July 29 – P90X Legs and Back / July 30 – P90X Core Synergistics + Hiking

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I have been lax in updating my blog due to it being hot out and also being tired following my workouts, so here goes…
– FlashAddict

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balance lunges – 20 each side with 10 lbs x 2

calf raise squats – 10 lbs x 20

reverse chin pullups – did 20 pushups instead

super skaters – 20 each side

wall squats 90 seconds @ 90 degrees

wide front pull-ups – 20 pushups instead

step back lunges – 10 lbs x 15 each sie

alternating side lunges – 10 lbs x 10 each side

close grip overhand pull-ups – close-in pushups x 10

single leg wall squats – 1 min ow

dead lift squats – 10 each leg

switch grip pullups – right cross pushups 10

water break

three way lunges – 5 rounds each leg

sneaky lunges – 12 each leg

reverse grip chin-ups – left cross pushups 10

chair salutations – 1 minute

toe roll iso lunges – 15 eacjh side

wide front pull-ups – 10 pushups

groucho walk – 45 secs

calf raises – 15 slow / 10 fast x 3 (out, mid, in stances) with 10 lbs

close grip overhand pull-ups – 10 pushups

80-20 siebers speed squats – 20 each side

switch grip pull-ups – 14 pushups

cooldown

1:09:30
877 calories
133 avg
158 max

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thursday
core synergistics
1:07
861 calories
137 avg
168 max

Burnaby Mountain Trail Guide

I followed the same route as before and I did 1 minute sprints followed by 2 minute recovery walks all the way up Burnaby Mountain!

hiking
1:06
999 calories
148 avg
171 max

P90X Shoulders & Arms + Hiking up Burnaby Mountain + Heat Wave = Done for the day…

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I originally was going to do the Grouse Grind today at around 11am, but after looking towards the North Shore and seeing the haze and smog cooking off of the mountains, I decided to wait until later on in the day to try and workout…big mistake, cause when I started working out at 4pm, it was like 33 degrees…
– FlashAddict

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Alrighty then, I started off today’s workout by doing the P90X Shoulders and Arms routine so here is the breakdown:

Total Time:
1 Hour 11 Minutes

Total Calories Burned:
908 cal

Average Heart Rate:
136

Max Heart Rate:
167

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The workout routine consisted of the following exercises in the following order:

alternating shoulder press – 20 lbs x 10

in and out bicep curl – 20 lbs x 16

two arm tricep kickback – 20 lbs x 10

alternating shoulder press – 20 lbs x 10

in and out bicep curl – 25 lbs x 12

two arm tricep kickback – 25 lbs x 8

ballistic stretch

deep swimmers press – 25 lbs x 8

full supination conccentration curls – 20 lbs x 12

chair dips x 25

deep swimmers press – 20 lbs x 8

full supination conccentration curls – 25 lbs x 12

chair dips x 15

ballistic stretch

upright rows – 20 lbs x 10

static arm curls – 25 lbs x 16 (too much)

flip grip twist kickbacks – 15 lbs x 6 (too much)

upright rows – 25 lbs x 12

static arm curls – 20 lbs x 12

flip grip twist kickbacks – 10 lbs x 10

ballistic stretch

seated shoulder flys – 15 lbs x 10

crouching cohen curls – 15 lbs x 14

lying down tricep extensions – 20 lbs x 14

seated shoulder flys – 10 lbs x 16

crouching cohen curls – 20 lbs x 8

lying down tricep extensions – 25 lbs x 10

ballistic stretch

straight arm shoulder flys – 15 lbs x 12

congdon curls – 15 lbs x 10

side – tri -rise – 14 each side

straight arm shoulder flys – 15 lbs x 12

congdon curls – 15 lbs x 12

side – tri -rise – 20 each side

cooldown

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After the P90X routine, I got into my car and drove to the bottom of Burnaby Mountain and hiked up back to my condo, then jumped on my bike and went down to the base again to pickup my car – dear lord it was hot and muggy coming up the mountain, but I tried my best to come up at a good pace. I also did several 1 minute sprinting intervals at various points of the ascent to work my cardio even further.

