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MONDAY,
August 2nd
2010
~
WEEK 1 of " P90X " ~
PLANNING :
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send e-mail to join :
http://forums.adkhighpeaks.com/ |
User Id: Marykaa
Preferred email address:
mary-lou@marykaa.com
Interest in the
forum : In the ADKs so far we’ve hiked Marcy, The
Avalanche Trail to Algonquin, Colden, The Ridge Trail to
Giant, Gothics and Big Slide and my husband decided
he wants to do all the high peaks (great idea).
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PLANNING :
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planning
:
BASIC WEEKLY TIMETABLE
Weeks 1-2-3
of 13 : starting
today
Paper logging but won't be
copying it here
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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
# 01 Chest & Back
Wednesday
60 mins
Cardio Militaire Group Fitness
or
60 mins
P90X
# 02 Plyometrics
Thursday
60 mins
P90X
## 04 Yoga X
Friday
60 mins P90X
# 03 Shoulders & Arms
15 mins P90X
# 12 Ab Ripper X
Saturday
2 - 8 hours hiking
or
60 mins P90X
# 06 Kenpo X or
other stuff..?
Sunday
60 mins P90X
# 07 Stretch
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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
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4h33 PM BUNS OF STEEL
~ GROUP FITNESS
with
Amélie Martin
5h36 PM
CARDIO MILITAIRE
~ GROUP FITNESS
with
Amélie
Martin
57 mins
Two hours sure go by fast when I'm in the beat of 7-10 hour hikes!
DIET 149 lbs
BED AT 10h30 PM
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TUESDAY,
August 3rd 2010
6h50 PM P90X ~ HOME
FITNESS
with Tony Horton —
# 01 Chest & Back
BED AT 10h30 PM
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WEDNESDAY,
August 4th 2010
12h06 NOON
CARDIO MILITAIRE
~ GROUP FITNESS
with
Amélie
Martin
52+ mins : the main course is :
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1 min stations with 10-15 secs in between,
and then the same 16 stations x 30 secs each no stopping
in between : weights 5-12 lbs available |
1 side leaps;
2 curls with calf raises;
3 hands on steps:
alternating knee to elbow;
4 Russian Twists with weights
5 Crunches on Bossu
6
sqaut , arms to the side, squat, arms to the
front
7 chair to the wall
8 jump forward squat, raise arms to the side, walk back
9 three squats and a jump
10 dips
11 heavy pants
12 side to middle step-ups (pneus rapides)
13 biceps with elastic & weights
14 plank: one foot up, bent elbows
15 sprints
16 squats
with tricep extentions: |
DIET
So much easier since I
don't have heartburn. I'm taking Apo Pantoprazole every day and
I'll have a Gastroscopie on September 10th to see if there is something
else we can do.
BED AT 10h30 PM
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THURSDAY,
August 5th 2010
First day back at work
8h00
PM P90X ~ HOME
FITNESS
with Tony Horton —
# 03 Shoulders & Arms
It went well even if it was late..
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FRIDAY,
August
6th 2010
9h00
PM
P90X ~ HOME
FITNESS
with Tony Horton — #04 Yoga
Very late to start but I really want to do
the program. I didn't do it in pre-program so I don't push it, but it is
still an excellent WO.
| #04 Yoga |
A) Moving Asanas :
Each Asana is led through a series of Vinyasas (Sun Salutations).
