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SUNDAY,  June 26th 2011

ACHES & PAINS Lower back, left side going good

DIET Starting again

BED AT 10h30 PM

MONDAY,  June 27th 2011

4h29 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 51+ mins / AveHR  126  75% / MaxHR  152  91%  / 354 cals / 40 % fat / 30 mins InZone (75%+) 

5h31 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 51+ mins / AveHR  126  75% / MaxHR  154  92 %  / 362 cals / 40 % fat / 31 mins InZone (75%+) 

DIET ok.. Talk with Amélie for another 15 mins..

BED AT 10h30 PM

TUESDAY,  June 28th 2011

Why We Move Poorly… and What to Do About It
The lack of activity in one’s life can definitely cause erosion in fundamental movement patterns, but other things can be equally damaging. Some examples are—
  • Poor postural habits
  • Poor work ergonomics
  • Poor quality and quantity of sleep
  • Limited recovery between workouts and exercises
  • Unbalanced workout and exercise practices and loads
  • Poor coaching, training and instruction
  • Poor nutritional habits and food quality
  • Workouts and exercises that do not introduce a variety of movement patterns
  • Programming lacking a balance of perspective of quality and quantity
  • Exercise volume that compounds poor form and fosters compensation
  • A misunderstanding of movement competency compared to physical capacity
  • Exercise program design without movement baselines and retesting for effectiveness
  • Injury followed by incomplete rehabilitation and cover-up medicine

BED AT 11h30 PM

WEDNESDAY,  June 29th 2011

4h30 PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  108  65% / MaxHR  142  85%  / 282 cals / 50 % fat / 13 mins InZone (75%+) 
Good, but it's a new session, so starting to learn the correographies.

5H30 CARDIO-TONUS ~ GROUP FITNESS with Amélie Martin
 42 mins / AveHR  105  60% / MaxHR  153  96%  / 206 cals / 55 % fat / 8 mins InZone (75%+) 
Leave early 'cause they're doing squats, and I still have DOMS from Monday

ACHES & PAINS
My

planned BED AT 10h30 PM

THURSDAY,  June 30th 2011
 

CAR TRIP ~3 hours To
THE WHITE MOUNTAINS, NEW HAMPSHIRE

3 hours
 Take the afternoon off to go to Lafayette Campground in Franconia State Park

DIET
It's not really time to cut back before some big hikes.
 

BED AT 9h00 PM Lafayette Campground, site #54 in Franconia State Park

FRIDAY, July 1st 2011
Canada Day week-end

CANON MOUNTAIN, New Hampshire, USA
 With  Gabriel,

HIKING  start 10 h 01 AM
WEIGHT OF PACSAC : 18 lbs
ALTITUDE   1243 m. ( 4077ft)
ELEVATION GAIN   m. (2577 ft)
TOTAL LENGTH   km ( 5,5 mi.)
 

pics or text to come



UP via Lonesome Lake
2h33 mins  / 1125 calories / 40% fat / AveHR 129 77% / MaxHR 152  91% / 1h43 mins inZone
LUNCH and walkaround 24 mins
DOWN Dodge Cutoff
2h16 mins  / 671 calories / 60% fat / AveHR 104 62% / MaxHR 137  82% / 4 mins inZone

BED AT 8h00 PM Lafayette Campground, site #54 in Franconia State Park

SATURDAY, July 2nd 2011

MOUNT ADAMS, New Hampshire, USA
 Lowe's Path up and down
 

With  Gabriel. We were supposed to go up King Ravine, but neither of us was feeling it since it's early in the season. The parking at Lowe's Store is just beside Lowe's Cabins that can be seen more easily from the road. The trail is steady up and I felt great. We hadn't done such a high hike since Jefferson in 2007 and I was a little nervous.

Gaby didn't eat enough and completely ran out of steam by the time we got to the top. He had to lie down for a while, and was quite lucky to find a very comfortable place to rest. It was just enought wo that he was ok on the way down.

HIKING  start 8 h 01 AM
WEIGHT OF PACSAC : 22 lbs
ALTITUDE   1760 m. ( 5799 ft)
ELEVATION GAIN   x m. ( 4450 ft)
TOTAL LENGTH  15,2  km (  9.4 mi.)
 TOTAL TIME   9h20
 TEMPERATURE at the top:   Wow!  beautiful sunshine, no wind! No need to Layer up!