Burnaby Mountain Trail Guide

I started off at the Pipeline Trail and then onto the Power Line Trail all the way to the Trans Canada Trail and then coming up appropriately named Cardiac Hill to finish off the hike – I then ran on the SFU perimeter road to my condo building and grabbed my bike so that I could head down and grab my car – from the base of the mountain back to base again gave me the following stats:

Total Workout Time:
1 Hour 8 Minutes

Total Calories burned
1090

Average Heart Rate:
148

Max Heart Rate:
172

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So, by combining both workouts, I ended up working out for 2 Hours and 19 minutes and burned 1998 Calories!!!

CrossFit Mashup WOD Today + Kayaking yesterday = Johnny sweating all over the place

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Well, Vancouver is in the midst of quite the heat wave – was over 30 degrees both yesterday and today with a projected high of 33 for tomorrow = HEAT WAVE
– FlashAddict

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Today’s workout of the day was a mashup of the CF WOD posted and a few other items I threw in there to mix things up. All told, here’s how things broke down:

Started off with 20 minutes on my recumbent bike – 5 minute warmup – 10 minute high intensity – 5 minute recovery

Then I did 30 Turkish Get Ups (15 lbs weight)- these seriously get your heart pumping fast and hard – along with 30 Burpees.

I then turned on the P90X Ab Ripper X video and blasted through that routine to finish things off and cap an all-body workout.

Here are my stats:

Total time working out:
1 hour and 15 minutes

Total Calories Burned:
935

Average Heart Rate:
133

Max Heart Rate:
167

Also, my girlfriend Raewyn and I went kayaking up Indian Arm again and were severely beat down by the heat, wind and salt water to the point that we were on the water for only an hour and a half. It was so hot out there that we were losing energy to paddle! All in all though, it’s a great place to get out on the water and have fun in the waves, I highly recommend it.

Monday’s Bike Ride from SFU to downtown Vancouver

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Forgot to put in the fact that I rode my bike from SFU to downtown Vancouver – only one way though, cause I had to then take the bus to Richmond to meet up with my brother to pickup my car – all in all it took me 52 minutes to get there – not too bad…
– FlashAddict

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http://maps.google.com/maps?f=d&source=s_d&saddr=9266+university+crescent,+burnaby,+bc&daddr=6600+union+street,+burnaby,+bc+to:1340+East+3rd+Ave,+vancouver,+bc+to:333+seymour+street,+vancouver,+bc&hl=en&geocode=&mra=ls&dirflg=w&sll=49.278669,-123.008251&sspn=0.103141,0.264187&ie=UTF8&ll=49.276429,-123.008595&spn=0.103146,0.264187&z=13

Walking directions to 333 Seymour St, Vancouver, BC, Canada

18.6 km – about 3 hours 38 mins

Suggested routes

9266 University Crescent Burnaby, BC, Canada

1.	Head south on University Crescent toward E Campus Rd	0.3 km
2.	Turn left at E Campus Rd	13 m
3.	Slight right to stay on E Campus Rd	57 m
4.	At the roundabout, take the 1st exit onto University Dr E	1.5 km
5.	Slight right to stay on University Dr E	0.3 km
6.	Continue on Burnaby Mountain Pkwy	2.0 km
7.	Turn left at Hastings St	12 m
8.	Turn right to stay on Hastings St	0.2 km
9.	Turn left at Duthie Ave	0.3 km
10.	Turn right at Union St Destination will be on the left	1.0 km

5.6 km – about 58 mins

6600 Union St Burnaby, BC, Canada

11.	Head west on Union St toward Kensington Ave	0.2 km
12.	Turn left at Kensington Ave	0.3 km
13.	Turn right at Curtis St	0.8 km
14.	Continue on Parker St	3.1 km
15.	Turn left at Boundary Rd	0.7 km
16.	Turn right at 1st Ave	3.4 km
17.	Turn left at Commercial Dr	0.2 km
18.	Turn right at E 3rd Ave Destination will be on the left	0.5 km

9.2 km – about 1 hour 51 mins

1340 E 3rd Ave Vancouver, BC, Canada

19.	Head west on E 3rd Ave toward Clark Dr	57 m
20.	Turn right at Clark Dr	0.2 km
21.	Turn left at Grandview Viaduct	0.4 km
22.	Slight right to stay on Grandview Viaduct	0.2 km
23.	Continue straight onto Terminal Ave	1.3 km
24.	Turn right at Quebec St	0.3 km
25.	Continue on Expo Blvd	0.5 km
26.	Turn right at Abbott St	0.4 km
27.	Turn left at W Hastings St	0.5 km
28.	Turn right at Seymour St Destination will be on the left	71 m

