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SATURDAY,  July 3rd  2010
On "ressurface" le patio, 1re étape aujourd'hui

9h03 PM BUNS OF STEEL ~ GROUP FITNESS with Stéphanie Ménard
 1h07 mins / AveHR  133  83% / MaxHR  185  113%  / 976 cals / 30 % fat / 50 mins InZone (75%+)
Warm-up with running outside and the main course : alternating 1 mins weights and Cardio including 16" step-ups.

BED AT 10h30 PM

SUNDAY, July 4th  2010
 On "ressurface" le patio, 2e étape aujourd'hui

Mont Saint-Hilaire

HIKING  start 9h18
WEIGHT OF PACSAC : 12 lbs  
With Gabriel, Samantha & Miguel

UP Black, Red to ROCKY
DOWN Red, Black, Blue, Green, Yellow  and Black,
2h46 mins / AveHR  114  70% / MaxHR  157  96%  / 1747 cals / 45 % fat / 45 mins InZone (75%+)
Including stop for about 25 mins at the top. Feel yesterday's WO in my legs and general fatigue, but if feels great to be outside again!

 

DIET
OK

BED AT 11h00 PM

MONDAY,  July 5th  2010

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  120  73% / MaxHR  195  119%  / 579 cals / 40 % fat / 21 mins InZone (75%+)

5h36 PM CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
 57+ mins / AveHR  120  73% / MaxHR  198  121%  / 663 cals / 40 % fat / 26  mins InZone (75%+)
VERY HOT and humid day.

BED AT 10h30 PM

WEDNESDAY,  July 7th  2010
Happy 3rd anniversary M & M

12h03 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
 54 mins / AveHR  125  76% / MaxHR  159  97%  / 668 cals / 35 % fat / 29 mins InZone (75%+)
The main course is a circuit of 1 mins stations; mostly weights and some cardio. VERY HOT and humid day. 
 

planned 8h10 PM BALLROOM DANCE PRACTICE  at home
 30 mins

DIET ok

BED AT 10h30 PM

MONDAY,  July 12th  2010

4h33 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 55 mins / AveHR  128  73% / MaxHR  183  112%  / 711 cals / 35 % fat / 29 mins InZone (75%+)
 the finisher is  : 45 secs jumping squats / 15 secs sprints / 30 secs jumping squats / 30 secs sprints / 15 secs jumping squats / 45 secs sprints /

5h38 PM CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
 58 mins / AveHR  117  71% / MaxHR  166  101%  / 476 cals / 40 % fat / 18  mins InZone (75%+)
-Again the finisher is  : 45 secs jumping squats / 15 secs sprints / 30 secs jumping squats / 30 secs sprints / 15 secs jumping squats / 45 secs sprints /

BED AT 10h30 PM

TUESDAY,  July 13th  2010

4h34 PM ZUMBA ~ GROUP FITNESS with Stéfanie Ménard
 59 mins / AveHR  120  73% / MaxHR  215  131%  / 637 cals / 45 % fat / 19 mins InZone (75%+)

BED AT 10h30 PM

WEDNESDAY,  July 14th  2010

12h06 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Amélie Martin
 52 mins / AveHR  135  82% / MaxHR  164  100%  / 735 cals / 30 % fat / 37 mins InZone (75%+)

Diet
After a first 5 lbs drop.. nothing

BED AT 10h30 PM

SATURDAY,  July 17th  2010

9h06 PM BUNS OF STEEL ~ GROUP FITNESS with Stéphanie Ménard
 1h00 mins / AveHR  124  76% / MaxHR  159  97%  / 662 cals / 40 % fat / 31mins InZone (75%+)
Start off strong, but have to stop a while cause of slight diarrhea. .

BED AT 10h30 PM

SUNDAY,  July 18th 2010

CAR TRIP ~ 7 hours go by quickly with Gabriel
FOR MORE PICTURES ~ http://marykaa.com — Photos — Bar Harbor 2010

 

Nice place for breakfast : The Orange Cat Cafe, 329 Main Street, Kingfield, Maine

 I I bought "A Walk in the Park" in 1997. I

Mount Desert Island Campground, site E13 just beside the Acadia National Park

With some of Gaby's friends : Sylvain & Anick ++, Annie & Eric +, Philippe, Sébastien, Benjamin & Emilie .

planned BED AT 10h00 PM

MONDAY,  July 19th 2010 

The Tarn, Canyon Brook, Cadillac Mountain, Hemlock Trail, Dorr Mountain
with Gabriel
HIKING  Start at 8h16  — Total time :  7h36mins including stops
WEIGHT OF PACSAC : 14 lbs
DENIVELATION ~  1532'  + ?
TOTAL LENGTH     7 miles + down and up Dorr.. (milage & km to come)

I get some nice pics of the Tarn. A little stretch of the South Ridge just before the Cadillac parking — TOPO

 

BED AT 10h00 PM

TUESDAY,  July 20th 2010 

The Beehive, Champlain Mountain, Gorham Mountain and Great Head
with Gabriel
HIKING Start at 8h18 — Total time :  6h40mins including stops
WEIGHT OF PACSAC :
DENIVELATION ~  1058' +
TOTAL LENGTH   (milage & km to come)

The "Precipice", which I did in 1997, is closed because of the Pelegrin Falcon's nesting periode so we do the "Little Precipice" — TOPO
 

 

planned BED AT 10h00 PM

WEDNESDAY,  July 21th 2010 

Giant Slide & Grandgent Trails, Sargent Mountain, Northwest Trail
with Gabriel
HIKING  start at 7h50 with an up-down of 50 mins because we forgot something at the car.
Total time : 5h15mins
WEIGHT OF PACSAC :
DENIVELATION ~  1372'
TOTAL LENGTH    6.4+ miles

a few tight passes, but also some fun bouldering — TOPO

 

Supper with the gang at "Cafe This Way" in Bar Harbor

planned BED AT 10h00 PM

THURSDAY,  July 22nd 2010 

The Perpendicular Trail, Mansell & Bernard Mountains, Razorback Trail
with Gabriel
HIKING  Start at 8h57 am. Total time : 4h35mins including stops
WEIGHT OF PACSAC :
 TECHNICAL CHALLENGE : moderate to difficult
DENIVELATION ~  1373' + + + +
TOTAL LENGTH   6.4 miles + down and up to Knight's Nobble and down and up to Bernard and back to Razorblade.. (milage & km to come)

There must be 1000 steps ! — TOPO

A strong storm  while in the car to do other hike changes our plans to do another hike as we had planned

planned BED AT 10h00 PM

FRIDAY,  July 23rd 2010 

Sea Kayak
with Kasha, a lady from N. of Cinncinati
TRIP  start Pretty Marsh going North
TECHNICAL CHALLENGE : easy
TIME  ~  3 hours
TOTAL LENGTH    6 Nautical miles

We see Seals, a Bald Eagle and Porpoises. I'm in the back and it's the first time I Kayak with a rudder.

CAR TRIP HOME   ~  7 hours. supper at "Northern Exposure" just after we see a Moose.

BED AT 10h00 PM

SATURDAY,  July 24th 2010

planning : BASIC WEEKLY TIMETABLE
 Weeks 1-2-3 of 13 : starting Monday August 2nd

Nah.. my plan is too much.. trying to fit in the group fitness.. I don't really know wht to do.. and what not to do. So I'll at least add an "or" at places.

Note : August 3rd I make changes in my plan.

My Plan to include Group Classes

Monday
60 mins Buns of Steel Group Fitness
 60 mins Cardio Militaire Group Fitness
Tuesday
60 mins Zumba Group Fitness
                    or
60 mins P90X # 02 Plyometrics
Wednesday
60 mins Cardio Militaire Group Fitness
                    or
 60 mins P90X ## 04 Yoga X

Thursday
60 mins P90X # 01 Chest & Back

Friday
60 mins P90X # 03 Shoulders & Arms
15 mins P90X # 12 Ab Ripper X

Saturday
2 - 6 hours hiking
or
60 mins P90X # 06 Kenpo X or  other stuff..?
Sunday
60 mins P90X # 07 Stretch

The P90X Classic Program

Monday
60 mins P90X # 01 Chest & Back
 15 mins P90X # 12 Ab Ripper X

Tuesday
60 mins P90X # 02 Plyometrics
 

Wednesday
60 mins P90X # 03 Shoulders & Arms
15 mins P90X # 12 Ab Ripper X

Thursday
60 mins P90X ## 04 Yoga X
Friday
60 mins P90X # 05 Legs & Back
 15 mins P90X # 12 Ab Ripper X

Saturday
60 mins P90X # 06 Kenpo X

 Sunday
P90X rest
or
60 mins P90X # 07 Stretch

3h45 PM  P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program  # 06 Kenpo X
It actually went very well. and I'm excited to start the classic program again but I'll give myself 2 weeks to do a Pre-Program just to make sure that I'm ready. edit July 28th.. 1 week is enough, I'm starting on August 2nd
 