1- Runner's Pose
2- Crescent Pose
3- Warrior One
4- Warrior Two
5- Reverse Warrior
6- Triangle Pose
7- Twisting Triangle
8- Chair To Twisting Chair
9- Right-Angle Pose To Extended Right-Angle Pose & Grab
10- Prayer Twist From Runner's Pose to Side Arm Balance
11- Warrior Three to Standing Splits
12- Half Moon To Twisting Half Moon
B) Balance Postures
13- Tree — 90 sec
14- Royal Dancer — 90 sec
15- Standing Leg Extension — 30 sec
C) Floor Work
16- Crane ( Pre-Handstand) — 60 sec
17- Seated Spinal Stretch — 5 breaths
18- Cat Stretch — 9 reps
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19- Frog —60 sec
20- Bridge or Wheel — 5 breaths
21- Plough Into Shoulder Stand With Leg Variations Into Plough
22- Table — 5 breaths
23- Cobbler Pose — 60 sec
24- One-Legged Hamstring Stretch Into Two-Legged Hamstring Stretch
D) The Yoga Belly 7
25- Touch The Sky — 30 sec
26- Boat — 30 sec
27- Half Boat — 30 sec each side
28- Scissor — 30 sec each side
29- Torso Twist Hold — 30 sec each side
30- Deep Torso Twist Hold — 30 sec each side
31- Touch The Sky — 60 sec
E) Final
Stuff
32- Side Twist
33- Glute Stretch
34- Happy Baby
35- Child's Pose
36- Shavasana ( Corpse Pose)
37- Fetal Pose
38- Lotus (Meditation Pose)
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BED
AT 11h30 PM
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SATURDAY,
August
7th 2010
9h00 PM BUNS OF STEEL
~ GROUP FITNESS
with Amélie Martin
1h00 mins
Get up too early (6 am) but that gives me a chance to eat a
proper breakfast a good 2 hours before going to the gym
BED AT 10h30 PM
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SUNDAY,
August 8th 2010
My mom would be 82 today
Massif des Monts Sutton / Roundtop
HIKING start 9h20 AM
TOTAL TIME : 2 h 55 mins including snack
DENIVELATION : 433 m
WEIGHT OF PACSAC : ~16 lbs
WEATHER Cloudy with muddy
trails, 12°C very humid
With Gabriel, just a short moring hike
 |
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The "Entre-Deux" trail is fun. And it's nice to do just
a 3 h hike.. once in a while. Clic on map for full picture. |
NOTES :
1) We notice that we can see Marcy from the observatory at the top
2) The New Map was 5$ but it's nice to have a recent one, since they're
changing the trails at time.
4) The trails are NOT on the Québec Topo Maps in Gabriel's GPS
5) The entrance fee is 5$/person. The trails are now Very well marked.
7h00 PM P90X ~ HOME
FITNESS
with Tony Horton — # 07 Stretching
DIET
ok
BED AT 9h00 PM
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MONDAY,
August 9th
2010
~
WEEK 2 of " P90X " ~
4h33 PM BUNS OF STEEL
~ GROUP FITNESS
with
Amélie Martin
5h36 PM
CARDIO MILITAIRE
~ GROUP FITNESS
with
Amélie
Martin
57 mins
alternating one muscle group.. cardio.. quite
difficult
finisher :
relays @ 3 : spider-man there, crab back / boxer there, pony
back / high knees / heels to bum / streight legs / soccer drill /
frog jumps / sprint / sprint / sprint / sprint
ACHES AND PAINS
 |
My right "inside" heel / ankle / arch has been
hurting for over a week.. maybe 2 or 3.. but it's been "endurable" during
the second class today though it was terribly painful.. I really had to
adapt some of the exercises.. and even risk spraining my foot to make it
reasonnablly through. of course I'm Icing it and also wore my running shoes
instead of my Merrel river sandels. à suivre... |
BED AT 10h30 PM
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TUESDAY,
August 10th 2010
PLANNING
 |
Polar F11
I'm hard on my HR
monitors, or unlucky..
anyways.. here is
my 3rd one. An upgrade from the F6. Got it at a good price. I'll have
it in a few days. I should get it around August 18th. from
onlinefit.com |
7h00 PM P90X ~ HOME
FITNESS
with Tony Horton —
# 01 Chest & Back
BED AT 10h30 PM
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WEDNESDAY,
August 11th 2010
7h45
PM P90X ~ HOME
FITNESS
with Tony Horton — # 02 Plyometrics
BED AT 10h30 PM
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THURSDAY,
August 12th 2010
First day OFF in 23 days. Must be good for me.
Bonne fête mon amour!
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FRIDAY,
August 13th 2010
8h00
PM P90X ~ HOME
FITNESS
with Tony Horton —
# 03 Shoulders & Arms
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SATURDAY,
August
14th 2010
9h00 PM BUNS OF STEEL
~ GROUP FITNESS
with Karine
McDuff (Paradis)
1h00 mins
Get up at 7h00 ,
just right, and the class is a little easier than it would
be with Amélie or Stéphanie, but that's just ok for my right
foot.
PLANNING
Sign up for an other year of
Dance classes at Le Sodanse. Starts on Sunday September 7th
at 10h30 AM.
BED AT 9h00 PM
Very tired.
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SUNDAY,
August 15th 2010
Slept around the clock. Needed
it.
7h00
PM BALLROOM
DANCE
PRACTICE
at
home
1h30 mins
Slow Waltz, Triple-Swing
9h00 PM P90X ~ HOME
FITNESS
with Tony Horton — # 07 Stretching
BED AT 9h00 PM
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MONDAY,
August 16th
2010
~
WEEK 3 of " P90X " ~
4h30 PM BUNS OF STEEL
~ GROUP FITNESS
with
Amélie Martin
5h30 PM
CARDIO MILITAIRE
~ GROUP FITNESS
with
Amélie
Martin
57 mins
Same finisher as BoS
BED AT 10h30 PM
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TUESDAY,
August 17th 2010
7h00 PM P90X ~ HOME
FITNESS
with Tony Horton —
# 01 Chest & Back
but I can say that in all in this WO I did 104 regular push-ups and 148 knee
push-ups. All chin-ups and pull-ups are assissted so it nothing to blog
about..
9h00
PM BALLROOM
DANCE
PRACTICE
at
home
30 mins
ChaChaCha
Going well!
BED AT 10h30 PM That's
in 3 mins.. going going ... gone..
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WEDNESDAY,
August 18th
2010
12h00 NOON
CARDIO MILITAIRE
~ GROUP FITNESS
with
Amélie
Martin
57 mins
Goes quite well except for the push-ups near
the end.. *humm wonder why? (réf Yesterday)
SHOPPING
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Polar F11
Ordered it from
onlinefit.com
8 days ago, got it today.
Got my logo on it
and like the way it looks. I think that the Wearlink is more fragile
than the plastic T31 I had with my F6, but maybe it'll be more precise,
and not freak out as often. The Wearlink seems to require much more
care.. I hope I'll take good care of it. |
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"The Polar F11 is one of our best selling heart
rate monitors. It is the upgrade to the Polar F6. The upgraded
features include the Wearlink Coded Transmitter Belt, Polar Keeps You
Fit Workout Programme and Fitness Test with Ownindex.
The Wearlink Transmitter Belt Is a lot more
comfortable as it is made out of soft material instead of the plastic
T31 that you get in the cheaper models. Also you are able to change
the batteries in the wearlink, whereas the T31 you cannot."
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I still have to study as
to what exactly is the Fitness Test and the Fitness program.
The Tests seem interesting. à suivre.. |
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"The F11 comes with ‘Polar Keeps U Fit’ workout
program, which helps you reach your goals by acting as a personal
trainer! After a fitness test, the watch gives you the option to
maintain this fitness level, improve it, or maximize it (3 different
training intensity levels) the watch will provide you with a weekly
training target. You can always change the level if you are finding it
too hard or too easy. If you achieve the target set, the watch will
show a trophy for your efforts.
The F11 comes with 'Fitness Test with Ownindex'
measuring VO2 max! (aerobic fitness level) This feature is really good
for motivation and being able to see your fitness levels imprvove –
and the best part of this fitness test is - you don’t have to exercise!
It works off your resting heart rate, so you HAVE to be completely
relaxed!"
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BED AT 10h30 PM
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FRIDAY,
August 20th 2010
DAY OFF
ACHES & PAINS
3rd time : At 1h30
Massage therapist Pascal Lussier at the
Clinique de Physiotherapie Robert Daigneault about my left
shoulder. Again.. but it's not because of P90X.. It's in
Amélie's Cario Militaire .. I use too heavy weights in the
compound exercises including the Rotator Cuff.. and Military
press.. I should use the weights for the Rotator Cuff.. and
take the Military press as a "rest" in that exercise.. But I
think I'll cut all exercises for the rotator cuff in group
fitness classes and do them at home, in a more controlled
environment.
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SATURDAY,
August 21st 2010
2h00 PM
P90X ~ HOME
FITNESS
with Tony Horton —
# 06 Kenpo X
Don't do all of it because of my shoulder,
but it's still a good WO / zones L7-M16-H-19
3h00 PM P90X ~ HOME
FITNESS
with Tony Horton —
# 12 Ab Ripper X
6h30
PM BALLROOM
DANCE
PRACTICE
at
home
1h10 mins Salsa & Mambo
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planning
:
BASIC WEEKLY TIMETABLE
Week 4
of 13
|
|
My Plan to include Group Classes
Monday
60 mins Buns of Steel Group Fitness
60 mins Cardio Militaire Group Fitness
Tuesday
60 mins P90X
# 08 Core Synergistics
Wednesday
60 mins
Cardio Militaire Group Fitness
or
60 mins P90X
# 04 Yoga X
Thursday
60 mins P90X
# 07 Stretch
Friday
60 mins P90X
# 08 Core Synergistics
Saturday
2 - 6 hours hiking
or
60 mins P90X
# 04 YogaX or
other stuff..?
Sunday
60 mins P90X
# 07 Stretch
|
The P90X Classic Program
Monday
60 mins
P90X
# 04 Yoga X
Tuesday
60 mins P90X
#
08 Core Synergistics
Wednesday
60 mins P90X
# 06 Kenpo X
Thursday
60 mins P90X
# 07 Stretch
Friday
60 mins P90X
# 08 Core Synergistics
Saturday
60 mins P90X
# 04 YogaX
Sunday
P90X rest
or
60 mins P90X
# 07 Stretch
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BED
AT 10h15 PM |
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SUNDAY,
August 22nd 2010
6h00 PM P90X ~ HOME
FITNESS
with Tony Horton — # 07 Stretching
BED AT 10h00 PM
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MONDAY,
August
23rd 2010
~ WEEK
4 of " P90X " ~
8h15
PM
P90X ~ HOME
FITNESS
with Tony Horton — #04 Yoga
1h30 mins very
difficult, wear light running shoes because of Athlete's foot
But it's nice to stretch two days in a row.
ACHES & PAINS
|
Athlete's foot.:
first time in about 20 years.. When I used to get sort of rid of it by
soaking my feet in water with bleach in it. |
Now I'll try
Tinactin twice a day for 4 weeks Seems alot, but the
instructions say to continue even after the symptoms disapear. For now
I have one 3/8'' crack under each pinky. I hope Gaby dosen't get it. |
 |
BED
AT 10h30 PM
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TUESDAY,
August 24th 2010
PLANNING
| 5 days / 4 nights at x-mas holidays at Parc des Monts
Valins |
| With Gabriel and our
good friends Céline & Bernard. Snowshoes and x-country skiis. |
9h00
PM P90X ~ HOME
FITNESS
with Tony Horton — # 08 Core Synergistics
| #08 Core Synergistics
|
| warm up & stretch
1- Stacked foot / staggered hands Push-up
2- Banana Roll — 2 reps
3- Leaning Crescent Lunges — 24 reps
4- Squat Run — 60 sec
5- Sphinx Push-Up
6- Bow to Boat — 5 reps
7- Low Lateral Skaters — 20 reps
8- Lunge & Reach —120 sec
ballistic stretch / water break
— 45 sec
9- Prison Cell Push-Up — 8 reps
10- Side Hip Raise — 30-40 reps
11- Squat X-Press — 30 reps
12- Plank to Chaturanga Run — 60 sec
13- Walking Push-Up — 4 reps each way
14- Superman Banana — 60 sec
15- Lunge Kickback Curl Press — 20 reps
16- Towel Hoppers — 60 sec
17- Ballistic Stretch — 45 sec
18- Reach High & Under Push-Ups — max
19- Steam Engine — 50 reps
20- Dreya Roll
bonus round
21- Plank to Chaturanga Iso — 60 sec
22- Halfback — 60 sec
23- Table Dip Leg Raise — 60 sec
cool-down & stretch |
BED AT 11h00 PM
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MONDAY,
August 30th
2010
~
WEEK 5 of " P90X " ~
4h30 PM BUNS OF STEEL
~ GROUP FITNESS
with
Amélie Martin
5h30 PM
CARDIO MILITAIRE
~ GROUP FITNESS
with
Amélie Martin
57 mins
Tabatas again including Push-ups/Plank
LONG TERM
PLANNING
:
Forgot about this! found it in my fitness log # 23. This year Gaby
decided he wants to do be a 46er I had more modest plans..
(2007 : We've donne Mt. Gothics and Mt. Marcy.. it would be
interesting to do the other 8 of Adirondak's 10 highest. Some might be
interesting for 2-3 day hikes.)
| Ranking in
Height |
Elevation
(feet) |
Difficulty
1-7
(1 least difficult) |
Ascent of Climb |
Length of Round Trip |
Typical HikeTime |
|
Mt. Marcy |
5344' |
5 |
3166' |
14.8 miles |
10 hours |
|
Algonquin Peak |
5114' |
5 |
2936' |
9.6 miles |
9 hours |
|
Mt. Haystack |
4960' |
7 |
3570' |
17.8 miles |
12 hours |
|
Mt. Skylight |
4926' |
7 |
4265' |
17.9 miles |
15 hours |
|
Whiteface Mtn. |
4867' |
4 |
2535' |
5 miles |
6.5 hours |
|
Dix Mtn. |
4857' |
5 |
2800' |
13.2 miles |
10 hours |
|
Gray Peak |
4840' |
7 |
4178' |
16 miles |
14 hours |
|
Iroquois Peak |
4840' |
6 |
3250' |
11.6 miles |
8.5 hours |
|
Basin Mtn. |
4827' |
6 |
3650' |
16.5 miles |
11 hours |
|
Gothics |
4736' |
5 |
4070' |
10 miles |
9 hours |
But then this summer I
said I'd like to do.. the 10 5000 footers.. and have already done 6.. and
maybe Adams soon..
| Ranking in
Height |
Elevation
(feet) |
Difficulty
1-7
(1 least difficult) |
Ascent of Climb |
Length of Round Trip |
Typical HikeTime |
|
Mt. Washington |
6288' |
6 |
4256' |
8.4 mi |
8 hours |
|
Mt. Adams |
5774' |
|
4468' |
|
|
|
Mt. Jefferson |
5712' |
6 |
4300' |
10 mi |
10 hours |
|
Mt. Monroe |
5372' |
|
|
|
|
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Mt. Madison |
5367' |
|
|
|
|
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Mt. Marcy |
5344' |
5 |
3166' |
14.8 miles |
10 hours |
|
Mt. Katahdin |
5268' |
|
|
|
|
|
Mt. Lafayette |
5260' |
5 |
|
15 km |
7 h with Lincoln |
|
Algonquin Peak |
5114' |
5 |
2936' |
9.6 miles |
9 hours |
|
Mt. Lincoln |
5089' |
5 |
|
15 km |
7 h with Lafayette |
planned
BED AT 10h30 PM
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TUESDAY,
August 31st 2010
2h00 sp/fr conversation with Samantha
5th time
6h30
PM BALLROOM
DANCE
PRACTICE
at
home
1h20 mins
Rumba we have
some trouble remembering the steps learned last year.. but
still love practicing together.
BED AT 10h00 PM
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THURSDAY, September
2nd
2010
BALLROOM
DANCE planning
at
home
 |
Dance fitness DVD |
|
Gabriel buys 3 dance
fitness DVDs and plans to start them next week. The
three DVDs are : 1)
Swing - Jive - Quickstep
2) Latin - Tango - Freestyle
3) Merengue - Chacha - Samba -
Mambo |
20 mins
we have
some trouble remembering the steps learned last year.. but
still love practicing together.
BED AT 10h00 PM
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SATURDAY,
September 4th
2010
9h00 PM BUNS OF STEEL
~ GROUP FITNESS
with Stéphanie Ménard
45 mins
Get up too
late (8h00) and
eat breakfast too fast.. feel sick at the gym and my right
inner ankle starts hurting. go home
SHOPPING
BED AT 10h30 PM
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