 UP and DOWN LOWE'S PATH
4h57 mins  / 1993 calories / 45% fat / AveHR 123 86% / MaxHR 152  96% / 2h39 mins inZone
LUNCH and walkaround 38 mins
 3h45 mins  / 1103 calories / 60% fat / AveHR 117 64% / MaxHR 137  82% / 3 mins inZone
We were too much in a hurry, and Gabriel didn't eat enough

Campfire with Yves Richard and Cindy's friends' camp sites #1&2. Yves and his friend did Mount Washington up Amooos... and down Jewell
 
 BED AT 11h00 PM Lafayette Campground, site #54 in Franconia State Park

SUNDAY,  July 3rd 2011
Some rain after breakfast while we pack, but get the tent under the "bâche" just in time.

car trip HOME ~3 hours + time to go to La Cordée

BUYING STUFF for Gabriel

 
Osprey loaded the Argon 70 Backpack with every plush feature the company could think of, from an ultra-padded waist-belt to an integrated hydration system. Two aluminum stays and a molded back panel increase comfort when you load up every bit of the Argon 70 Backpack's 4500cu inch cargo space. Top and side access help you get to your headlamp without having to dig through everything. Osprey also added a removable lid that doubles as lumbar pack for short hikes from camp.

OSPREY  ARGON 70

Bought at La Cordée 399,99$

In advance for Gabriel's birthday so he can use it during our vacation.

Gaby's pac is actually a 73 not 70 liters 'cause it's a size large and Guillaume changed the shoulder straps to an extra-large cause Gaby has broad shoulders. Guillaume spent almost 2 hours with us, explaining the differences and having Gaby try out different packs. Quite an experience!


BED AT 10h30 AM

MONDAY,  July 4th 2011

4h31 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 53 mins / AveHR  127  76% / MaxHR  156  93%  / 377 cals / 40 % fat / 33 mins InZone (75%+) 

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 54 mins / AveHR  115  69% / MaxHR  156  93 %  / 319 cals / 50 % fat / 15 mins InZone (75%+) 

DIET Excellent and very much on track

BED AT 10h30 PM

WEDNESDAY,  July 6th 2011

4h34 PM ZUMBA ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  116  69% / MaxHR  151  90%  / 343 cals / 50 % fat / 19 mins InZone (75%+) 
Good but I think we're too many , can't move as much as I'd like to.

5H31 CARDIO-TONUS ~ GROUP FITNESS with Amélie Martin
 56 mins / AveHR  110  66% / MaxHR  151  90%  / 306 cals / 45 % fat / 18 mins InZone (75%+) 
Still feeling Monday's WO but it's good.

BED AT 10h30 PM

THURSDAY,  July 7th 2011

NEW FAMILY DOCTOR! Éric Poulin at Clinic St-François near where I live. Have to go for tests, He seems strong on screening . I guess it 's a good thing. He seems serious and conciencious.

ACHES & PAINS not bad, but want an appointement with a different Physiotherapist for my left shoulder.. hoping she'll find some other way to make it perfect. ( Gaby arranges it for July 20th)

DIET Going well

BED AT 10h00 PM

SATURDAY, July 9th 2011
Happy 59th bday my big brother Albert! Hope you're having a wonderful trip in Europe.

Monts Sutton / Dos d'orignal
HIKING  start 9h32
WEIGHT OF PACSAC : 21 lbs  more than I need but want to up the weight a little.
With Gabriel,
Usullay we go up to Round Top, but we wanted to try something different for Gabriel's Back-pack tryout.

UP  to Chute des Nymphes
2h49 mins / AveHR  110  66% / MaxHR  150  90%  / 920 cals / 50 % fat / 45 mins InZone (75%+)
Not much to see at the lookouts because of heavy fog around the mountain, but it's ok on the trail
 LUNCH at Chute des Nymphes
15 mins
 DOWN
2h55 mins / AveHR  112  67% / MaxHR  147  88%  / 998 cals / 50 % fat / 54 mins InZone (75%+)
Gabriel likes his Osprey Argon 70 pacsac.. he didn't imagine how much of a difference a good pacsac could make.

BED AT 10h00 PM

SUNDAY,  July 10th 2011

BUYING STUFF  Couldn't find the shorts that I want at lÉquipeur, wonder if they have them on the web somewhere : Denver/Hayes : Style SZJ703HV size M

BUYING STUFF at MEC ( Mountain Equipment Co-op) First time we go there.. we get what's below.. and a whole bunch of other minor stuff including 2 shorts for hiking and a cleaning set for our Platypus hydrations packs, a titanium fork/spoon, blue gaitors that don't have a snap just in front of the knee-cap, a very small sun-block spray..

The SuperFly canister stove’s adaptable, Multi-Mount™ interface makes it our most versatile when traveling internationally. Compatible with most self-sealing fuel canisters, sturdy pot supports add stability for larger pots and a broad flame delivers even heating and makes the SuperFly stove one of the fastest boiling stoves available. Available with or without piezo auto-ignition.

  • Universal: Multi-Mount™ interface fits most self-sealing domestic and international canisters, including MSR IsoPro, Camping Gaz, Primus & Epi.
  • Fast: Boils 1 liter of water in 3 minutes.
  • Full Flame Control: Glove-friendly controls allow precise flame adjustment, from a simmer to a boil.
  • Broad Flame: Disperses heat for better cooking performance.

MSR SuperFly BUTANE CANISTER STOVE

I'm still not sure which burner I want.. stove planning 2009.. so bought a small one that can serve as a second burner if Gaby or I have room in our pack.

DIET Going well

BED AT 10h00 PM

MONDAY,  July 11th 2011

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 54+ mins / AveHR  118  71% / MaxHR  153  92%  / 335 cals / 45 % fat / 25 mins InZone (75%+) 

5h32 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 55+ mins / AveHR  113  68% / MaxHR  151  90 %  / 318 cals / 45 % fat / 20 mins InZone (75%+) 

DIET Tell Amélie that I'm back down to 140 and she encourages me with a big high five.

BED AT 10h30 PM

WEDNESDAY,  July 13th 2011
Last day at work before vacation

7h43 PM P90X  ~ HOME FITNESS with Tony Horton —  # 02 Plyometrics
 54 mins+ / AveHR  133  80% / MaxHR  156  93%   / 420 cals / 35 % fat / 40 mins InZone (75%+) 
With Gabriel, it's 26°C and 60% humidity in our basement but we encourage each other to do it, and we do.

BED AT 10h00 PM

THURSDAY,  July 14th 2011
On vacation 'til August 8th.

9h00 AM ZUMBA ~ GROUP FITNESS with Brenda Lee
 60 mins / AveHR  122  73% / MaxHR  152  91%  / 405 cals / 45 % fat / 28 mins InZone (75%+) 
First time I'm with Brenda Lee. She's good and I like her style, but she does only Latino music.. I miss the Bollywood and African styles.

BED AT 10h00 PM

FRIDAY,  July 15th 2011
On vacation 'til August 8th

Jay Peak, Vermont, USA
HIKING  Start trail at 11h43 after an hour of WU!
WEIGHT OF PACSAC : 21lbs
58 mins / AveHR  101  60% / MaxHR  145  87%  / 261 cals / 50 % fat / 12 mins InZone (75%+) 
1h34 mins / AveHR 134  80% / MaxHR  154  92%  / 738 cals / 35 % fat / 1h17 mins InZone (75%+) 
25 mins LUNCH
 61 mins / AveHR  102  61% / MaxHR  122  73%  / 310 cals / 60 % fat / 0 mins InZone (75%+) 
With Gabriel. Have trouble finding the start of the trail.. but it was very clear once we knew on which side to look. (Across the road to the left).

BED AT 9h30 PM

SATURDAY,  July 16th 2011
On vacation 'til August 8th.

Afternoon at Sandra Thibodeau's place in Granby then Supper at Céline & Bernard's home in Québec City

BED AT 10h30 PM

SUNDAY,  July 17th 2011
On vacation 'til August 8th.

