REMINDER: I think that my maxHR is above Astrand's 220-age, but I still use that formula for the % since I don't know my exact maxHR and just want to compare one WO with another.

SUNDAY,  October 15th 2006
Still have DOMS from the Thursday group-fitness classes. Feeling sleepy as I get to the gym at 1 PM.

WARM-UP Rowing
5 mins / AveHR  100 60%  /  MaxHR 106 63% 

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
4 mins  / AveHR 104 / MaxHR 128

1.  Walking lunges with upper-body twist  10 each side
2.  Lateral lunges with opposite-hand reach and touch  10 each side
3.  Ball Bridge 30 secs / Ruissian Twist  10 each side
4.  Inchworm 5 - 6
5.  T-Pushup 5- 6  each side
did not do the last two 'cause the squat rack just got freed and I wanted to get there before someone else would take it.

SPECIFIC  WARM-UP
Deadlift  rest 30 secs
5 x BB 45 lbs / 4 x BB  95 lbs

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(program #9 New Rules of Lifting / Strength 1 : Day 11 of 16, Workout C, Week 6 ) 
57mins / AveHR  113 67%  /  MaxHR 152 90%  / 281 cals / 50 % fat /  16 mins InZone (75%+)

1) Deadlift  rest 180 secs
6 x BB 125 lbs / 1 x BB 195 lbs  / 6 x BB 125 lbs / 1 x BB 195 lbs / 12 x BB 120 lbs /  15 x BB 115 lbs
MIXED GRIP RULES!

Superset rest 90 secs  between sets
2a) Romanian Deadlifts  8  x BB 120 /  10 x BB 120 / 12  X BB 130
2b) Static Lunges ea leg  8  x BB 80 / 8  x BB 80 / 10  x BB 80
MIXED GRIP RULES!

Superset with full rest (90 secs)
3a) Good-Morning  10 x 90 / 10 x 95
3b) Incline Reverse Crunch 2 x 10 :  4th bar
relaxing a little on the incline reverse crunchs but doing them in perfect tempo and range of motions

CARDIO
20 minutes (on Precor 546)
including 9 HIITs at 15 sec - 90 sec
AveHR  140 83%  /  MaxHR 159 95%  / 187 cals / 45 % fat /  10 mins InZone (75%+)
calutlating my weight and the work produced.. on the 7th interval I saw that I oscillated between 18 and 21 METS for the last 10 seconds of the 15 second max effort interval.
 
STRETCHING
10 minutes really needed this

EXCEL LOGGING 2
I have the Break-in, Strength 1, Strength 2, Fat Loss 3 and Hypertrophy 1 Workout Excel spreadsheets done, when I'll have them all on spreadsheets, I'll make them available for direct downloading, for now I can send them to you by e-mail.
*EDIT NOVEMBER 3rd* I've added Fat Loss 1 and Fat Loss 2.

Just e-mail me with "NROL spreadsheet " in the object line of the e-mail.

Example of NROL Excel spreadsheets

DIET
did good.
 

BED AT 10h30 PM

MONDAY, October 16th 2006
Exellent day. Forgot my lunchbox ( 2 meals & 2 snacks) at home but Gabriel brought it to my workplace before going to work.. That's a 50 minute detour for him! He's such a darling!

WARM-UP rowing
5 mins  / AveHR 101 / MaxHR 113
Started off real slow and sleepy

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch 10 each side
3.  Ball Bridge 30 secs / Ruissian Twist  10 each side
4.  Inchworm 6
5.  T-Pushup 5  each side

8 mins

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(program #9 New Rules of Lifting / Strength 1 : Day 12 of 16, Workout D3, Week 6 ) 
1h07mins / AveHR  97 58%  /  MaxHR 149 89%  / 232 cals / 55 % fat / 4 mins InZone (75%+)

Superset with full rest (180 secs)
1a) Chin-Up BW=147 with shoes
6 x BW -30 lbs  /  1,5 chin-up x BW / 6 x BW-40 lbs / 1,3 chin-up  x BW / 13 x BW -60 lbs / 
My first chin-up is real clean.. but after I have to swing a little my legs.. but that's ok.. I'm still working very hard. I'm not going to do a weighted chin-up if I can't even do 2 in a row.. and just 1 is too easy.
1b) BB Shoulder Press 
6 x BB 65 lbs / 1 x BB 75 lbs  / 6 x BB 65 lbs / 1 x BB 70 lbs / 12 x BB 55 lbs / 
I tried 75 on my second 1 rep.. but really couldn't even start to get it up.

Superset with full rest (120 secs)
2a) DB Bench Press  On Bench 1 x 8 x DB 35s, On Swiss Ball 1 x 8 x DB 30s
Steve Lussier spotted me on the 35s.. but it was realy too much, last time I only got 7 30s so I'm still glad about my 8x in the second set.
2b) Wide Grip Cable Seated Row 1 x 6 x 90 lbs,.  1 x 6 x 90
just made it..

3) Lower Body Russian Twist  (rest 90secs 30 secs)  2 x 10 mostly to relax

Had over an hour to wait before yoga.. so I had a soup at Tim Hortons, reading the newspaper. very pleasant.  (same as last time)
 
ENERGY YOGA 1 ~ GROUP FITNESS with Stéphanie
60 minutes  Felt real goooood. barefoot exercises for the foot feel really good and ground us for the rest of the class. Very slow but fluent mobility work

DIET
very very good

BED AT Midnight ..  30 mins later than planned..had ever more things to do than I thought.

TUESDAY,  October 17th 2006
I sleep 30 minutes on my lunch hour, to compensate for last night late bedtime. Walked, sat-down and stood up alot all afternoon.

BALLROOM DANCE CLASS  at Le Sodanse
60 mins Swing and Foxtrot
Nice mix, went well.. even though I was a little sleepy. Bought the tickets for the Halloween party, hope to get some practice before though.

DIET
I should, could have skipped the large bowl of feel good cereals after supper  .. but it felt so good..

got to get to bed real early.. BED AT 10h00 took 2 Sominex to help me. It really did.. felt great the next day.

WEDNESDAY,  October 18th 2006
work busy busy busy

WARM-UP Rowing
5 mins / AveHR  113 67%  /  MaxHR 125 74% 

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
9 mins / AveHR  118 70%  /  MaxHR 206 123% ??? 
I WAS feeling a litter ferverish at the end, and my heart was pounding.... but not enough for my HR to be up at 206..??

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch  10 each side
3.  Ball Bridge 40 secs / Ruissian Twist 10 each side
4.  Inchworm 6
5.  T-Pushup 5  each side

WORKOUT  Previous workout   ~   Next workout                                                                                                             
(program #9 New Rules of Lifting / Strength 1: Day 13 of 16, Workout A4, Week 6 ) 
1h13mins / AveHR  117 70%  /  MaxHR 159 95%  / 385 cals / 45 % fat / 26 mins InZone (75%+)

SPECIFIC  WARM-UP
Squat  rest 30 secs
10 x BB 45 lbs / 5 x BB  95 lbs / 4 x BB  145 lbs

1) Squat  rest 180 secs  / tempo : the closest I can get to 301
6 x BB 175 lbs / 1 x BB  200 lbs  / 6 x BB 175 lbs  / 1 x BB 200  lbs  / 10 x BB 160 lbs  /  15 x BB 150 lbs
Feeling real good for this last Workout A... could have gone higher but wanted to keep some energy for the next superset, which I had to lower weights on the last set last time.

Superset rest 90 secs  between sets / tempo : trying my best to maintain 311
2a) Bulgarian Split Squats  1 x 15 ea side; DB 25s / 2 x 15 ea side; DB 20s
2b) 14"  Step-Ups  1 x 15 ea side; DB 25s / 2 x 15 ea side; DB 20s
It was my max, but went well.

Superset rest 90 secs  between sets / tempo : 222
3a) Swiss-Ball  Back Extensions  2 x 10 ; DB 10 with arms extended up front
3b) Swiss-Ball Crunch 2 x 10 ; arms extended in line with ears.  DB 10
Was still feeling good.

CARDIO
20 minutes (on Precor 556i)
Cross-Country Program
AveHR  137 82%  /  MaxHR 155 92%  / 146 cals / 35 % fat /  15 mins InZone (75%+)
I did the CC program instead of HIITs 'cause I was too late in reserving the cardio machine so I didn't have the one I wanted.
 
