICE at HOME
1h00 Two steps from each dance.

Aches & Pains :  LOGGING my right knee pain

BED AT 10h30 PM

10h30 SYNERGIE cancelled /12  ~SMALL GROUP FITNESS with Olivier Blouin
Cancelled by Olivier / but that's good for me, I would have gone and not rested my knee.

DANCE EVENING IN ST-HYACINTHE
 

Mix of  ballroom dances and more : Vienniese Waltz, Slow Waltz, Quickstep, Foxtrot, Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba, Salsa, Slows, Line dances, Disco, Batchata, Rumba, Twist Right click and save to listen to Dances in bold.
	From 8h30 to 11h30, we danced alot but not all the dances. My knee was ok, but I still wasn't top shape. It was fun though. We had enough room on the dance floor and said hi to a couple we've seen quite often even when the Do-Re-Mi was still open.

Aches & Pains :  LOGGING my right knee pain

BED AT 1h00 AM

7h00 PM BALLROOM DANCE PRACTICE at HOME
1h00 Tango, foxtrot, slow waltz

BED AT 10h30 PM

Aches & Pains :  LOGGING my right knee pain

BED AT 10h00 PM

 6h15 PM BALLROOM DANCE PRACTICE at HOME
1h00 Tango, foxtrot, slow waltz, chacha

planned BED AT 10h30 PM

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : 14  players, then 12, play until 9h30, then 11 and decide to sit one out 'cause I would have been on a team where one person is always passer, and I don't like playing that way. I don't know what I'll do next time I'm on her team :/

Aches & Pains :  Start taking Naproxen for 10 days, Hurt my knee in a "there and back" movement at around 8h05.. hurts for about 30 mins.. Ice it at home at 11h00.

BED AT 12h30 AM