#06 Kenpo X
saunders stretch cycle warm-up

1- Twist & Pivot — 25 each side
2- Twist & Pivot with Hook & Upper Cut — 25 each side
3- Jabs — 20 reps + 10 doubles each side
4- Jab / Cross — 25 each side
5- Jab / Cross / Hook — 25 each side
6- Jab / Cross / Hook / Uppercut — 25 each side

cardio break — 60 sec

7- Step Drag / High-Low Punch — 20 reps +10 doubles each side
8- Jab / cross Switch — 20 reps
9- Hook / Uppercut Switch — 20 reps
10- Knee Kick — 20 reps + 10 doubles each side
11- Ball Kick — 30 each side

cardio break — 60 sec

12- Side Kick — 30 reps each side
13- Back Kick — 25 reps
14- Three-Direction Kick — 72 reps
15- Side Lunge With High Sword / Low Hammer — 15 reps each side
16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side

cardio break — 60 sec

17- High Block — 30 reps
18- Inward Block —30 reps
19- Outward Block — 30 reps
20- Downward Block — 30 reps
21- Star Block — 16 reps

cardio break — 60 sec

22- Front Shuffle with High Block / Low Punch — 15 reps + 10 doubles each side
23- Knee / Back Kick — 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side
25- Hook / uppercut / Low Side Kick — 10 reps each side
26- Elbow Series — 30 reps
27- Vertical Punches — 100 reps

cardio break — 60 sec

cool-down & stretch

BED AT 10h00 PM

SUNDAY, July 25th 2010

8h40 PM P90X  ~ HOME FITNESS with Tony Horton — Pre-Program  # 07 Stretching
 57 mins+ With Gabriel, It's a little late, but still feels good to stretch.

#07 Stretch

1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths

 18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero  not for me.. not for my knees
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Low Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch

 

BED AT 10h30 PM 

 

MONDAY, July 26th 2010

7h45 PM P90X  ~ HOME FITNESS with Tony Horton — Pre-Program  # 02 Plyometrics
 54 mins+ / AveHR  133  82% / MaxHR  153  93%  

#02 Plyometrics
warm up & stretch

1- Jump Squat — 30 sec
2- Run-stance Squat — 30 sec
3- Airborne Heisman — 30 sec
4- Swing Kick — 60 sec

repeat 1-2-3-4

water break — 30 sec

5- Squat Reach Jump — 30 sec
6- Run-Stance Squat Switch Pick-Up — 30 sec
7- Double airborne Heisman — 30 sec
8- Circle Run — 30 sec each direction

repeat 5-6-7-8

water break — 30 sec

9- Jump Knee Tuck — 30 sec
10- Mary Katherine Lunges — 30 sec
11- Leapfrog Squat — 30 sec
12- Twist Combo — 60 sec

repeat 9-10-11-12

water break — 30 sec

13- Rock Star Hop — 15 sec each side
14- Gap Jump — 30 sec
15- Squat Jack — 30 sec
16- Military March — 60 sec

repeat 13-14-15-16

water break — 30 sec

17- Run Squat 180 Jump Switch — 30 sec
18- Lateral Leapfrog Squat — 30 sec
19- Monster Truck Tire — 30 sec
20- Hot Foot — 30 sec each foot

repeat 17-18-19-20

water break — 30 sec

21- Pitch & Catch — 30 sec each side
22- Jump Shot — 30 sec each side
23- Football Hero — 60 sec

cool down & stretch

BED AT 10h30 PM 

TUESDAY, July 27th 2010

6h50  PM P90X  ~ HOME FITNESS with Tony Horton —  Pre-Program  # 01 Chest & Back
 51 mins+ IN MY LOG #39 I said : "OK now, that was humbling! ! All push-ups after the first 15 from knees, and all pull-ups assissted." It's still true, but I feel good. I'm paper logging but won't we copying it here.

#01 Chest & Back
warm up & stretch

1- Standard Push-Up
2- Wide Front Pull-Up
3- Military Push-Up
4- Reverse Grip Chin-Up

mini stretch — 2 minutes

5- Wide Fly Push-Up
6- Closed Grip Overhand Pull-Up
7- Decline Push-Up
8- Heavy Pants

mini stretch — 2 minutes

9- Diamond Push-Up
10- Lawnmower
11- Dive-Bomber Push-Up
12- Back Fly

repeat but switch order of every 2 exercises :
2 - 1 - 4 - 3 - 6 - 5 - 8 - 7 - 1 0 - 9 - 12 - 11

cool-down & stretch

BED AT 11h30 PM 

WEDNESDAY,  July 28th 2010

8h00 AM P90X  ~ HOME FITNESS with Tony Horton — Pre-Program  # 03 Shoulders & Arms 
53 mins+ Did it really carefully.. Taking care of my left soulder.
 

#03 Shoulders & Arms
warm up & stretch

1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback

repeat 1 - 2 - 3

4- Deep Swimmer's Press
5- Full Supination Concentration Curl
6- Chair Dip

repeat 4 - 5 - 6

7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack

repeat 7 - 8 - 9

10- Seated Two-Angle Shoulder Fly — 16 reps
11- Crouching Cohen Curl
12- Lying-Down Triceps Extension

repeat 10 - 11 - 12

Bonus round

13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise

repeat 13 - 14 - 15

Ballistic Stretches

 


CAR TRIP to Adirondack Park, NY   
departure : noon
Google maps says : 198 Km, 2h43 minutes

Weather : ok, Storms and lots of rain most of the night, glad we're not camping.

BED AT 9h30 PM

at TMax-n-Topo's Jackrabit Hostel 5046 Cascade Road (Route 73) Lake Placid 518-523-0123 http://tmax-n-topo.com/ "Dixes" Very nice place. One of the owners (David) is there and  is real cool, has done the Appalacian Trail and much more. Talks of his wife Torri who is a real hiking prol.

THURSDAY,  July 29th 2010

ALGONQUIN PEAK  via Avalanche Pass Trail just across the lake from Mount Colden
 with Gabriel
HIKING  time : ~ 10 hours
WEIGHT OF PACSAC :19 lbs
 CHALLENGE : The Avalanche Pass
ALTITUDE : 5114' / 1559 m
DENIVELATION ~  895 m
TOTAL LENGTH   18,1 km
 WEATHER :  No rain,

ORANGE Trail on this map, From the parking at the Adirondak Loj (10 $).

 

MORE COMMENTS TO COME
MORE COMMENTS TO COME

BED AT 9h00 PM

Whispering Pine Campground, 4582 Cascade Road (Route 73) Lake Placid 518-523-9322
Site #16 19$

FRIDAY,  July 30th 2010

Forecast for Keene as of Wednesday July 28th :
Friday: SMostly sunny, with a high near 69. North wind between 5 and 7 mph.
Friday Night: Mostly clear, with a low around 46.

GIANT MOUNTAIN via Ridge Trail
with Gabriel
HIKING  time ~ 7 hours
WEIGHT OF PACSAC :
TECHNICAL CHALLENGE :
ALTITUDE : 4627' / 1410 m
DENIVELATION ~  930 m
TOTAL LENGTH    9,4 km +
WEATHER :  No rain,

PINK TRAIL on this map, From the parking on road 73. Up the Ridge Trail, and down with a loop so as not to finish to early.

MORE COMMENTS TO COME

This is the day Gabriel decides that he wants to do al 46 high peaks in the Adirondacks. I think I'd rather do the top 10 5000 footers in NE North America.

BED AT 9h00 PM

Whispering Pine Campground, 4582 Cascade Road (Route 73) Lake Placid 518-523-9322
 Site #16 19$

SATURDAY,  July 31st 2010

Forecast for Keene as of Wednesday July 28th :
Saturday: Sunny, with a high near 72.
Saturday Night: Partly cloudy, with a low around 52.

MOUNT COLDEN Just across the lake from Algonquin Peak
with Gabriel
HIKING  time ~ 9 hours
WEIGHT OF PACSAC :
TECHNICAL CHALLENGE :
ALTITUDE : 4714' / 1437 m
DENIVELATION ~  772 m
TOTAL LENGTH    20 km
WEATHER :  No rain,

PINK TRAIL on this map, From the parking at the Adirondak Loj (10 $). There and back.

 

MORE COMMENTS TO COME

I just love clear indications at intersections and clear trail markers. The yellow, blue and red dots on the map above refer to the trail markers.

MORE COMMENTS TO COME

BED AT 9h00 PM

Whispering Pine Campground,  4582 Cascade Road (Route 73) Lake Placid 518-523-9322
Site #16 19$

SUNDAY,  August 1st 2010

BIG SLIDE MOUNTAIN
with Gabriel
HIKING  time ~ 6 h 50 mins
WEIGHT OF PACSAC :
TECHNICAL CHALLENGE :
ALTITUDE : 4240' / 1292 m
DENIVELATION ~  853 m
TOTAL LENGTH    12,5 km
WEATHER :  Mostly sunny.  great day.

ORANGE Trail on this map Starting at the Garden Parking (7$)
 

CAR TRIP HOME 4-7 pm

 

8h30 PM P90X  ~ HOME FITNESS with Tony Horton — # 07 Stretching
 57 mins This always feels good.

BED AT 11h30 PM at home

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