STRETCHING
10 minutes more to relax then for flexibility

DIET I'll start posting my weight on Wednesdays.. White on white ;-) 145,8 lbs
gooooood

BED AT 9h45  45 mins earlier than planned. But I really felt dizzy and tired, and I know that if I fight my sleepiness, I might wake up completely and not be sleepy again for 3-4 hours!  I slept like a baby.

THURSDAY, October 19th 2006
Very busy day.. all afternoon lots of walking on concrete floor, so much that my left metatarses really flare up. I finally buy a new pair of running shoes.. not at good as those I had.. can't afford them this time, but still reasonnable, I hope.

60 MINS combo AERO-STEP  ~ GROUP FITNESS with Caroline starting at 6 h 00 PM

Aerobics and Steps : Including agility, plyometrics, coordination and speed exercises
47 mins / 328 calories / 30% fat / AveHR 134 80%  / MaxHR 160 95%  / 32 mins InZone (75%+)
Less intense intervals than last week.. or maybe it was just me.. I must say I'm feeling yesterday's workout.

Weights and Stretching
15 mins  

60 MINS BODY DESIGN  ~ GROUP FITNESS with Caroline

Warm-up, Fullbody WO with  mock jump-rope  Intervals :  including  close to 1 hand, than close to the other hand  push-ups, jump squats with 8lbs DBs held at shoulders, walking, lunges, dynamic planks (in front plank position, bring knee to chest and extend, repeat continuously)
Elastics workout and abs, lots of arms
48 mins / 215 calories / 50% fat / AveHR 104 77%  / MaxHR 160 95%  / 8 mins InZone (75%+)
Very tired arms.. but I don't know from what? holding the DBs in yesterday's WO?
Stretching and relaxation  :  
10 mins

I wish I remembered more of the exercises we do..!  Oh.. and doing fitness in shorts  in front of a wall-size mirror for 2 hours is definately good motivation to stick to my diet!

METATARSES..I ice 12 mins on the hour, 3 times my left metatarses.. really don't want to be on cruches again.

DIET
still going good

BED AT 11h00 PM  30 mins earlier than planned.. but still had some icing to do, so listen tu some classical music for a while.

FRIDAY,  October 20th 2006
Lazy day.. feel real fragile all day until I have a chat with a good friend of mine in late afternoon. Thanks Éric for being there.

work on my Pre-Ski program log it's online here.. but I'll still make changes to it. Infact.. one of my aims is just to get to know the exercises (that I haven't tried ye) that the book Condtitionning for Outdoor Fitness recommends for cross-country skiing. I'll be keeping some other exercises that I want to continue doing as well.

START MAKING A  FOAM ROLLER with a  3 foot long,  3,5"  dia. tube and an old closed-cell  sleep pad for camping I glued the first layer of closed-cell  pad  with duct tape.. but I'll buy Contact Cement for the second layer. We used to use those same   pads to protect our knees in canoes.. and we glued them with contact cement, so I have high hopes that it will work well. For now the second layer is just held in place with 3 wide elastics, but alreay I could use it and found it as marvelous as everyone says.. My boyfriend finds it great as well. I have a 1 foot tube and enough pad to make a small one as well. I'll put up a picture when it's finished.

BALLROOM DANCE PRACTICE AT HOME  
2 Hours  Tripple Swing, Foxtrot, ChaCha, Viennese Waltz, Samba, Slow Waltz, Tango
Reviewed all kinds of stuff.. both from the old school as well as the new school. Gabriel is absoluetly wonderful and make me feel so special. He even finds a way to see me as sexy in my gym shorts, t-shirt and dancing heels.. I am just sooooo lucky!

DIET
not bad.

BED AT midnight.

SATURDAY,  October 21st 2006
Lots of things to do. Nice day with good people.

OFF DAY  

DIET
Healthy luch and supper but a little wine and desert was extra.

BED AT 11h30

SUNDAY,  October 22nd 2006

WARM-UP rowing
5 mins / AveHR  91 54%  /  MaxHR 100 60% 
Too low

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
9 mins / AveHR  98 58%  /  MaxHR 122 73%  /

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch  10 each side
3.  Ball Bridge 30 secs / Ruissian Twist 10 each side
4.  Inchworm 8
5.  T-Pushup 5  each side

SPECIFIC  WARM-UP
Bench Press 
6 x BB 45  lbs / 4 x BB 65  lbs /

WORKOUT  Previous workout   ~   Next workout                                                                                                                
(program #9 New Rules of Lifting / Strength 1 : Day 14 of 16, Workout B4, Week 7 ) 
1 h 10 mins / AveHR  89 53%  /  MaxHR 129 77%  / 200 cals / 60 % fat /  2 mins InZone (75%+)

Superset with full rest (180 secs)
1a) BB Bench Press  (with spotter) Tempo 311
6 x BB 70 lbs /  0.8 x BB 95 lbs & 1 x BB 90 lbs  / 6 x BB 75 lbs  / 1 x BB 90 lbs / 10 x BB 65 lbs / 
Spotted on the 6 reps and 1 rep by Jean-François. He says that I bring the BB to much above my shoulder instead of keeping it more in line with my chest. Steve told me something like that about my DB Bench Presses as well. I really try to correct that on my 10reps. I DO have so much to learn.. but as I always says.. it takes 3 years of doing somthing to stop being a beginner.. so I still have a year and  7 months of being a beginner :)
1b) BB Bent Over Row   Tempo 311
6 x BB 70 lbs / 2 x BB 95 lbs / 6 x BB 75 lbs / 1 x 100 lbs / 12 x BB 70 lbs / 
ok

Superset with full rest (120 secs)
2a) Close Grip Lat Pull-down  Tempo 311   2 x 8 x 170 lbs
2b) DB Shoulder Press Tempo 311    1 x 6 x  DB 30s  / 1 x 6 x  DB 30s
Was much stronger than last time on 2b.

3) Lower Body Russian Twist Tempo 202   rest 90secs  2 x 10 each side x   5 lbs  each leg

All in all quite tired and not very much into it.. but did ok. Glad to come home.
 

DIET
Too much on the Carbs' side..

BED AT 10h00 PM I'm surprised how much good it feels to sleep 8-9 hours.. For ages I only slept about 6.. I don't think I could take that anymore. How come they say that we need less sleep when we age? How old do we have to be for that to be true?

MONDAY, October 23rd 2006
Bonne fête Massiel ! Feliz cumpleaños Massiel !

DENTIST  Second visit for the crown on my molar to save the tooth. Goes well and quickly.. but still hurts when it thaws out.

ENERGY YOGA 1 ~ GROUP FITNESS with Stéphanie
60 minutes  Do the "Tree" and go from push-up position to Cobra without lying down, I like that, it feels good. Wasn't sure I'd make it to class though.. but since I had time to relax at home before coming back to the gym for yoga.. I decided to go for it. (The gym is close to my workplace, but 17k from my home.) Didn't think about my tooth during the whole class, except during relaxation at the end. but it was ok.

DIET
It's very difficult for me to stick to a diet after a full meal like on Saturday night.. But I'll do it. Dominique, at work, started dieting again this week-end.. that should encourage me.

BED AT 10h30 PM  30 mins later than planned but I knew I had a lot to do..

TUESDAY,  October 24th 2006
Nothing special at work.. but have been working somewhat on Emotional Fitness with Annie Ferland.

BALLROOM DANCE CLASS  at Le Sodanse
70 mins Swing only
We still have alot of little details to work on.

DIET
OK

BED AT 10h30

WEDNESDAY,  October 25th 2006
Woke up from 2am to 4 am.. but at nap and a coffee at noon and the day went well.

WARM-UP rowing
5 mins / AveHR  113 67%  /  MaxHR 130 77% 
That's good

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL
10 mins  / AveHR 104 / MaxHR 143

1.  Walking lunges with upper-body twist 5 - 10 each side
2.  Lateral lunges with opposite-hand reach and touch 10 each side
3.  Ball Bridge 15-30 secs / Ruissian Twist 10 each side
4.  Inchworm 6
5.  T-Pushup 5  each side

Still lousy balance on the walking lunges with upper-body twist.. but I do take VERY large steps.. that doesn't help

SPECIFIC  WARM-UP
Deadlift  rest 30 secs
5 x BB 45 lbs / 4 x BB  95 lbs / 3 x BB 115 lbs

WORKOUT  Previous workout   ~   Next workout                                                                                                               
(program #9 New Rules of Lifting / Strength 1 : Day 15 of 16, Workout C, Week 7 ) 
1h05mins / AveHR  118 70%  /  MaxHR 158 94%  / 352 cals / 45 % fat /  21 mins InZone (75%+)

1) Deadlift  rest 180 secs
6 x BB 140 lbs / 1 x BB 200 lbs  / 6 x BB 145 lbs / 1 x BB 205 lbs / 12 x BB 135 lbs /  15 x BB 125 lbs
I think that if I had known about the mixed grip before the 3rd Workout, I could have gone much higher. But no regrets, I have the rest of my life to do better.

Superset rest 90 secs  between sets
2a) Romanian Deadlifts  3 x 10  x BB 135 lbs
2b) Static Lunges ea leg  2  x 8  x BB 85  lbs /1 x 8  x BB 90 lbs
 Listening very much to my body.. to decide how much I can safely do on the next exercise.

Superset with     full rest (90 secs)
3a) Good-Morning  2 x  10 x 100 lbs
A couple was waiting for the Squat rack where besides the deadlifts, I also did the lunges and good-mornings..(with 2 Oly bars set up)  so I didn't want to extend it too much. I had offered them to alternate with them, but the girl (Lucie, whom I worked out with in group fitness class in another city 15-20 years ago) said that it was ok.. they had other stuff to do.. I told her it would be over 45 mins.. and she said that's ok.. I wasn't going to twist her arm!  but I don't think it compromised the workout that I didn't superset these 2 exercises today. oh.. and the weight was good.. very safe. I feel i'm still learning the exercises and how much my body can take.. there are some exercises I don't want to take a chance with. Slow but steady improvements is fine with me.
3b) Incline Reverse Crunch 2 x 10 :  4th bar
maybe a little quick on the tempo.. just realized it in the second set and slowed back down.

CARDIO
20 minutes (on Precor 576i and 546)
including 8 HIITs at 15 sec - 90 sec  and 4 mins backwards.
AveHR  136 81%  /  MaxHR 151 90%  / 144 cals / 35 % fat /  10 mins InZone (75%+)
Not much energy left in me today but actually it's even surprising that I had some !

but all in all it was a great WO and the shower was wonderful and I'm glad the gym has some hand held hair blowers it's starting to be cold outside

DIET 148,6! that is soooooo bad :(
back on track after a few days of "not really good enough"

BED AT 10h00 PM but listen to music for a while.

THURSDAY, October 26th 2006
Another big week at work, and next week will be just as bad.. I'm starting to fall behind in what I have to do, and I don't like that.

70  MINS  BALANCE and STRETCHING I decided that I need this more than the Body Design Group Fitness class this week. and besides that.. I could do this BEFORE the aero-step class and get home an hour earlier. 

Balance exercises on balance pods This is mostly therapeutic work for my feet.. specially the left one where I still need to wear Metatarsal support. 15 years ago a doctor explained it to me this way : "you have the left foot of a 100 year old". But I AM trying to get it back to half that age.. but if it can help me when I'm dancing in heels complex steps in tango I won't complain!

Including trying to do squats with hands above head, walking from one to another or just standing, or squatting. Unfortunately the gym only has 3 .. so the walking is not very long.. even if I start from at mat and finish on a mat.

Stretching  I was still all sore from yesterday's WO but did some good stretching, including shoulder stretchs that I haven't done in a long time. The time went by surprisingly quickly, maybe because I usually do my stretching when I'm already real tired from a workout, while this time I did them before the workout.

60 MINS combo AERO-STEP  ~ GROUP FITNESS with Caroline starting at 6 h 00 PM

Aerobics and Steps : The two were combined today.. in one workout.. excellent for concentraiton and very different in that we have to get used to changing between working on the floor and on the step.. every few exercises.. not just doing up and down. Caroline also seems to like changing directions at off beat times (according to my beat..) I'll have to concentrate more.
BW exercises Including (knee) clap push-ups, tricep push-ups, floor dips and abs... always abs..
52 mins / 314 calories / 40% fat / AveHR 127 76%  / MaxHR 149 89%  / 34 mins InZone (75%+)
I was doing the class  mostly like a recuperation  workout from yesterday
Stretching and relaxation  for the first time I actually felt a little flexible. (ok.. I'm more flexible than 80% of the girls in the class, but I'm not comparing myself to them, I just want to be able to put my plams flat on the floor when I bend over and stuff like that.)

AT HOME

In an attempt to stimulate the muscles around of my left foot Metatarsals, I bought this foot massager and am using it about 10 to 20  minutes a day to start with. Won't replace my boyfriend's touch, but we'll see if it can help.

DIET
going good

BED AT 11h00 PM  30 mins earlier than planned.. but still had some icing to do, so listen tu some classical music for a while.

FRIDAY,  October 27th 2006
Beautiful day outside for a hike, but really wanted to finish off NROL

WARM-UP rowing
5 mins  / AveHR 119 / 71% / MaxHR 128 / 76%

DYNAMIC WARM-UP  "Semi-challenging, semi-specific"  from NROL

1.  Walking lunges with upper-body twist 10 each side
2.  Lateral lunges with opposite-hand reach and touch 10 each side
3.  Ball Bridge 30 secs / Ruissian Twist  10 each side
4.  Inchworm 8
5.  T-Pushup 5  each side

8 mins / AveHR 101 / MaxHR 127

WORKOUT  Previous workout   ~   Next workout                                                                                                              
(program #9 New Rules of Lifting / Strength 1 : Day 16 of 16, Workout D4, Week 7 ) 
1h05mins / AveHR  91 54%  /  MaxHR 137 82%  / 232 cals / 55 % fat / 1 mins InZone (75%+)

Superset with full rest (180 secs)
1a) Chin-Up BW=151 with shoes (up 4 lbs!)
6 x BW -30 lbs  /  1 chin-up x BW / 6 x BW-30 lbs / 1 chin-up  x BW / 10 x BW -50 lbs
I must say this is hell
1b) BB Shoulder Press 
6 x BB 65 lbs / 1 x BB 75 lbs  / 6 x BB 65 lbs / 1 x BB 75 lbs / 12 x BB 60 lbs
Finished real strong..and easy. It's nice to work in the squat rack and be able to put the bar at the right hight to start.

Superset with full rest (120 secs)
2a) DB Bench Press  On Bench with chair at the end 6 x DB 35s  / 7 x DB 35s
Did them with excellent form this time.. in line with chest and not chin..
2b) Wide Grip Cable Seated Row 1 x 8 x 95 lbs,.  1 x 6 x 100
maybe too much.. ..

3) Lower Body Russian Twist  (rest 90secs 30 secs)  2 x 10 mostly to relax

Had a headache for most of the workout

CARDIO
Just hills
AveHR  1227 73%  /  MaxHR 135 80%  / 89 cals / 45 % fat /  8 mins InZone (75%+)

STRETCHING
20 minutes  varied

PLANNING
Got to talk with Amélie quite a while.. She'll check out how I made my next program and tell me if there is any real bad combination or if I left out anything real important. I told her that it's ok if my program isn't perfect, since it's the first program I do for myself but I just don't want huge mistakes.

Closing comments on : New Rules of Lifting / Strength 1 Program

more to come if I think of anything.

DIET
 I'll fill in the comments here after this evening. still too early

BED AT 11h30 PM

SATURDAY, October  28th 2006
Easy week between programs

HALLOWEEN PARTY DANCE EVENING  at Le Sodanse

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.

Gabriel and I wore our costumes from this summer at the Fêtes de la Nouvelle France and had alot of fun dancing in them.. but above are some of the best ones of the evening.

DIET
ate quite a bit at the late-night buffet, but had reallly really danced alot.. I was famished!

BED AT 2h00 AM or something like that.. in the hour when we move from Daylight saving to standard time..

SUNDAY,  October 29th 2006.
Easy week between programs. I'm glad it falls just after changing the clock to Eastern Standard Time, I always have trouble adapting for a few days. My right foot hurts so much since this morning that I can hardly walk on it, but I make it through the afternoon at my son's place, I'm so glad to see him. I iced my foot 3 times this morning and take Ibuprofen.

OFF DAY  

DIET
humm

BED AT 9h30 PM my right foot hurts even more tonight, I even wonder if I didn't fracture something jumping up and down.

MONDAY, October 30th 2006
Easy week between programs

Had a very bad night because of my right foot but it is "a little" better this morning.. which makes me think that it is probably 'cause I had never danced "Pump-it-up" in the shoes I had on and they go up higher in the front. I felt a little soreness during the evening.. but didn't realize that jumping up and down could hurt me so much. I guess ballroom dance shoes are not for jumping up and down.. *sigh* but then.. how come I only hurt my right foot? Guess I'll never know for sure.. If it only happens once..I sure hope it won't take long to get all good again.. so far.. this is by no means a "rest" week!

FOAM ROLLER
I've been using the foam roller I made for about a week now. It's esay to use and even though the diameter is only aboit 4" instead of 6" I think it's ok. I'm not sure yet if it helps.. it doesn't hurt except when I have DOMS, when it feels good. I am trying to work through a knot in my upper left hamstring I've had for over a year.. maybe it's the tendon, not the muscle, I don't know if the foam roller can help that.

Construction of Foam Roller I promised a picture.. but I can't say I'm proud of the looks of the roller.. but it does its job. I COULD cut off the ends to make the foam even with the pipe, or fold them over and glue them as I had planned, but it doesn't bother me for now, I don't see the ends anyways. The "yellow" you see inside is the Contact Cement

ENERGY YOGA 1 ~ GROUP FITNESS at 7h30 PM with Stéphanie
60 minutes  Sort of bored in the first half, but I know it's making me do good stuff so I accept it. The second half was more interesting. My foot did ok, although I used the left one more because I couldn't always put my right toes down as I needed to. Stéphanie always has us do the planks on our hands, arms extended, quite a different challenge from doing them on the elbows.

DIET
It's very difficult

BED AT 10h30 PM  and slept like a baby 'til 7am.. ok.. 2 Sominexs helped.. but it felt soooooo good

TUESDAY,  October 31st 2006
Easy week between programs

My right foot is much better.. Just bugs me a little during dance class in the evening. All in all it was " more of a scare than harm" .. as they say in french . "Plus de peur que de mal."

BALLROOM DANCE CLASS  at Le Sodanse
60 mins Tango
Ahhh I love to tango.. Lots of people absent.. probably all parents of young Trick or Treaters!

DIET
OK except for an after supper bowl of Raisin Brans with 1% milk

BED AT 10h30 even a little before, to read a listen tu music

WEDNESDAY,  November 1st 2006
Easy week between programs

CARDIO  Maximum oxygen consumption training..
30mins / AveHR  141 84%  /  MaxHR 161 96%  / 226 cals / 30 % fat / 25 mins InZone (75%+)
on Precor 576i Eliptical  Including HIIT : 4 x 3 mins - 3 mins max effort at Ramp 16 Resistance 16
+
20mins / AveHR  117 70%  /  MaxHR 135 80%  / 110 cals / 50 % fat / 5 mins InZone (75%+)
Rowing Active Recovery
+
31mins / AveHR  145 86%  /  MaxHR 162 96%  / 249 cals / 30 % fat / 29 mins InZone (75%+)
on Precor 546 Eliptical  Including HIIT : 4 x 3 mins - 3 mins max effort at Ramp 14 Resistance 14
All in all it felt real good. A killer workout. My plan is to keep two sets of HIIT : 4 x 3 mins - 3 mins but lower the recovery to 10 minutes while "standardizing" the intensity as close as I can to 95 %. Then I'll cut the active recovery time.

Lactic Acid Tolerance Training John Berardi     ..with a lot of references to Tudor Bompa

As discussed above it is the hydrogen ion that dissociates from the lactate that eventually leads to fatigue during high intensity anaerobic work. And that little thing called pain. Therefore lactic acid training is used to build up a tolerance to lactate both physiologically and psychologically. We do this by warming up with 5 min of easy pedaling and then increasing the tension high enough that by the end of 30 seconds of pedaling you have an extremely high build up of lactate in the legs. The tension is then decreased dramatically and easy pedaling takes place for 60 seconds. The sequence is repeated 3-4 times. After 3-4 repetitions 15-25 minutes is then needed to pedal very easily and stretch out the legs. The reason for this rest time is to recover enough so that one will be able to work hard enough to accumulate extremely high levels of lactate once again. If one were to complete 8 repetitions without any rest, repetitions 5 through 8 would not be of high enough intensity to accumulate the necessary levels lactate needed for improvement. This type of training is extremely difficult and should only be completed once per week. Although this type of training can be ridiculously painful it can also be very rewarding.11

STRETCHING
20 minutes  varied

DIET 148 lbs
Goooood so far..

BED AT 11h00