3.9 km – about 48 mins

333 Seymour St Vancouver, BC, Canada

29.5 Km Bike Ride + Back Squats at CrossFit = One Tired Johnny…

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I felt ambitious today, so I rode my bike from on top of Burnaby Mountain all the way to the CrossFit Gym near Clark and Terminal in East Vancouver. Once there, I did an hour long workout there that had me doing 3 reps of max back squats + Weighted Pull-Ups and then back on the bike to ride back to Burnaby and up that long a$$ mountain…I R TIRED :S
– FlashAddict

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Total Time:
3:47:06 – even more impressive was the fact that it only took me 30 minutes flat to get from the bottom of Burnaby Mountain to the peak, especially after 3 hours working out already!

Total Calories Burned:
2756 (Holy Crap that’s a lot!)

Max Heart Rate:
167

Average Heart Rate:
130

http://maps.google.com/maps?f=d&source=s_d&saddr=9266+university+crescent,+burnaby,+bc&daddr=6600+union+street,+burnaby,+bc+to:1340+East+3rd+Ave,+vancouver,+bc+to:6600+union+street,+burnaby,+bc+to:9266+university+crescent,+burnaby,+bc&hl=en&geocode=&mra=ls&dirflg=w&sll=49.274189,-122.990398&sspn=0.103151,0.264187&ie=UTF8&ll=49.274077,-122.990398&spn=0.103151,0.264187&z=13

Walking directions to 9266 University Crescent, Burnaby, BC, Canada

29.5 km – about 6 hours 13 mins

Suggested routes

9266 University Crescent Burnaby, BC, Canada

1.	Head south on University Crescent toward E Campus Rd	0.3 km
2.	Turn left at E Campus Rd	13 m
3.	Slight right to stay on E Campus Rd	57 m
4.	At the roundabout, take the 1st exit onto University Dr E	1.5 km
5.	Slight right to stay on University Dr E	0.3 km
6.	Continue on Burnaby Mountain Pkwy	2.0 km
7.	Turn left at Hastings St	12 m
8.	Turn right to stay on Hastings St	0.2 km
9.	Turn left at Duthie Ave	0.3 km
10.	Turn right at Union St Destination will be on the left	1.0 km

5.6 km – about 58 mins

6600 Union St Burnaby, BC, Canada

11.	Head west on Union St toward Kensington Ave	0.2 km
12.	Turn left at Kensington Ave	0.3 km
13.	Turn right at Curtis St	0.8 km
14.	Continue on Parker St	3.1 km
15.	Turn left at Boundary Rd	0.7 km
16.	Turn right at 1st Ave	3.4 km
17.	Turn left at Commercial Dr	0.2 km
18.	Turn right at E 3rd Ave Destination will be on the left	0.5 km

9.2 km – about 1 hour 51 mins

1340 E 3rd Ave Vancouver, BC, Canada

19.	Head east on E 3rd Ave toward McLean Dr	0.5 km
20.	Turn left at Commercial Dr	0.2 km
21.	Turn right at E 1st Ave	0.8 km
22.	Slight left to stay on E 1st Ave	3.2 km
23.	Turn left at Gilmore Ave	0.7 km
24.	Turn right at Parker St	2.4 km
25.	Continue on Curtis St	0.8 km
26.	Turn left at Kensington Ave	0.3 km
27.	Turn right at Union St Destination will be on the right	0.2 km

9.2 km – about 1 hour 59 mins

6600 Union St Burnaby, BC, Canada

28.	Head east on Union St toward Grove Ave	1.0 km
29.	Turn left at Duthie Ave	0.3 km
30.	Turn right at Hastings St	0.2 km
31.	Turn left to stay on Hastings St	12 m
32.	Turn right at Burnaby Mountain Pkwy	2.0 km
33.	Continue on University Dr E	1.7 km
34.	Slight left to stay on University Dr E	23 m
35.	At the roundabout, take the 1st exit onto E Campus Rd	88 m
36.	Turn right at University Crescent Destination will be on the right	0.3 km

5.6 km – about 1 hour 23 mins

9266 University Crescent Burnaby, BC, Canada

P90X Core Synergistics WOD

I figured that I would give my legs a bit of a break today, seeing as how I biked over 26 km yesterday, so I decided to do the P90X Core Synergistics workout for $hits und giggles – here are my stats:

Total Time:
57:33

Total Calories Burned:
815 cal

Max Heart Rate:
169

Average Heart Rate:
142

26.1 Kilometers on my bike today…

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/love Google Maps for letting me map out the total distance I biked today 🙂
– FlashAddict

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Well, the sun was shining and burning bright today, so I decided to head out on my bike and go down, around and then back up Burnaby Mountain.

I was wearing my Heart Rate monitor, so here are my stats:

Total Time on bike:
2 Hours + 35 seconds

Total Distance:
26.1 Km

Total Calories Burned:
1795

Max Heart Rate:
177

Average Heart Rate:
151

Total Sweat:
Oodles and Oodles

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http://maps.google.com/maps?f=d&source=s_d&saddr=9266+university+crescent,+burnaby,+bc&daddr=grove+avenue,+burnaby+bc+to:2000+st+johns+st,+port+moody,+bc+to:angela+drive,+port+moody,+bc+to:glenayre+dr,+port+moody,+bc+to:800+glencoe+dr,+port+moody,+bc+to:chapman+ave,+port+moody,+bc+to:9266+university+crescent,+burnaby,+bc&hl=en&geocode=&mra=ls&dirflg=w&sll=49.277661,-122.911692&sspn=0.051572,0.132093&ie=UTF8&ll=49.275421,-122.910833&spn=0.051574,0.132093&z=14

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Google Maps only allows you to select either Car, Transit or Walking as the default modes of transportation, so here is the breakdown if I were to have walked the route from waypoint to waypoint:

Walking directions to 9266 University Crescent, Burnaby, BC, Canada

26.1 km – about 5 hours 32 mins

Suggested routes

9266 University Crescent Burnaby, BC, Canada

1.	Head south on University Crescent toward E Campus Rd	0.3 km
2.	Turn left at E Campus Rd	13 m
3.	Slight right to stay on E Campus Rd	57 m
4.	At the roundabout, take the 1st exit onto University Dr E	1.5 km
5.	Slight right to stay on University Dr E	0.3 km
6.	Continue on Burnaby Mountain Pkwy	2.0 km
7.	Turn left at Hastings St	12 m
8.	Turn right to stay on Hastings St	0.2 km
9.	Turn left at Duthie Ave	0.3 km
10.	Turn right at Union St	0.9 km

5.5 km – about 57 mins

Grove Ave Burnaby, BC, Canada

11.	Head north on Grove Ave toward W Georgia St	0.3 km
12.	Turn right at Hastings St	0.4 km
13.	Slight right to stay on Hastings St	0.1 km
14.	Continue on Inlet Dr	1.2 km
15.	Continue on Barnet Hwy	7.4 km
16.	Turn right at St Johns St Destination will be on the right	0.2 km

9.7 km – about 1 hour 57 mins

2000 St Johns St Port Moody, BC, Canada

17.	Head west on St Johns St toward Charles St	6 m
18.	Turn left at Charles St	0.1 km
19.	Continue on Clarke Dr	0.3 km
20.	Turn right at Cecile Dr	0.6 km

1.0 km – about 16 mins

Angela Dr Port Moody, BC, Canada

21.	Head west on Angela Dr toward Tuxedo Dr	0.4 km
22.	Turn left at Glenayre Dr	0.2 km

0.6 km – about 8 mins

Glenayre Dr Port Moody, BC, Canada

23.	Head south on Glenayre Dr toward Valour Dr	0.3 km
24.	Turn right at Glencoe Dr Destination will be on the left	1.1 km

1.4 km – about 16 mins

800 Glencoe Dr Port Moody, BC, Canada

25.	Head southeast on Ailsa Ave toward Fenwick Pl	0.9 km
26.	Turn right at Glenayre Dr	0.1 km
27.	Turn right at Clarke Rd	0.1 km
28.	Turn right at Chapman Ave	0.7 km

1.9 km – about 22 mins

Chapman Ave Coquitlam, BC, Canada

29.	Head west on Chapman Ave toward Stoney Creek Ct	0.1 km
30.	Turn left at Gilroy Crescent	0.3 km
31.	Turn left at North Rd	0.5 km
32.	Turn right at Broadway	11 m
33.	Slight right to stay on Broadway	0.5 km
34.	Turn right at Gaglardi Way	2.6 km
35.	Slight right to stay on Gaglardi Way	25 m
36.	Slight right toward University Dr E	0.2 km
37.	Slight right at University Dr E	1.5 km
38.	Slight left to stay on University Dr E	23 m
39.	At the roundabout, take the 1st exit onto E Campus Rd	88 m
40.	Turn right at University Crescent Destination will be on the right	0.3 km

6.1 km – about 1 hour 33 mins

9266 University Crescent Burnaby, BC, Canada

My Personal Journey

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For my Video Art class at Emily Carr, I decided to move forward with the “Personal Journeys” project and so I went ahead and recorded the story of the day my mom died from ovarian cancer in 1994 and the Journey that I and my family went through that day and made a video about it. I published it on YouTube last night and wanted to share it with all of you:
– FlashAddict

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John DeVeaux is a second year Film, Video and Integrated Media student at the Emily Carr University of Art + Design in Vancouver, British Columbia, Canada.

Classifying himself as a Digital Artist with future aspirations to work in either the film or video game industry, his work focuses on combining a wide range of media including crowd sourcing, data capture, film/video, installation, storytelling and web based material.

My Personal Journey tells the story of the day John’s mother died from ovarian cancer in 1994 and features the artist providing a solitary monologue over a black screen with white text providing an ongoing narrative, as he describes the mental images that haunt him to this day.

Inspiration for this video comes from Derek Jarman’s film, Blue, which showcases the director looking back on his life as he was losing his sight and dying from AIDS. The film is 79 minutes in length and features a single shot of saturated blue covering the entire frame of the screen.

My Personal Journey is also part of an ongoing digital art project dealing with personal storylines about significant or memorable Journeys in peoples respective lives and can be viewed at:

http://personaljourneys.wordpress.com

The Personal Journeys blog is now active

Hello again everyone,

I wanted to take this opportunity to invite everyone to check out the Personal Journeys Blog that was publicly unveiled and launched earlier today for my Digital Interactive Arts class at Emily Carr. Everyone was very interested in reading about the stories that people submitted to the art project and would like to extend my deepest thanks to everyone who submitted their stories.

This is not the end of the project however, and I will be working with several faculty at school in pushing the project further over the summer. For those of you who wanted to participate, but haven’t had a chance to write up your stories, don’t fret because you still have the chance to send them in and I will put them up on the blog as they arrive.

Furthermore, two other avenues for the project that I would like to explore are to setup a venue at the Athlete’s Village for 2010 Winter Olympics, which I had previously mentioned; but the most important one to my heart is to contact the BC Cancer Foundation and see if they would like to work together in recording and documenting the Journeys of Cancer patients currently going through radiation treatment and chemotherapy as well as the stories from their families.

I will be contacting them tomorrow to look into the feasibility of this project as well as starting to piece together a video which recounts the details of My Personal Journey, which I wrote about January 28th, 1994, the day my mother died from ovarian cancer at the BC Cancer Clinic in Vancouver. I will keep you guys posted on how both of those progress.

So without further ado, here is the link to the blog:

http://personaljourneys.wordpress.com/

Read through the Journeys, click on the links to view the maps and also look at the Visual Journeys section of the blog to see other outcomes that I developed as well.

Sincerely,

John DeVeaux

Judge dismisses Google lawsuit

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Hello everyone, it’s Reading Week break here at Emily Carr, so I have been taking some time off from my blog and been relaxing a bit – although relaxing probably isn’t the best way to describe yesterday as I went to CrossFit and got my ass and abs kicked by the workout! But here is an interesting read about Google Streets that I thought you guys would like to check out…
– FlashAddict

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By Maggie Shiels
Technology reporter, BBC News, Silicon Valley

Google’s Street View has been criticised on several occasions

A legal claim by a Pittsburgh couple that Google’s Street View feature violated their privacy has been thrown out by a federal judge.

Christine and Aaron Boring sued the search giant after photos of their home appeared on the free mapping program.

The couple accused Google of privacy violation, negligence, trespassing and unjust enrichment.

In her ruling, