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I started at Energie Cardio on June 2nd, 2005.. so I'm celebrating my 1 year anniversary !  
A round of orange juice for everyone!

 

BASIC WEEKLY TIMETABLE

Monday
10 mins rowing WU
50 mins core and upper body strength WO
60 mins Group-fitness Cardio Tae-Boxe
60 mins Group-fitness Yoga I

Tuesday
Day off


Wednesday
10 mins rowing WU
75 mins full body strength WO
40 mins cardio
~ HIIT 1min-2min and 3min-3min

Thursday
60 mins Group-fitness Yoga II
60 mins
Ballroom QuickStep class
(right click and save to listen)


Friday
2 - 6 hours  hiking

Saturday
Day off

Sunday
10 mins rowing WU
75 mins
full body strength WO
40 mins cardio ~ HIIT 1min-2min and 3min-3min

 

I color code the logs

ooo Lowered  weights,  reps or sets
ooo Upped  weight, reps or sets
ooo Pleasant surprise

 

FRIDAY, June 2nd 2006

Mont Saint-Hilaire

HIKING  start 10h00am
WEIGHT OF PACSAC : 33 lbs

RED trail, starting and finishing at the P
UP 1h15 mins  /  411 calories / 45% fat / AveHR 119 71%/ MaxHR 153 91% / 28 mins inZone (75%+)
DOWN 1h09 mins  /  284 calories / 55% fat / AveHR 104 62%/ MaxHR 139 83%

I really need a better pac sac for these weights.. and didn't have time to go try my big pacsac that's in the back of the garden shed.

wheather : short and t-shirt weather,  but quite a bit of mosquitos on the bottom half of the red trail
..

 

DIET
Blogging

SATURDAY,  June 3rd 2006
OFF DAY

SUPPER AND YEAR END GALA AT DANCE SCHOOL

Mix of  ballroom dances and more :  Vienniese Waltz, Slow Waltz, Bachata, Tango, Jive (Rock n' Roll), Tripple-Swing (Swing), QuickStep, Foxtrot, Cha cha,  Mambo, Samba, Merengue,  Slow, Hustle, Disco,  Line dances, Twist,  Passo Doble, Rumba. Right click and save to listen to Dances in bold.

Le Sodanse, Beloeil
With the theme of an evening on a cruise ship the dance hall where we take our ballroom dance classes had alot of atmoshere. There were some competitions and some demonstrations, like the Viennese Waltz in the picture, but also alot of time to dance. We were with two other couples from our classes and had alot of fun..
 

BED AT 3h15 AM

DIET
Blogging

SUNDAYJune 4th 2006

WARM-UP Rowing
10 mins / AveHR 108 /  MaxHR 126 / 45 cals
Feeling feverish, but I'm sure it's just my 5 hours sleep and dancing last night.

WORKOUT   Previous workout   ~   Next workout                                                                                                             
(program #7
Hiking by Steve Lussier :  week 4).
1h29 / 257 calories / AveHR 91 / MaxHR 135

This is a Consolidation Week
Honest Work-Out

1) 16" Step-Ups  2 x 15 ea leg ; DB 20s 3-0-3
Back to DBs after doing one WO with PacSac

2) 12" Step-Downs 2 x 15 ea leg ; DB  15s 3-0-3

3) Prone Hip extensions on Swiss ball  2 x 15 ; Ankle weights  16 lbs  with abs on the ball and elbows on the ground  2-2-2

4) Bent over rows on low pully, narrow hold   2 x 12 x 140 lbs  3-1-2(pull)
Going good.

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 60 lbs     3-1-2(pull)
for once I remembered that I have a WO planned for tomorrow as well.. so I'll just consolidate the progress I've made.

6) Close grip DB press on Swiss-ball  narrow hold   2x 12 ; DB 25s    3-0-1
lowered weight but excellent tempo and Range of Motion.

7) Alternating (really)  Front raise on Bosu : flat side down.  2 x 12 ea arm ; DB 12 3-0-3
This hurt my left shoulder last time, so I'm taking it just to "honest work" and not more.

8) Hammer Curls, front foot on Bosu.2 x 12  DB15s    2-0-2
Didn't try the 20s, but actually balanced more on one foot and used Bosu just for support when necessary.

9) Alternating Push-downs on Freedom Trainer 2 x 12 x 55 lbs  2-0-2
ok

10) Bosu Crunchs  2 x 15 ; DB 8   Arms above head 2-2-2

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 45  2-0-2
Tried the 50 but quicily decided to stay with 45.. to play it safe.


CARDIO
18 minutes (on Precor 546)
including : 6  times 1min-2 mins HIITs  at up to CrossRamp 16 - Resistance 13
AveHR  123 73%  /  MaxHR 146 86%  / 106 cals / 45 % fat /  7 mins InZone (75%+)
Honest Work.. felt feverish and faint at the end.. It's real tough to WO when I went dancing late the evening before..

DIET
Blogging

MONDAYJune 5th 2006
I find Mondays real hard at work.. sleepy all day. Had 1 cup coffee and a bagel before going to the gym.

WARM-UP Rowing
10 mins / AveHR 114 /  MaxHR 123 / 51 calories  
Good effort, don't need much more to warm up.

WORKOUT   Previous workout   ~   Next workout                                                                                                             
(program #7  Hiking by Steve Lussier : week 4)
42mins / 198 calories / AveHR 111 / MaxHR 146

upper body
This is a Consolidation Week.

4) Bent over rows on low pully, narrow hold was 1 x 12; 140lbs  / 1 x 12; 145lbs  3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 1 x 12 ea arm ; 55 lbs  / 1 x 12 ea arm ; 60 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  2 x 12 ; DB 25s,    3-0-3
Excellent Range of Motion and tempo. Couldn't have done it so "clean" with more.

7) Alternating (really alternating) Front raise on Bosu : flat side down.  
2
x 12 ; DB 12s  3-0-3
Protecting my left shoulder

8) Alternating Hammer Curls, front foot on Bosu.
Do not extend completely the arm that is waiting.  3-0-3
2
x 12 ea arm ; DB 15s  
consolidation..

9) Alternating Push-downs on Freedom Trainer 2 x 12 ; 55 lbs   3-0-3
More difficult than yesterday. Two days in a row is challenging. But tomorrow is a day OFF.

10) Bosu Crunchs  2 x 15 ; DB 8   Arms above in extention  of head 2-3-2
*note : above head here means biceps at ears and arms in extention of head.. not towards the ceiling like we do in Cardio-Tae-Boxe

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 45 2-0-2

PHYSIO
Rotator cuff exercises and wrist curls
I don't do them all the time, and I don't log them.. but I'm not forgeting them, when they fit in the time I have.

CARDIO TAE-BOXE ~ GROUP FITNESS with Amélie Martin
56 minutes /  AveHR  127 76%  /  MaxHR 168 100%  / 348 cals / 40 % fat /  30 mins InZone (75%+)
Added "Jumping-Jabs".. (jumping jack + front jab) and new kicks. Lots of Obliques work plus biceps and triceps with weights.


ENERGY YOGA I
~ GROUP FITNESS with Jacinthe Fortin
60 minutes ~170 calories?
Nice varied class.. lots of stretching and some obliques

ACHES AND PAINS
Sore left knee after Yoga.. but it might be from the Cardio-Tae-Boxe.. I  ice it and don't walk on it too much.. anyways, it's 9h30 pm.. I'll be going to bed soon.

DIET
Blogging

TUESDAY,  June 6th 2006

DAY OFF
.
Real day off.. nothing planned.. I'll edit if something comes up.

DIET
Blogging
 

BED AT 10h00 PM.

WEDNESDAYJune 7th 2006

WARM-UP Rowing
10 mins / AveHR 122 /  MaxHR 133 / 57 cals
Felt good, considering the big day I had at work.

WORKOUT    Previous workout   ~   Next workout                                                                                                              
(program #7
Hiking by Steve Lussier :  week 4)
1h28 / 321 calories / AveHR 99 / MaxHR 148

This is a Consolidation Week.
Didn't have time for the last exercise because I talked a little with Elisabeth (the Rumanian Lady). But it was a nice chat, worthwhile.

1) 16" Step-Ups  2 x 15 ea leg ; DB 20s 3-0-3

2) 12" Step-Downs 2 x 15 ea leg ; DB 15s 3-0-3

3) Prone Hip extensions on Swiss ball  2 x 15 ; 16 lbs  with abs on the ball and elbows on the ground  2-4-2

4) Bent over rows on low pully, narrow hold was    2 x 12 x 145 lbs  3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 60 lbs     3-1-2(pull)
at the limit for left arm, but easy for the right arm.

6) Close grip DB press on Swiss-ball  narrow hold   2x 15 ; DB 25s    3-0-2
Stayed at 25s but added reps..

7) Alternating (really)  Front raise on Bosu : flat side down.  2 x 15 ea arm ; DB 12s  3-0-3
*careful with my left shoulder

8) Hammer Curls, front foot on Bosu. ; 2 x 12ea arm  DB 15s     3-0-3

9) Alternating Push-downs on Freedom Trainer 2 x 12 x 55 lbs  2-0-2
Drank some orange juice

10) Bosu Crunchs  2 x 15 ; DB 3   Arms above head 2-2-2

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 45  2-0-2


CARDIO
I let Eric, one of the trainers, chose which HIIT I'd do.. though he didn't know what he was choosing LOL
39 minutes (on Precor 546)
including : 6  times 3min-3 mins HIITs  at CrossRamp 16 - Resistance 12
AveHR  132 79%  /  MaxHR 155 92%  / 257 cals / 40 % fat /  23 mins InZone (75%+)
3mins-3mins intervals after the kind of day I had, and the WO.. was very challanging.. and I couldn't go Max.. but it was an honest workout .

STRETCHING
Seven mins in the gym, and a little in the showers
 

All in all.. after the shower.. I felt tired, but real good

DIET
Blogging

THURSDAY,  June 8th 2006
Excellent day at work, although I took a long nap at noon... glad to be in an air-conditionned building at work.. it was real hot outside. My left shoulder (in front, near the chest) hurt all day, but I took 3 Motrins before going to class and forgot about it. I "think" it was something I did in Cardio-Tae-Boxe, but not sure what.

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe Fortin
60 minutes  Some nice cross-legged stretches, and started practicing the candle position.


QUICKSTEP CLASS
.
60 mins
humm.. I really didn't like the class today, about 80% of it was geared for the men.. Alain and Lise say that if the men have the steps.. we'll be able to follow.. but in the regular classes we still have our turn at practicing..

QUICKSTEP PRACTICE AT HOME
15 mins
getting it..

DIET.
Blogging
 

planned BED AT  Midnight.. but stayed up 'til 1h30am

FRIDAY,  June 9th 2006
It sure feels good not to work on Fridays, even if the pay is less, even if I'm not hiking.. It's good to have some time to just "live".

DAY OFF
.
Already???? well.. taking it a day in advance, since tomorrow, if everything goes well, we'll be hiking in the Adirondaks. .Lots to do though.. some cleaning, some packing, catching up on e-mails, a little too much eating..but I'll burn it off tomorrow.

and some good reading

Periodization Training for Sports

Just got it in the mail a few days ago.. If I wasn't so busy, I wouldn't put it down 'til the end! Some of it I already know for other books and from my coaching cerification in 1996.. but I never had it all spelled out so clearly.

DIET
Blogging
 

planned BED AT 10h00 PM at my brother's place in Brossard, so that we are about an hour closer to our destination..

SATURDAYJune 10th 2006

HIKE put off 'til tomorrow because of 100% rain today.

GRANBY ENERGIE-CARDIO
WARM-UP Rowing
10 mins / AveHR 115 /  MaxHR 128 / 52 cals
The Rower isn't exactly like the one at my regular Gym.

WORKOUT   Previous workout   ~   Next workout                                                                                                               
(program #7
Hiking by Steve Lussier :  week 5)
50 mins / AveHR 107 /  MaxHR 149 / 220 cals


This is a "rest week in preparation of big hike to Mount Gothics on June 18th".
For now, that means, Work-Out.. but don't push. I just hope it won't be cancelled and that I can get a ride to go.


only did the first 7 exercises, wasn't really feeling well.

1) 16" Rotational Step-Ups  2 x 12 ea leg ; DB 20s 3-0-3

2) 12" Lateral Step-Downs 2 x 12 ea leg ; DB 15s 3-0-3

3) Prone Hip extensions on Swiss ball  2 x 15 ; 16 lbs  with abs on the ball and elbows on the ground  2-4-2

4) Bent over rows on low pully, narrow hold was    1 x 12 x 135 lbs / 1 x 12 x 150 lbs 3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on 12" red  (enflated) stabilisation disc 2 x 12 ea arm ; 60 lbs     3-1-2(pull)
at the limit for left arm, but easy for the right arm.

6) Close grip DB press on Swiss-ball  narrow hold   2x 15 ; DB 25s    3-0-2
Handles different than at my gym.. did one set each way : / \ and \ /
.

7) Alternating (really)  Front raise on 12" red  (enflated) stabilisation disc  2 x 15 ea arm ; DB 12s  3-0-3

DIET
Blogging

SUNDAY, June 11th 2006

ADIRONDAKS
First hike :  Mount Hurricane
HIKING  start 9h36am
WEIGHT OF PACSAC : 10 lbs
With Gabriel, and Club Rando : *Colin-LaForumi, Sylvie-Syl, Nicole-varappeuse, Jacques-Kawa, Nancy-Magnolia, Sylvie-Rojju, Martine-Papillon, Ingrid-Ingrid, First Outing with the ClubRando.

After thought : I think I should have shortened my hiking poles about 1,5" going up.. and lengthed them 1,5" going down, instead of leaving their at my normal length.

DISTANCE 8,5 km
DENIVILLATION
610m ( 2000 feet )
UP 1h42 mins  /  738 calories / 30% fat / AveHR 138 82%/ MaxHR 164  92% / 1h16 inZone (75%+)
DOWN 1h20 mins  /  384 calories / 55% fat / AveHR 114 68%/ MaxHR 136 81%
wheather : grey with some drizzle at times.. windy in the clouds on top. 55°F

Gabriel at Mount Hurricane View from Mount Baxter  

Second hike : Mount Baxter  
start  ~2h30pm
With Gabriel, and Club Rando : Sylvie-Syl, Nicole-varappeuse, Jacques-Kawa
DISTANCE 3,5 km
DENIVILLATION
235m ( 771 feet )
UP and DOWN  1h20 mins  /  412 calories / 45% fat / AveHR 115 68%/ MaxHR 158  94% / 25 mins  inZone (75%+)
wheather : grey with some sun at times.

Really loved my day. And I'm already looking forword to my next hikes!
 

DIET
Blogging

MONDAYJune 12th 2006
Had a vacation day left this year and had it planned for today.. but just loafed around all day at home.

WARM-UP Rowing
10 mins / AveHR 94 /  MaxHR 101 / 32 calories  
Really low energy levels..

WORKOUT    Previous workout   ~   Next workout                                                                                                            
(program #7  Hiking by Steve Lussier :  week 5)  .
54mins / 147 calories / AveHR 89 / MaxHR 139

upper body
This is a "rest week in preparation of big hike to Mount Gothics on June 18th".
For now, that means, Work-Out.. but don't push.  and Actually today is more of a recup day from yesterday than anything else

4) Bent over rows on low pully, narrow hold was 2 x 12; 150lbs  3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 65 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  2 x 12 ; DB 25s,  real slow..  3-0-3

7) Alternating (really alternating) Front raise on Bosu : flat side down.  
1
x 12 ; DB 15s / 1 x 12 ; DB 12s   3-0-3
Testing left shoulder

8) Alternating Hammer Curls, front foot on Bosu.
Do not extend completely the arm that is waiting.  3-0-3
2
x 12 ea arm ; DB 15s  

9) Alternating Push-downs on Freedom Trainer 2 x 12 ; 60 lbs   3-0-3
I think it shows that I had a rest from this exercise.. broke the 55lbs plateau I'd been on for a while.

10) Bosu Crunchs  2 x 15 ; DB 10   Arms above in extention  of head 2-3-2
Abs going strong, yesterday's hike doesn't seem to have affected them.

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 50 2-0-2
a little heavy for the arms..

PHYSIO
Rotator cuff exercises and wrist curls
 

CARDIO TAE-BOXE ~ GROUP FITNESS with Amélie Martin
51 minutes /  AveHR  112 67%  /  MaxHR 159 95%  / 246 cals / 50 % fat /  15 mins InZone (75%+)
Much lower energy than usual, and I'm certain it's because of yesterday's hike.. but still good to get through it..


ENERGY YOGA I
~ GROUP FITNESS with Jacinthe Fortin
60 minutes ~170 calories?
I definately had lousy style..

ACHES AND PAINS
Sore left knee started during hike.. and only got worst with todays gym. I  ice it and I'll take Ibprofens..

DIET
Blogging

TUESDAY,  June 13th 2006

DAY OFF

And a really needed one. And it really feels good to let my mind wonder on other stuff besides physical fitness.  But my left knee continued acting up and googling told me that it might be because of my cheap hiking shoes.. but I definately don't have money to get new ones. Will have to do without. Iced it just a couple times..

DIET
Blogging
 

BED AT 10h00 PM.

WENESDAY,  June 14th 2006

DAY OFF

My knees are better but I still feel them, so I'm taking a "sick leave" from training..Maybe it's in Yoga classes, with the extreme stretching we do, that I hurt myself, I don't know.. but I took it as an opportunity to learn more about knee pain and hiking..

Backpacker.com on knee pain
Manual For Your Knees
Say "good-bye" to knee pain on the trail

By Gina DeMillo, May 2002

knees0502_polls.jpg
 
Photo by John Burcham

I'm not a gambling woman. So when Southwest Editor Annette McGivney suggested we backpack down one of the nastiest trails in the Grand Canyon to test some new joint-saving techniques, I said, "No, thanks, I've done enough damage to my knees." Turns out Annette had an ace up her sleeve, in the person of Cynthia Billings. A Flagstaff-based physical therapist who works at the Grand Canyon National Park medical clinic, Billings had promised to teach us a few simple techniques guaranteed to cure our aches and pains. I quickly reconsidered. A rim-to-river hike was on my life list, and I'd get step-by-step advice from a knee expert while watching sunlight dance on redrock walls. It sure beat another visit to my local sports clinic.

The New Hance Trail dished out 8 hours of sharp switchbacks and steep dropoffs, the kind of pounding that would usually leave us soaking sore knees in the nearest cold creek. Yet the only thing we chilled in the Colorado River that night was a small bottle of rum. And 3 days later, after almost 11,000 feet of elevation gain and loss, we emerged without a twinge of knee pain. A miracle? Nope. Just a slew of knee-saving tips that really work.

At Home

>>Squat And Crunch

Billings put us on a pretrip regimen of exercises designed to strengthen the muscles surrounding our knees, but also our ankles, shoulders, and stomach. Stronger ankle and trunk muscles improve balance, reducing the stumbles and awkward steps that can strain or rupture knees. Billings recommends lunges, squats, and stomach crunches three times a week, starting 3 to 6 weeks before your trip. "Do three sets of as many quality reps as you can manage, with a minute or so rest in between."

>>Surf A Sofa Cushion

Weak ankles lead to more knee twists, so spend extra time strengthening those joints. Stand on one foot on a pillow or similar unstable surface and try to maintain your balance. Repeat with the other foot. As your balance improves, add a controlled dip, mimicking the posture of a deep uphill or downhill step.

>>Reduce And Replenish

During trip planning, find ways to lessen demands on your knees. Avoid routes that require big-mileage days, multiple mountain passes, or long hours of rock-hopping. Schedule time for rest breaks and unexpected delays. Pack extra snacks to boost your energy and muscle recovery, and stay well hydrated.

>>Lighten Up

Billings suggests packing as lightly as possible, because less weight on your back means more stability and less joint pounding. Only a mile down the winding, rocky New Hance Trail, I paused to celebrate having left my book, camp chair, and other luxuries behind

>>Break 'Em In

Boots and knees, that is. Choose the right boot, wear it while you train, and your knees will thank you, says Kirby L. Turnage, M.D., an orthopedic surgeon and seasoned hiker. "Lightweight boots put less strain across the knee," notes Dr. Turnage, but it's more important to train with the boot you'll wear on the trail. "Before a recent winter hike in Colorado, I wore my heavy boots and a loaded pack on the stairclimber at the gym. I got a lot of laughs, but once I hit the trail, I was able to hike 8 hours a day on steep trails without a problem," he says.

>>Support Your Feet

If you tend toward flat-footedness or pronation, ask your boot salesperson for quality insoles that support your arches. "Excessive pronation causes problems for your foot and ankle and strains the inside of your knee," according to Dr. Turnage. If pain continues even with the over-the-counter insoles, see an orthopedist who can prescribe custom orthotics.

On The Trail

>>Grow More Legs  

Trekking poles made our loads seem even lighter by offering more stability and balance. "Oftentimes, it's the twisting move people do to regain their balance that ruins their knees," says Billings. "Without poles, you have only your muscles and ligaments to balance you. With poles, you have 3 or 4 points of contact."

When lowering yourself down steep drop-offs, use the double-pole plant technique, placing both poles simultaneously and easing yourself down. Use the poles as extensions of your arms, as shown above. (See Body Language, December 2001, for more on proper pole use.) "Just beware of telescoping poles," says Northwest Editor John Harlin. "I've taken bad tumbles when loose pole sections collapsed under heavy pressure."

>>Stretch, Don't Strain

"When my knees start to twinge, I drop my pack for a stretch break that brings blessed relief," says Northwest Editor John Harlin, who has taken his joints up and over hundreds of mountains. Loosening your muscles eases the strain on tendons and ligaments, reducing the likelihood of inflammation and tearing. Stretch for 10 to 15 minutes after any cool-down period, such as lunch or an afternoon siesta, focusing on quads, hamstrings, calves, and ankles.

>>Climb Down The Ladder

Billings also suggested that we maneuver backward down steep drop-offs. "Many backpackers find it easier to use their stronger uphill muscles (hamstrings and glutes) to lower themselves off boulders and ledges." Though hiking in reverse was a bit intimidating, stepping backward reduced the jolt to our knees.

>>Unbuckle Thy Knees

Dr. Turnage and Billings agree that landing on locked knees is like driving a car without shocks; the jolt can send pain throughout your body. "Try to step down in a less concussive manner," says Dr. Turnage. "Allow your knees to bend and your muscles to absorb the weight." Billings adds that if your knees tend to lock, you should work on strengthening your leg muscles at home and lightening your pack weight.

>>Look Before You Leap

If a drop-off is too big to step down, don't jump. "When you've been hiking 8 hours, your muscles will be fatigued, and rock hopping or jumping as you descend could lead to a serious twist or break," says Billings.

"I'll sit down and slide over a big step," says Mike Frick, a Grand Canyon backpacking guide. Hopping the occasional stream is fine, but if your trip involves several crossings, change into sandals and wade across.

>>Squat No More

Whether you're driving tent stakes into the ground or cooking over a tiny stove, squatting stresses ankles and knees. "At the end of the day, when your muscles are tired, you're more likely to injure yourself by squatting," says Billings. If you have to get down low, kneel on something soft, like a fleece jacket. Better yet, raise your stove up on a rock so you can sit or stand to cook.

>>Treat Pain Early

At the first twinge of pain, perform preventive joint maintenance. Stretch. Lie down and elevate your ankles and knees above your heart (use a rock or tree trunk as a footrest). If your ankle is unstable, your knee may twist to compensate, so extra support for your ankles could mean less pain in your knees. Try taping your ankles or wearing an athletic ankle brace.

If you begin to feel pain on either side of your kneecap, try this makeshift knee brace:

Step 1. Place a patch of tape (athletic tape is best, though medical or duct tape will do) behind your knee and on the side opposite the pain.

Step 2. Tear a second piece of tape long enough to wrap around your knee. Anchor one end of the tape on the patched side of your knee, then tear the strip lengthwise and pull each end around your kneecap, as shown above.

Step 3. Secure the loose ends on the other side of your knee. Frick, who regularly carries 90-pound packs for his clients, says you shouldn't be afraid to look to a stronger hiking partner for help. "Ask your friend to carry some of your gear. It's amazing how losing a few pounds makes your knees happy."

>>Follow No Leader

"We backpackers often trace the footsteps of the hiker in front of us," says Billings. But following in the footsteps of someone who is much taller or stronger than you could mean added stress on your knees. "If you're shorter, look for ways to take smaller steps, especially going downhill. Create miniswitchbacks as you hike, and don't step up or down a ledge that's too big for you if there's a way to go around it" (see the photo above left).

>>Check Your Alignment

At 6' and 5'10", respectively, Annette and I were accustomed to using our gangly legs to step around or over obstacles, often at awkward angles. Our long, sometimes clumsy steps resulted in twinges of knee pain. The reasoning: When your alignment is off, your muscles and ligaments have to work harder to keep your ankle from rolling and your kneecap tracking straight. "It's just like a car," reports Billings. "Bad alignment is no big deal if you're just going a few miles. But drive a lot farther and you'll wear out your tires."

Billings said the pain would subside if we kept both legs in alignment as we walked. "With each step you take, make sure to keep your hips, knees, and feet parallel to each other," advises Billings. "If one knee is facing forward, the other shouldn't be twisted to the right or left."

In Camp

>>Free Your Feet

...and your knees will smile. Changing into camp shoes or sandals "gives your feet and lower legs huge relief by improving circulation and relieving pressure on your heels and ankles," advises Billings. "Plus the lighter, more comfortable shoes can help relax your gait, which eases strain on your knees."

>>Massage, Anyone?

Nothing helps muscles recover from a long day on the trail like a massage. Take turns with your partner kneading calves, quads, and hamstrings. "Light massage is best-almost like stroking a dog," says Billings.

>>Skinny-Dip Soak

Jump in a chilly lake or river, and you'll do wonders for your circulation and muscle and joint recovery. It might make you smell better, too.

No More Knee Pain

Our experts showed us how to prevent the most common backpacking knee injuries.

Injured ACL (Anterior Cruciate Ligament)
Symptoms: Swelling; instability of your knee following twisting or "pop" sound
Prevention:
* At home: Strengthen quads and hamstrings
* On the trail: Avoid twisting and locking knees; use trekking poles and lighten your load

Posterior Knee Pain
Symptoms: Pain behind your knee; could be related to a torn meniscus (see below)
Prevention:
* On the trail: Avoid forceful twisting; have a friend hoist your pack onto your back; take breaks to stretch leg muscles
* In camp: Avoid squatting
 

Strained Collateral Ligament(s)
Symptoms: Pain on either side of your knee; stiffness and pain following a fall; instability of your knee
Prevention:
* At home: Practice balancing to prevent falls on the trail
* On the trail: Avoid hopping over obstacles or jumping down; use trekking poles for stability
 

Anterior Knee Pain (Patellofemoral Syndrome)
Symptoms: Pain over or below your kneecap; pain when hiking downhill; more common in women because their wider hip angles cause the knee to track differently
Prevention:
* At home: Strengthen your quads
* On the trail: Avoid long sections of downhill hiking; lighten your load; use an over-the-counter neoprene sleeve to help keep knee tissues warm and apply gentle pressure
* In camp: Avoid squatting
 

Torn Meniscus (the cushion between your femur, or thigh bone, and tibia, or shin)
Symptoms: Swelling; pain on either side of your knee; buckling or locking of the joint when it's in a bent position
Prevention:
* At home: Improve balance and strengthen ankles and knees
* On the trail: Avoid forceful twisting; have a friend hoist your pack onto your back; use trekking poles
* In camp: Avoid squatting

 

my thoughts

* When the hills are steep : shortened  hiking poles about 1" going up.. and lengthed them 1" going down, instead of leaving their at my normal length.
* Bring a washcloth to soak in water and put on knees during rest periods if it's impossible to soak the legs in a stream.
* Carry duct-tape for emergencies.
* Loose a couple pounds of body weight...

DIET
Blogging
 

BED AT 10h30 PM.

THURSDAY,  June 15th 2006
Ok day at work.. but next week there are four sessions of exams.. and that makes me nervous.

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe Fortin
not today...

QUICKSTEP CLASS 60 mins
QuickStep (right click and save to listen)
Mostly moving around the floor.with a little footwork, next week the class is on Monday..
oh.. and don't worry.. you're not really supposed to understand what's below

1,2,3, one long step to the side with left (for the ladies)
4
back
slow, quick, quick, slow, basic back-side-back
slow, quick, quick, slow, basic front-side-front
slow, quick, lock, slow, back, back, left foot locks  in front of right foot, right foot steps back
slow, quick, quick, turning
slow, quick, quick, turning
slowww, quick, lock, slow, back, left foot locks back in front of right foot, right foot steps back
slow, slow, quick, quick back and then forwards en continuité

DIET.
Blogging
 

BED AT 11h30 PM

FRIDAY, June 16th 2006

Mont Saint-Hilaire
I have a long hike planned for Sunday with the Club Rando, so today is just a short/easy one.
HIKING  start 10h07am
WEIGHT OF PACSAC : 8 lbs

RED trail, starting and finishing at the P
UP 1h10 mins  /  351 calories / 50% fat / AveHR 114 68%/ MaxHR 151 90% / 18 mins inZone (75%+)
DOWN 1h11 mins  /  235 calories / 60% fat / AveHR 96 57%/ MaxHR 142 85%

Beautiful sun, summer breeze, all in all like a walk in the parc but it would be alot more work if I wasn't fit

wheather : short and t-shirt weather,  but I was dressed in sweat pants and t-shirt..
 

 

DIET
Blogging

SATURDAY,  June 17th 2006


DAY OFF

Preparing for tomorrow's hike.

Sophie, the girl from Club Rando I was supposed to go to the hike with cancelled because of a bad cold..I actually wasn't too disappointed 'cause all week I was wondering about how my knees would take a long hike.  I was also scared à little of the ride home.. having 1 hour car drive morning and night to go to were I was to meet her. I was real proud to play it safe and take the first opportunity not to go when she cancelled the ride. BUT.. well.. I did feel like going.. so I asked Gabriel if he felt like going, now that he had done an intermediate hike last week.. and he said yes!!! So we're going, but not exactly with the club but at the same time.

Buying stuff

There's a great Outdoor Stuff store in Beloeil, SAIL. We went to buy some Chlorine tablets.  I like them more than the new stuff that's liquid and you have to mix two liquids before putting it in the water.

and I also bought Gabriel the same Hiking Poles as I have.. the
LEKI Makalu Tour poles with shock absorbers.. It's a gift.. just because he is so wonderful!. but he decided to chip in part of the cost.

But after that we went to
LaCordée and bought a topo map of the Adirondack Park, by National Geographics. I also bought a Platypus 2+L collapsable water bag. but not the system to drink directly from it.. I just want to be able to refill my water bottle when I need to with out carrying extra water bottles that are heavier

Bringing stuff

I won't bring the topo map on the hike, just in the car, but I scanned it in the region we'll be hiking and printed it out, and put it in a recycled milk bag. That's much lighter and I'll keep tha big map intact.
I'll also bring the "Randonnée Pédestre - Nord-Est États-Unis" book I bought maybe 10 years ago.

DIET
Blogging
 

BED AT 10h00 PM.

SUNDAY, June 18th 2006

ADIRONDAKS
Mount Gothics
HIKING  start 9h00am / finish 8h00 pm
WEIGHT OF PACSAC : 15 lbs
With Gabriel, and later Club Rando : *Colin-LaForumi, Stéphane-Boussole68, Ingrid-Ingrid, Michel-michel123, Carine-ctj,Valérie-Soleil, Nicolas, Richard, ?, 


DISTANCE ~25 km
DENIVILLATION
910m
UP 3h52 mins  /  1306 calories / 45% fat / AveHR 120 71%/ MaxHR 161  96% / 1h22 inZone (75%+)
I hadden't blocked my Cardo Monitor and it stopped for about 20 mins before I noticed what had happened.
MORE UP 1h51 mins  /  730 calories / 35% fat / AveHR 131 78%/ MaxHR 160  95% / 1h10 inZone (75%+)
lunch
DOWN 3h57 mins  /  1367 calories / 45% fat / AveHR 122 73%/ MaxHR 147 88% / 1h36 inZone (75%+)
EXTRA 30 mins  /  back to River crossing to get photo I had missed in the morning.

KNEES I was careful all day.. used my poles up and down except for the part that had cables.. and my knees gave me no problems at all.

wheather : Warm and sunny.. hot at the top

The trail #3 that's on the south Side of the Ore Bed Brook is spectacular but alot less used than the other side.

If you google-image for ' Gothics hiking ' you'll find pictures of the trail #4, that's actually the Friction Climbing section with the cable in the picture below.

All distances on the map are in Miles.

 

More comments probably later.

 

Views from MOUNT GOTHICS

Gabriel's first full day hike. What a start!

I learned the phrase "friction climbing" .. but on some section there were cables . Gabriel chose to have fun with them both going up.. and down.. I took the more technical way and only grabbed on to them when I really needed to.

probably more comments later..

Stéphane from Club Rando has fun jumping back and forth on rocks that I was just glad to get across. I'll have to practice that skill sometime.. I don't trust myself (nore my boots) very much in this kind of situation.

 

 

 

 

 

 

 

More photos


 

DIET
Blogging

MONDAY,  June 19th 2006
Zen day at work, sort of in a daze. But showed some of the pictures of yesterday's hike and talked about it. Was fun 

ENERGY YOGA I ~ GROUP FITNESS with Jacinthe Fortin
not today...

QUICKSTEP CLASS 60 mins
QuickStep (right click and save to listen)
Alain and Lise showed us the whole routine we'll be learning.. it doesn't really impress me, but it's nice.. We did lots of practice and detalis corrections but added a bit as well. I was VERY tired.. Gaby had selpt 1,5 hours after work.. but I had worked on my photo album of the hike and my log instead.

Q=quick... S=slow...  bold=lady's right...
S, 1, 2, 3, 4 S, Q, Q  the 1-2-3 is running back with the 4 a lock. S to the side and then QQ "assemblez".

DIET.
Blogging
Weight : 142   and very motivated to be careful of what I eat.
 

BED AT 11h00 PM

TUESDAY,  June 20th 2006

DAY OFF

Huge day at work!

Some thoughts :

*If I had worn some gaiters, the little rock or whatever gave me the blister under my foot would not have gotten in. Nore would it have given me a blister if I had taken it out when I first felt it.

*Sometimes I wear long legged pants that stress my knees when I climb.. I know I can't always wear shorts.. but I do feel the difference when I do.

*I saw how useful a GPS can be during the Mount Baxter hike, and I wished I had had one during the Gothics hike.. I know how to use a compas.. but a GPS is way better and less risky.

DIET
Blogging
 

BED AT 8h30 PM !!

WEDNESDAYJune 21th 2006
Last day of exams for the students (I'm in charge of passing exams at a secretarial and accounting school)..and even better.. exams finished at noon.. What a relief.. the year is "over".

WARM-UP Rowing
10 mins / AveHR 109 /  MaxHR 120 / 46 calories  
good..

WORKOUT   Previous workout   ~   Next workout                                                                                                             
(program #7  Hiking by Steve Lussier :  week 6)  Post Hike Recovery.
1h23 / 391 calories / AveHR 110 / MaxHR 153

Going good in everything.. but didn't push it.. just getting back into the beat. Showed pictures of the hike to some of the trainers. One of the trainers seemed so interested that he might go there during his vacactions soon.

1) 16" Step-Ups  2 x 15 ea leg ; DB 20s 3-0-3

2) 12" Step-Downs
2 x 15 ea leg ; DB  15s 3-0-3

3) Prone Hip extensions on Swiss ball  2 x 15 ; Ankle weights  20 lbs  with abs on the ball and elbows on the ground  2-2-2

4) Bent over rows on low pully, narrow hold was 2 x 12; 150lbs  3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 65 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  2 x 12 ; DB 25s,  real slow..  3-0-3

7) Alternating (really alternating) Front raise on Bosu : flat side down.  
2
x 12 ; DB 12s   3-0-3

8) Alternating Hammer Curls, front foot on Bosu.
Do not extend completely the arm that is waiting.  3-0-3
2
x 12 ea arm ; DB 15s  

9) Alternating Push-downs on Freedom Trainer 2 x 12 ; 60 lbs   3-0-3

10) Bosu Crunchs
 2 x 15 ; DB 10   Arms above in extention  of head 2-3-2

11) Side Bends  one hand at ear,
 2 x 15 ea side ; DB 50 2-0-2

CARDIO
30 minutes (on Precor 546)
including : 8  times 1min-2 mins HIITs  at CrossRamp 12 - Resistance 12
AveHR  134 80%  /  MaxHR 158 94%  / 255 cals / 35 % fat /  25 mins InZone (75%+)
Was difficult.. but managed to keep it around 14,5 METs during the intervals. .


DIET
Blogging

BED AT 11h15 PM I wanted to go at 10.. but had things I also wanted to do

THURSDAY,  June 22nd 2006
I would have needed an hour more of sleep.. felt it all day.

HOPPING
5 minutes  Practiced jumping from one coloured square to another at different distances. The squares are actually just decorations on the floor of the gym and in the hallway to the showers and ladies' gym. but I'm sure it's a good place to start practicing what I need to jump from one rock to another while crossing a stream or something. I'll make it harder as I can, but what's important is to do it often, now that I've notice that I need some practice and specially.. more confidance.

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe Fortin
60 minutes  Nothing new, but felt good. Elizabeth was at the class today.. we exchanged phone numbers.. she'd like to hike with me sometimes.

DIET.
Blogging
 

BED AT 11h00 PM as planned 

FRIDAY,  June 23rd 2006

BIKE RIDE
Start : 10h00 AM easy ride
THERE 1h04 mins  /  444 calories / 35% fat / AveHR 134 80%/ MaxHR 152  90% / 53 mins inZone (75%+)
BACK 1h03 mins  /  376 calories / 45% fat / AveHR 124 74%/ MaxHR 143  85% / 34 mins inZone (75%+)

ESTRIADE

Total time : 2h07 plus 15 mins stop at Waterloo
Total distance : 42 km

About 22°C, grey skies and more wind than I expected.
From Granby to Waterloo and back.


Lac Boivin in Granby
Bromont Ski Hills
Lake at Waterloo
me and my Trek 700 Multi-Track

 

SHOPPING
Gabriel is thinking of buying a light tent for 2, so that we can go on overnight hikes. Looked at seom stuff at SAIL before we went on to Monréal. There's the MRS HubbaHubba that looks interesting.

DANCE EVENING IN MONTRÉAL

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
Right click and save to listen to Dances in bold.

Do-Ré-Mi Stardust
Maybe I should have eaten more supper, or taken a nap before going out, either way.. I was low on energy. But still loved dancing, just skipped a few.

DIET
Blogging.

SATURDAY,  June 24th 2006

St-Jean-Baptiste Day

TRIP TO QUÉBEC CITY

Parc Chauveau
HIKING 
1h30mins brisk walk
With Gabriel, Bernard & Céline.
photo : Garbriel and I

 

Chutes Kabir Kouba
HIKING 
1h strolling
With Gabriel, Bernard & Céline. 

The St-Charles River goes right through Québec City, and there's a linear parc that has a nice trail in it. The city lenghtens it 1km every year.

DIET
Blogging
 

BED AT 11 PM

Sunday, June 25th 2006

PARC DE LA JACQUES CARTIER
Sentiers des Loups (The Wolves Trail)
HIKING  start 11h00am
With Gabriel, Bernard & Céline

UP 2h00 including 10 mins walking so as not to wait for Céline
DOWN 1h25 including 10 mins walking so as not to wait for Céline

Céline has some health problems this year. I hope she'll get better soon. Even though she is 5'2" and almost my age, she could follow very well.

wheather : short and t-shirt weather, beautiful sun but just enough clouds when we're at the top to feel great.

 

 

The trail mountain as seen from the river.

DIET
Blogging

BED AT 11h45 PM

MONDAYJune 26th 2006
Low energy all day.. maybe due to allergies, or to diet, or to busy week-end.

Buying stuff

After visiting two local stores at luchtime, went to Beloeil to buy my hiking boots at  SAIL.

Tried on different makes and models for about 50 minutes. Got blisters on my hands from tieing and untieing..

Finally decided on the Merrell Summit  II.
I have two weeks to break them in at home and bring them back if I don't like them.

Buying hiking boots..

Some well known things
*How much load will you be carrying? Buy the boot according to your needs.
*Try the boots on in the evening, when your feet are swollen.
*Wear the same type of socks you'll be wearing.

My experience
*Beware of salespeople measuring the foot with a Brannock device. It gives a very general idea where to start but it doesn't take into consideration the different models. Don't let yourself be influenced by the "size number" of the boot you are trying on.
*If you're buying boots for heavy loads, try them with a heavy load. Your feet actually flatten under the weight.
*It's normal for the boot to crease at the toes.. just make sure that the crease isn't somewhere where it hurts.
*Go to a store where they have an incline to try your boot out at different angles. Including standing sideways on the "hill".
*Wait a few days before waterproofing them, just in case you want to take them back.

WARM-UP Rowing 5 mins
Minimum.


WORKOUT    Previous workout   ~   Next workout                                                                                                            
(program #7   Hiking by Steve Lussier : week 7) 
42mins / 79 calories / AveHR 78 / MaxHR 110

upper body
The shopping really drained me.. but I managed to do the complete workout planned for today.

4) Bent over rows on low pully, narrow hold was 2 x 12; 150lbs  3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 65 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  2 x 12 ; DB 25s,  real slow..  3-0-3

7) Alternating (really alternating) Front raise on Bosu : flat side down.  
2
x 12 ; DB 12s   3-0-3

8) Alternating Hammer Curls, front foot on Bosu.
Do not extend completely the arm that is waiting.  3-0-3
2
x 12 ea arm ; DB 15s  

9) Alternating Push-downs on Freedom Trainer 1 x 12 ; 60 lbs   / 1 x 12 ; 50 lbs 3-0-3
Very tired.

10) Bosu Crunchs  2 x 15 ; DB 10   Arms above in extention  of head 2-3-2
Abs going strong,

11) Side Bends  one hand at ear,  2 x 15 ea side ; DB 50 2-0-2


CARDIO TAE-BOXE ~ GROUP FITNESS with Amélie Martin
56 minutes /  AveHR  109 65%  /  MaxHR Monitor error  at 213 / ~220 cals / 45 % fat /  9 mins InZone (75%+)
Very low energy. I'm glad that tomorrow is a rest day...


ENERGY YOGA I
~ GROUP FITNESS with Jacinthe Fortin
60 minutes / 109 calories
I definately had lousy style..

ACHES AND PAINS
Some sneezing and coughing

DIET
Blogging

TUESDAY,  June 27th 2006

DAY OFF

Good day at work. Wore my hiking boots all day to break them in, But they feel good.


ON THE WEB

When I read that John Izzo was looking for bloggers, I figured he could help me improve this log, so I asked him to look at it and tell me it's worst feature or aspect, he never got around to that, but asked me if I wanted to be a featured blogger on his page. I have no idea how long I'll be on the page, but I like to encourage new ventures and he definately seems to put alot of heart into his company. So go check it out. There's alot of good stuff there!

ACHES AND PAINS
Car trouble and dentist.. hurts the wallet.

DIET
Blogging
 

planned BED AT 10h00 PM but it's 11h30.. and I'm just going now.. *sigh*

WEDNESDAY,  June 28th 2006

NOT FEELING WELL

Had an indigestion for most of the day and felt weak the rest of the time.Managed to finish my day at work and do a little housework in the evening. I guess I need to rest.

DIET
Blogging
 

BED AT 10H30 PM

THURSDAY,  June 29th 2006

ENERGY YOGA II ~ GROUP FITNESS with Jacinthe Fortin
Salutation to the moon. interesting .. last class before summer vacation. No yoga 'til September.

QUICKSTEP CLASS 90 mins
QuickStep (right click and save to listen)
"V6" : Q=quick... S=slow.. Bold=Lady's right foot
Pivot on SSS; lock on QQ; walk on SS; "V" on QQ; walk on S; lock on QQ; walk on SS, "assemblez" on QQ; "slow turn" on SSS and we're ready to start the routine again. But actually if you listen to the QuickStep .mp3.. you'll notice that the Slows are quick and the quicks are very quick

DIET.
Blogging
 
BED AT 11h40 PM

FRIDAYJune 30th 2006

WARM-UP Stationary cycle
10 mins / AveHR 98 /  MaxHR 120 / 35 calories  
It took me 5 mins to get my HR above 115..

WORKOUT   Previous workout   ~   Next workout                                                                                                            
(program #7   Hiking by Steve Lussier : week 7)
1h28 / 391 calories / AveHR 96 / MaxHR 141


Decided this was the day to up some weights I was stuck at for a while. Did what I could.

1) 16" Step-Ups  2 x 15 ea leg ; DB 25s 3-0-3

2) 12" Step-Downs
2 x 15 ea leg ; DB  20s 3-0-3

3) Prone Hip extensions on Swiss ball  3 x 15 ; Ankle weights  20 lbs  with abs on the ball and elbows on the ground  2-2-2

4) Bent over rows on low pully, narrow hold was 2 x 12; 150lbs  3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 65 lbs  3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  2 x 12 ; DB 30s,  real slow..  3-0-3

7) Alternating (really alternating) Front raise on Bosu : flat side down.  
2
x 12 ; DB 12s   3-0-3

8) Alternating Hammer Curls, front foot on Bosu.
Do not extend completely the arm that is waiting.  3-0-3
2
x 12 ea arm ; DB 15s  

9) Alternating Push-downs on Freedom Trainer 2 x 12 ; 60 lbs   3-0-3

10) Bosu Crunchs
 3 x 15 ; DB 10   Arms above in extention  of head 2-3-2

11) Side Bends  one hand at ear,
 2 x 15 ea side ; DB 50 2-0-2

CARDIO
30 minutes (on Precor 576i)
Cross country program 3, with Fartlek Intervals

AveHR  124 74%  /  MaxHR 149 89%  / 177 cals / 45 % fat /  15 mins InZone (75%+)
 

I'll try to put some comments later.


DIET
Blogging

planned BED AT 11h15 PM

Posted the JUNE UPDATE of my log..

SATURDAY,  July 1st 2006

REST DAY ~ Slept most of the day.. Maybe 'cause doing my "update" I realized that I won't be getting much of a chance to really rest during the next weeks..*LOL*  and I don't want to start the summer tired.

Note to myself.. I was looking for some names recently : the annecdote about xc-skiing at Mont Ste-Anne in 1980.. Michel and I were with the Boutique : Mountain Hut. which changed its name to Le Randonneur.. and closed in 1984.. and the tent I had bought in about 1978..was a Jan Sport Dome for 3 people, and it was the first one that was available here.. People looked at it as if it came from outer space!

DIET.
Blogging

SUNDAY,  July 2nd 2006

Buying stuff  a SAIL

We saw it last time. This time my boyfriend bought it

MSR HUBBA HUBBA


for 2 people

What I like about it most :
*less than 5 lbs (2.2 kg)
*two doors and two vestibules
 

 It's a real little gem!

HELLY HANSEN
LIFA SPORT
Base Layer Socks

I've been wanting to try 2 pairs of socks for hiking for a while now.. but sales-people kept telling me it's not necessairy. But I wore 2 pairs for fencing for over 25 years, and loved it. I finally decided to buy some and try them for hiking, against what people said.

DIET.
Blogging

MONDAY, July 3rd 2006

Mont Saint-Hilaire
Wearing my new hiking boots They feel goooood.
HIKING  start 9h07am
WEIGHT OF PACSAC : 8 lbs

BLUE  trail to Rocky, starting and finishing at the P : so BLACK and part of RED trails as well. (just once, no "up again")
UP 60 mins  /  384 calories / 40% fat / AveHR 129 77%/ MaxHR 156 93% / 37 mins inZone (75%+)
DOWN 60 mins  /  231 calories / 55% fat / AveHR 102 61%/ MaxHR 145 86%

Beautiful day. Good workout but seemed too short. The Rocky Blue trail is still my favorite. I really like the fact that it goes through the "Sunrise" summit, even though there is nothing there to see. but with all the hiking in the next weeks, I really feel that I only need to get out and do "some", not much..
 

Oh... and the group sessions at Energie Cardio have changed for the summer.. so I'll only be doing 1 group fitness class a week, but a real good one.  And today is a holiday because of Canada Day on July 1st.. and the rest of my time-table will be quite inconsistant as well because of vacations, but I'm definately not complaining!

BASIC WEEKLY TIME-TABLE
but this will not be consistant since it's vacation time

Monday
10 mins stationary cycle WU
50 mins core and upper body strength WO
30 mins cardio ~ Fartlek intervals on Cross-country program
30 mins stretching

Tuesday
Day off


Wednesday
90 mins Group-fitness Super Workout II

30 mins Steps,
30 mins Cardio, including High Intensity Intervals. very varied.
30 mins strenght workout. Body Weight, DBs, Elastics, patners.. With Amélie it's always very chanllenging
*edit July 5th* thought it would be 45 mins cardio / 45 mins strength but it's not..



Thursday
10 mins stationary cycle WU
50 mins core and upper body strength WO

Friday
2 - 6 hours  hiking

Saturday
10 mins stationary cycle WU
80 mins strength WO
30 mins cardio ~ Fartlek intervals on Cross-country program
30 mins stretching

Sunday
gardening, hiking, cycling
 

 

DIET
Blogging

TUESDAY,  July 4th 2006
Good calm day at work.

WARM-UP Stationary Cycling
10 mins  / AveHR 89 / MaxHR 96
I really can't find the guts to rev up my HR real fast on the stationary cycle.. I'll try with some .mp3s next time

WORKOUT   Previous workout   ~   Next workout                                                                                                              
(program #7  Hiking by Steve Lussier :   week 8) 
54mins / 123 calories / AveHR 82 / MaxHR 126

upper body
Amélie asked me if I'd been hiking some since Gothics.. of course I was glad to answer

4) Bent over rows on low pully, narrow hold was 2 x 12; 150lbs / + 1 x 12; 160lbs 3-1-2(pull)

5) 1 arm row on high pully, narrow hold, on Bosu : flat side up 2 x 12 ea arm ; 65 lbs  + 1 x 12; 70lbs 3-1-2(pull)

6) Close grip DB press on Swiss-ball  narrow hold  2 x 12 ; DB 30s  3-0-3

7) Alternating (really alternating) Front raise on Bosu : flat side down.  
1
x 12 ; DB 12s / 1 x 12 ; DB 15s  3-0-3
I try 15s once in a while, but they still end up too heavy.

8) Alternating Hammer Curls, front foot on Bosu.
Do not extend completely the arm that is waiting.  3-0-3
2
x 12 ea arm ; DB 15s  

9) Alternating Push-downs on Freedom Trainer 2 x 12 ; 60 lbs   3-0-3
Very tired.

10) Bosu Crunchs  3 x 15 ; DB 10   Arms above in extention  of head 2-3-2

11) Side Bends  one hand at ear,
 2 x 15 ea side ; DB 50 2-0-2


STRETCHING
15 minutes


CARDIO
30 minutes (on Precor 576i)
Cross country program 3,(5 hills) Crossramp 12-16, resistance 9-16

AveHR  128 76%  /  MaxHR 149 89%  / 189 cals / 40 % fat /  17.2 mins InZone (75%+)
 

PLANNING
I picked up an extra paper log from the gym to start writing in my next program, that I'll start in August after our vacations.

Paper log (actually it's light cardboard, legal size) on the other side is room for the cardio

DIET
Blogging

WEDNESDAY,  July 5th 2006
Fun, relaxed day at work. Instead of eating after work.. Went to the gym early to watch the end of the France-Portugal world cup semi-finals. France won 1-0.. Will play against Italy on Sunday. Also listened in (went with the group of trainers from one machine to the next) about 15 mins to Steve "presnenting"  some of the new machines to some of the trainers. Learned stuff.

I put 2 tsp Gatorade Powder in my water.. felt good during the WO.

90 MINS SUPER WORKOUT ~ GROUP FITNESS with Amélie Martin
55 mins STEPS &  AEROBICS / 384 calories / 30% fat / AveHR 137 82%  / MaxHR 160 95%  / 41 mins InZone (75%+)
29 mins STRENGHT / 101 calories / 60% fat / AveHR 98 58%  / MaxHR 137 82% 

She usullay did 45 mins / 45 mins.. but seems to have decided to stick to the regular 30-30-30 SuperWorkout plan.
3 or 4 girls left after the 30 mins Steps.. was real hard.. 
I felt as if I didn't do anything at work all day since I just helped the secretairies prepare the papers for the teachers'  meeting in August, But actually during the group fitness class I realized that my legs must have worked alot since a walked all day taking small steps (distributing papers) and my shins really burned the first half hour.

DIET.
Blogging
 
planned BED AT 10h30 PM but only got there around midnight. Had alot of things to talk about with Gabriel.. vacations, training, etc.. He has a friend at work who just came back from a 5 day backpacking trip to the Monts Groulx. a nightmare of bugs at this time of the year. But it would be great late August..

LONG TERM PLANNING ie not this year..

Groulx Mounts http://www.caniapiscau.net/tourism/index.html

The Groulx Mounts massif is located east of the Manicouagan reservoir, 330 km north of Baie-Comeau and 220 km south of Fermont. To reach them, take the Trans Quebec-Labrador road (389-500). The massif covers a surface of about 5000 km². Veyrier and Jauffret mounts are among the highest summits of Quebec, at 1104 metres and 1065 metres in altitude respectively. The Groulx mounts have gained an international reputation, as much for their beauty as for their unmarred natural state. In the province of Quebec, they are a dream place to hike or off-track ski. Traveling in the Groulx mounts is to discover the wonderful world of the arctic without having to go too far off the beaten road. Sculpted in the oldest rock formations of the world, the massif is a virtually untouched island of taïga. Their distance from major cities partly explains their exoticness.

putting this note in for myself.. to go there someday. But NOT in the bugs' season!

I know the Taiga from my 1975 canoe trip from Shefferville to Kujjuaak.. It's truely amazing wilderness.


 

Might aw well insert a map of Québec here..

 

 


But I didn't have the courage to start the
Bejgli I want to make for the vacations.

THURSDAY,  July 6th 2006

DAY OFF ~ Year end party at work, at Madeleine's place by the Yamaska River. Excellent charcoal hambergers.

DIET.
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