SUNDAY, February 15th 2009

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
SAMBA

SAIL SPORTSTORE I buy the snowshoes that I wanted, and was quite lucky, there was a 25% discount on all snowshoes! regular price 194$ I still need to by the extentions (29$) but they didn't have them at this time.

Snowshoes	MSR Denali Evo Ascent
	The 2009 MSR Denali Evo Ascent snowshoes are high-tech tools for winter backcountry adventures. They represent the evolution of MSR’s proven Denali design and construction method which revolutionized the snowshoe industry in 1995. The Evo Ascent is the premier snowshoe offering in MSR’s snowshoe collection, featuring the same great traction and modular design as the Denali Classic and Ascent snowshoes with a redesigned deck, binding and crampon to improve backcountry performance and usability.
Unparalleled Traction - Steel crampons, traction blades with integrated saber teeth and molded braking bars in deck provide unmatched traction. Reliable & Proven Materials - Construction methods and improved design result in an extremely durable snowshoe. Versatile - 6” Evo flotation tails (sold separately, see below) allow you to fine tune your shoes to the snow conditions and pack weight. Acommodates Large Boots - Enlarged boot hole allows use of snowboard and/or ski boots. Easy to Use - New, Evo stand-up binding allows easy entry and exit from the snowshoe. Climb Easier Televator™ Heel Lifter reduces calf fatigue to make climbing easier and more efficient. Walk with a More Natural Gait - Evo deck with tapered tip and tail makes walking in the shoes easier and more natural. Secure Fit - Crampon extension plate eliminates heel drift and four-strap binding provides a great fit and a secure attachment to the snowshoe.

BED AT 10h00 PM 

MONDAY,  February 16th 2009    WEEK 6 of " I'll need 12 weeks ! "

4h10 PM STRETCHING
5 mins

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
45 mins  + / AveHR  140  85% / MaxHR  161  98%  / 658 cals / 30 % fat / 37mins InZone (75%+)

5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
46 mins + / AveHR  131  79% / MaxHR  205  124%  / 597 cals / 35 % fat / 27 mins InZone (75%+)
Long wait between warm-ups and the 20 mins circuit : 20 exercises, non stop, alternating cardio (ie steps) and weights.

BED AT 11h30 PM

TUESDAY,  February 17th 2009

BED AT 10h00 PM

WEDNESDAY,  February 18th 2009

4h35 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Stéphanie
48 mins+ / AveHR  141  85% / MaxHR  162  98%  / 712 cals / 30 % fat / 45 mins InZone (75%+) 
I feel quite good from start to finish

5h30 PM AERO-STEP ~ GROUP FITNESS with Stéphanie
50 mins+ / AveHR  132  80% / MaxHR  197  119%  / 652 cals / 35 % fat / 36 mins InZone (75%+)
Can well feel that it's my second class but that's good.

DIET ~ week 1 START AGAIN 163 lbs
with the help of Kevin and Stéphanie who will  check my diet log (paper) next week.

BED AT 11h00 PM

THURSDAY,  February 19th 2009

BED AT 11h30 PM 

FRIDAY, February 20th 2009
Post Op appointement with Dre Labelle.. nothing good.

LA CORDÉE SPORTSTORE I go to buy the snowshoes TAILS, but also  find Hiking poles that I wanted to buy this spring, at a price that I can't resist.

MSR Denali Evo Ascent "tails"
	6” Evo flotation tails  allow you to fine tune your shoes to the snow conditions and pack weight.  on sail for 22,99 $ instead of 29,99 $
LEKI Super Makalu Ergometric AS  I'm NOT using these for snowshoeing this year)
	Super Makalu Ergometric (SAS) Soft Antishock System The Super Makalu Ergometric Foam Grips and comfy Straps along with the (SAS) Soft Antishock System make these heat treated 7075 Aluminum poles perfect for the pounding you’ll give your poles on up/down terrain. The 360° turn back security of the Super Lock System (SLS) was proven to be the strongest by TUV, an independent testing lab. Carbide Flextips are added security on rock and ice.
	Shaft:  Three Section Aluminum
	Grip:  ErgoMetric
	Strap:  Auto Comfort
	Basket(s):  Performance Trekking
	Sizes: Adjusts 71-140cm
	Retail Canada: Retail Canada: 174,95 $
	Sale Price : 89,99 $ Regular La Cordée price : 154,99 $
	Warranty : Lifetime Warranty Against Shaft Breakage
	Special Features :Carbide Flex Tip / Interchangeable basket system / SLS Locking System / SAS Antishock System

BED AT 10h30 PM 

SATURDAY, February 21st 2009

SNOWSHOEING
Parc du Mont Orford
Temperature : -6°C, blue skies, no wind.

11h22 AM
1h08 mins / AveHR  127  77% / MaxHR  158  96%  / 849 cals / 40 % fat / 39 mins InZone (75%+)
With Albi  From "Le Ceriser" to "La Cabanne à Sucre" via A
We go see the trail to "La Chouette" but Albi thinks it might be too steep for him at this time.. I do alot of "there and back" waiting for my brother but it's ok. I have alot of fun.

LUNCH at "La Cabanne à Sucre"
35 mins
I love my Snowshoes

1h03PM
1h05 mins / AveHR  129  78% / MaxHR  159  96%  / 825 cals / 40 % fat / 41 mins InZone (75%+)
With Albi  From "Le Ceriser" to "La Cabanne à Sucre" via A and back
Again quite a bit of "there and back" but also some zig-zags and of trail with the snowshoe extensions.

BED AT 11h30 PM

SUNDAY, February 22nd 2009

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
SAMBA

SAIL SPORTSTORE I Gabriel goes to buy snowshoes and I can't resist buying the pack sac that I planned to buy for next summer. It's the same make as my daypack.

Pac sac

Deuter Futura Vario 50L + 10

The Futura 50+10 Vario backpack by Deuter Packs is the pack to choose for weekend trips and overnight excursions. It combines two proven Deuter systems, Vari-Quick and Aircomfort, to provide individual back length adjustability as well as great ventilation. For optimal load carrying, the backpack weight is transferred through two aluminum stays directly into the ergonomic hip belt. - Vari-Quick Harness System - Top Lid Pocket - Side Bellow Pockets - Compression Straps - Hydration Compatible - Divided Main Compartment - Side Mesh Pockets - Front Stash Pocket - Stabilizer Straps - Interior Valuables Pocket - Integrated Rain Cover - Ice Axe & Trekking Pole Loops - Carrying Capacity = 40 lbs

BED AT 10h30 PM 

MONDAY,  February 23rd 2009    WEEK 7 of " I'll need 12 weeks ! "

4h10 PM STRETCHING
10 mins

4h15 PM  WU ROWING
5 mins

4h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
54 mins  + / AveHR  126  76% / MaxHR  160  97%  / 658 cals / 35 % fat / 28mins InZone (75%+)
I think that there are more aerobics than usual. We do (lots of) abs after 30 mins instead of at the end.

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
57 mins + / AveHR  130  79% / MaxHR  182  110%  / 731 cals / 35 % fat / 35 mins InZone (75%+)
Main course is 9 x two exercises.. using weights and steps. My partner is Kevin.

BED AT 10h30 PM Gabriel a la grippe, j'espère que mon vaccin va m'éviter de l'avoir aussi.

TUESDAY,  February 24th 2009

BED AT 10h00 PM

WEDNESDAY,  February 25th 2009

4h35 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Stéphanie
52 mins+ / AveHR  137  83% / MaxHR  183  111%  / 727 cals / 35 % fat / 46 mins InZone (75%+) 
I feel quite good from start to finish

5h35 PM AERO-STEP ~ GROUP FITNESS with Stéphanie
51 mins+ / AveHR  134  81% / MaxHR  155  94%  / 691 cals / 35 % fat / 42 mins InZone (75%+)
Can well feel that it's my second class but that's good.

DIET week 2  ~ 162 lbs
Stéphanie checks my diet log and suggests that I put my will power towards drinking more water.

BED AT 10h30 PM

THURSDAY,  February 26th 2009

BED AT 10h30 PM 

FRIDAY,  February 27th 2009

BED AT 10h30 PM 

SATURDAY, February 28th  2009
Gabriel is sick with the flue, but I really need to get outside.

Mont Saint-Hilaire
SNOWSHOEING  start 12 h 37 PM
WEIGHT OF PACSAC : Light

RED  trail, starting and finishing at the P
UP 1h36 mins  / 1404 calories / 30% fat / AveHR 140 85%/ MaxHR 163 99% / 1h19 mins  inZone (75%+)
DOWN 1h20 mins  /  974 calories / 40% fat / AveHR 130 79%/ MaxHR 156 95% / 48 mins  inZone (75%+)

- 10 °C , no wind and no real trace of yesterday's rain. I really like the fact that with the snowshoes I can get off the trail any time that I want to, Like when someone is coming opposite me in the trail.and the Steel crampons, traction blades with integrated saber teeth really make me feel secure on the icy parts. I tried the Televator™ Heel Lifter and it really makes the climbing pleasant!
 

BED AT 10h30 PM

SUNDAY, March 1st 2009
Visit Elena at St-Justine, Manouane comes home with us.

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
SAMBA

DIET ~ 160 lbs
Going good. Decide to bring water bottle to dance class. I'm always thirsty and never take the time to drink, and I hope it will also help me to be less hungry at the end of the class.

BED AT 00h30 AM  With a little help from Sominex

MONDAY, March 2nd 2009 WEEK 8 of " I'll need 12 weeks ! "
Semaine de relâche / Winter break (3 days)
My son is visiting but I had stuff planned so we see each other in between and after, anyways, he has to study.

Mont Saint-Hilaire
SNOWSHOEING  start 10 h 27 AM
WEIGHT OF PACSAC : Light

GREEN Dieppe trail, starting and finishing at the P
2h06 mins  / 1408 calories / 40% fat / AveHR 125 76%/ MaxHR 216 131% / 1h00 mins  inZone (75%+)

- 10 °C , no much wind  Cross half a dozen women doing a workout pulling thier baby in a sled. There's a trainer (lady) telling them what to do, and groupe of 4-7 year olds with 2 monitors following them. Nice work girls!
 

4h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
53 mins  + / AveHR  132  80% / MaxHR  209  127%  / 693 cals / 35 % fat / 32mins InZone (75%+)
20s...

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
54mins + / AveHR  128  78% / MaxHR  157  95%  / 674 cals / 35 % fat / 30 mins InZone (75%+)
Main course is  again 20s.. this time 3 different sets of  4 exercises : 20 reps of each and again.

We take Manouane back to Trois-Rivières

BED AT 10h30 PM

TUESDAY, March 3rd 2009

XC-SKIING
Mont Saint-Bruno
TOTAL : 16 km / 3h00 / 2204 calories / InZone : 2h07
-9°C / no wind ... Blue Wax
WEIGHT OF PACSAC : 10 lbs
AM : the circuit   trail 5.. 8.0 km
1h27  / 1117 calories / 40% fat / AveHR 131  79% / MaxHR 148  90% / inZone 1h04
PM : the circuit trail 1.. 8 km & the circuit with trail 3 in it.. 6.2 km
1h28  / 1087 calories / 40% fat / AveHR 128  78% / MaxHR 144  87% / inZone 1h03

Although we're in March, it's my first XC-skiing of the season, and I can't push to much, I have a "pinch" in my right Deltoids, dosen't worry, but bothers me alot, so I decide to make it an easy day.

DOMS
Feel my abs from Amélie's 4 new abs exercises in yesterday's Cardio Militaire

BED AT 9h30 PM

WEDNESDAY,  March 4th 2009
Last day of "Three days of winter-break"

Mont Saint-Hilaire
SNOWSHOEING  start 10 h 49 PM
WEIGHT OF PACSAC : Use my Deuter Futura 50+10 just to try it out.

YELLOW  trail, starting and finishing at the P
1h53 mins  / 1206 calories / 45% fat / AveHR 118 72%/ MaxHR 152 92% / 51 mins  inZone (75%+)

- 10 °C , no wind, lots of stops to adjust camera bag and water bottle, which I finally decide to pass the tube under my jacket so it won't freeze. That works well. I feel very tired on this 3 day of my mini-boot camp. My diet probably plays a part in this as well, but I have to continue.

4h30 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Stéphanie
53 mins+ / AveHR  127  77% / MaxHR  150  91%  / 649 cals / 40 % fat / 34 mins InZone (75%+) 

5h32 PM AERO-STEP ~ GROUP FITNESS with Stéphanie
54 mins+ / AveHR  126  76% / MaxHR  153  93%  / 661 cals / 40 % fat / 33 mins InZone (75%+)
Less intensity than last week, but not surprising since I snowshoed this moring.

DIET  week 3  160 lbs
Stéphanie checks my diet log. all is good.

BED AT 10h00 PM

THURSDAY,  March 5th 2009
Spanish Conversation right after work.. very tired

Elite  Mag  Elastogel  Home Trainer
	Set up my home Trainer again.. I have it since December 30th 2006, but haven't used it recently. I'd like to use it again about 15 minutes in the morning just to perk up my metabolism. But it's difficult in the morning.. let's see how I do, but I won't be too hard on myself if I don't to this regularly. Maybe on Sunday...

BED AT 10h00 PM 

FRIDAY,  March 6th 2009

BED AT 9h30 PM 

SATURDAY, March 7th  2009
Gabriel is at work

Mont Saint-Hilaire
WINTER HIKING  start 10 h 48 PM
PACSAC : Deuter50+10 light
6°C , no wind.

RED  trail, starting and finishing at the P
UP 1h23 mins  / 1158 calories / 30% fat / AveHR 136 82%/ MaxHR 162 98% / 58 mins  inZone (75%+)
DOWN 1h10 mins  /  856 calories / 45% fat / AveHR 120 74%/ MaxHR 146 88% / 24 mins  inZone (75%+)

BED AT 10h00 PM

SUNDAY, March 8th 2009
Eastern Daylight Saving Time

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
SAMBA

PLANNING : next week-end SNOWSHOEING :  Friday and Saturday : Parc des Monts Valin, Sunday Québec

PLANNING : SAIL SPORTSTORE I Checking out the summer light-weight sleeping bags, but only buy a trail seat for showshoeing stops. I also want some experience with these self-inflating mats before I invest in a full size one for camping.

THERM-A-REST

TRAIL-SEAT

This little seat pad can be fine-tuned for softness using the air valve. The Trail Seat offers insulation and cushioning, yet rolls up compactly enough to fit in a daypack. Use it on the beach, around camp, or on a kayak or canoe seat. It not only cushions, but reduces heat loss on cold surfaces. *Dimensions are 31 x 41cm. *Weight : 170g *Rolled size is 33 x 7cm. *3mm thickness. *R-value (measures insulation provided) is 4.2.

BED AT 9h30 PM 

MONDAY, March 9th 2009 WEEK 9 of " I'll need 12 weeks ! "
!

4h31 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
60 mins  / AveHR  119  72% / MaxHR  168  102%  / 674 cals / 40 % fat / 21mins InZone (75%+)
Forget to turn off my watch before the stretching and relaxation.

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
50 mins + / AveHR  127  77% / MaxHR  213  129%  / 617 cals / 35 % fat / 28 mins InZone (75%+)
Main course is  Alternating sprints with weights then weights with squat transistions.

BED AT 10h30 PM

TUESDAY,  March 10th 2009
Gabriel is sick with the flu, I hope we can still go ahead with our plans for snowshoeing this week-end.

BED AT 10h30 PM

WEDNESDAY,  March 11th 2009
Gabriel is sick with the flu, Stays at home to try to get better for the week-end

4h35 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Stéphanie
57 mins+ / AveHR  131  79% / MaxHR  221  134%  / 735 cals / 35 % fat / 41 mins InZone (75%+) 
I feel quite good from start to finish

5h33 PM AERO-STEP ~ GROUP FITNESS with Stéphanie
55 mins+ / AveHR  132  80% / MaxHR  154  93%  / 726 cals / 35 % fat / 42 mins InZone (75%+)

DIET week 4  158 lbs
Stéphanie checks my diet log and I tell her that I started taking Multi Vitamins for Active Women 50+ Just in case that I cut my portions too much.

BED AT 10h30 PM

THURSDAY,  March 12th 2009
Regular work day, for me.. Gabriel tries to get better.

Car Trip to Québec City after supper

BED AT 10h30 PM at Bernard & Céline's place in Québec City

FRIDAY,  March 13th 2009
Forget to take Angeliq

Parc National des Monts-Valin
SNOWSHOEING  start 12 h 52 PM
PACSAC : Deuter50+10 / 18 lbs
with Gabriel (who has the flu)
 

Pic de la Tête de Chien
1h51 mins  / 1166 calories / 45% fat / AveHR 122 74%/ MaxHR 147 89% / 54 mins  inZone (75%+)
1h13 mins  / 635 calories / 55% fat / AveHR 105 64%/ MaxHR 134 84% / 2 mins  inZone (75%+)

BED AT 9h30 PM at hotel Comforts Inn, Chicoutimi

SATURDAY, March 14th  2009
Forget to take Angeliq

Parc National des Monts-Valin
SNOWSHOEING  start 9 h 08 PM
PACSAC : Deuter50+10 / 18 lbs
with Gabriel (who has the flu)

Rufuge Ulysse
2h38 mins  / 1652 calories / 50% fat / AveHR 116 70%/ MaxHR 142 86% / 52 mins  inZone (75%+)
55 mins Lunch at refuge Ulysse
1h54 mins  / 1067 calories / 55% fat / AveHR 109 66%/ MaxHR 148 90% / 9 mins  inZone (75%+)

BED AT 10h30 PM at Bernard & Céline's place in Québec City

SUNDAY, March 15th 2009
Forget to take Angeliq until 3 PM at home

Base de Plein Air Val-Bélair
Easy Hike with Bernard and Céline and Catherine
Gabriel sleeps late because of the flu
1h48 mins  / 741 calories / 55% fat / AveHR 102 62%/ MaxHR 130 79% / 1 mins inZone (75%+)

BED AT 8h30 PM !!

MONDAY, March 16th 2009 WEEK 10 of " I'll need 12 weeks ! "

4h31 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
54 mins  / AveHR  123  75% / MaxHR  189  115%  / 625 cals / 40 % fat / 23mins InZone (75%+)
A real "Buns fo Steel" WO and I also feel the snowshoeing in my buns

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
53 mins + / AveHR  130  77% / MaxHR  159  95%  / 682 cals / 35 % fat / 28 mins InZone (75%+)
Cardio Circuits and Stations with push-ups and lunges between sections

BED AT 9h30 PM

TUESDAY,  March 17th 2009

DIET 156 lbs
Going well. Very easy on the days I do sports. On the days I don't, I get hungry much more. Drinking water helps alot.

BED AT 10h00 PM

WEDNESDAY,  March 18th 2009

4h31 PM CARDIO TAE-BOXE ~ GROUP FITNESS with Stéphanie
51 mins+ / AveHR  148  90% / MaxHR  218  132%  / 789 cals / 25 % fat / 47 mins InZone (75%+) 

5h34 PM AERO-STEP ~ GROUP FITNESS with Stéphanie
53 mins+ / AveHR  130  79% / MaxHR  195  118%  / 671 cals / 40 % fat / 38 mins InZone (75%+)

DIET: Starting  week 5  155 lbs
Going great! OK, I'm at what I usually consider my utmost top, but 4 weeks ago I was 8 lbs more.. so that's not bad.. as long as I continue in the downwards direction!

BED AT 10h30 PM

THURSDAY,  March 19th 2009

PLANNING :  Buy Tubing and 8 lbs DBs for some some training we have planned starting April 6th. Gabriel will buy some heavier DBs.

PTfitness Tubing

BED AT 10h00 PM 

FRIDAY,  March 20th 2009

6h16 PM P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program  # 11 Cardio X
41 mins+ cool down / AveHR  123  75% / MaxHR  160  95%  / 461 cals / 35 % fat / 22 mins InZone (75%+) 
First time I try something of P90X.. This was good. Nice to have new exercises. Not as deadly as I thought. But we're actually only starting the Program on April 6th.

BED AT 11h30 PM

SATURDAY, March 21st  2009

Mont Saint-Hilaire
HIKING  start 9 h 37 PM
PACSAC : Deuter50+10

RED  trail, starting and finishing at the P
UP 1h21 mins  / 953 calories / 40% fat / AveHR 124 75%/ MaxHR 205 124% / 38 mins  inZone (75%+)
DOWN 1h10 mins  /  750 calories / 45% fat / AveHR 120 70%/ MaxHR 205 124% / 13 mins  inZone (75%+)

- 4 °C , lots of ice and granular snow, LOTS of people, some wind. Get a blister behind my left ankle, really near to use Moleskin (I forgot this morning)  or get my boots repaired.
 

BED AT 10h30 PM

SUNDAY, March 22nd 2009

11h30 AM BALLROOM DANCE CLASS  at Le Sodanse
60 mins 
FOXTROT

BED AT 10h30 PM