La Route Verte ++ / Québec City & Lévi
 CYCLING  from 10 AM to 2 PM including Ferry to Lévis and back and stops. Picnic at the end.
With Gabriel & Bernard and Céline on a tandem
The weather is excellent, and the ride is great as well. It starts raining just as we get into the cars.
 3h00 / slow ride but against wind / ~750 cals / ~50% fat

BED AT 10h00 PM

MONDAY,  July 18th 2011
On vacation 'til August 8th.

Breakfast with Céline & Bernard in Québec City. Brunch with Manouane in Trois-Rivières.

Gabriel has Physio appointement at 2h45 PM
4h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
 53+ mins / AveHR  130  78% / MaxHR  156  93%  / 398 cals / 40 % fat / 40 mins InZone (75%+) 
It's now that I start feeling that I hadn't cycled for a long time before yesterday's ride.

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
 55+ mins / AveHR  122  73% / MaxHR  156  93 %  / 367 cals / 45 % fat / 26 mins InZone (75%+) 
OUFF a cardio section that is really extreme. have to rest at times. but do well on the Dips :)

BED AT 10h00 PM

TUESDAY,  July 19th 2011
On vacation 'til August 8th.

 

BED AT 10h30 PM

WEDNESDAY,  July 20th 2011
On vacation 'til August 8th. It's very hot and humid.

Physio appointement at 3h30 PM at Granby for an evaluation of my left shoulder. Nothing new.. might as well continue at my regular Physio therapist, but glad I went in for a second opinion.

BED AT 10h00 PM  Quite tired..don't know why

THURSDAY,  July 21st 2011
On vacation 'til August 8th.  It's very hot and humid

9h00 AM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin IN GRANBY
 59 mins / AveHR  131  78% / MaxHR  155  93%  / 449 cals / 35 % fat / 41 mins InZone (75%+) 

10h00 AM ACCENT SOUPLESSE ~ GROUP FITNESS with Amélie Martin IN GRANBY
 Feels good. Nice and easy but still good
 

BED AT 10h30 PM

FRIDAY,  July 22nd 2011
On vacation 'til August 8th.

BED AT 10h30 PM

SATURDAY,  July 23rd 2011
On vacation 'til August 8th.  It's very hot and humid

"Comme il fait trop chaud pour faire de la rando.. je m'étais lancé un défi.. faire les 4 cours de groupe au gym de Beloeil qui se donnent le samedi matin : Cardio militaire / Body design / Cardio tae-boxe / Zumba. et bien.. mission accompli ! et avec beaucoup d'intensité jusqu'à la fin!"

8h02 AM CARDIO MILITAIRE ~ GROUP FITNESS with Isabelle in BELOEIL
 56 mins / AveHR  148  89% / MaxHR  161  96%  / 523 cals / 25 % fat / 53 mins InZone (75%+) 

9h07 AM BODY DESIGN ~ GROUP FITNESS with Isabelle in BELOEIL
 48 mins / AveHR  125  75% / MaxHR  150  90%  / 331 cals / 40 % fat / 27 mins InZone (75%+) 

10h04 AM CARDIO TAE-BOXE ~ GROUP FITNESS with Isabelle in BELOEIL
 53 mins / AveHR  133  80% / MaxHR  151  90%  / 415 cals / 35 % fat / 40 mins InZone (75%+) 

11h02 AM ZUMBA ~ GROUP FITNESS with Dominique in BELOEIL
 60 mins / AveHR  136  81% / MaxHR  149  89%  / 489 cals / 35 % fat / 52 mins InZone (75%+) 
 

BED AT 9h00 PM

SUNDAY,  July 24th 2011
On vacation 'til August 8th.

8h30 PM P90X  ~ HOME FITNESS with Tony Horton — # 07 Stretching
 57 mins With Gabriel. Need this, and I'm glad Gariel joined in.. time goes by so quickly when I'm with him :)

BED AT 11h00 PM

MONDAY,  July 25th 2011
On vacation 'til August 8th.

7h32 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin in ST-PIE!
 1h07 mins / AveHR  116  69% / MaxHR  164  98%  / 406 cals / 45 % fat / 23 mins InZone (75%+) 

planned BED AT 10h30 PM

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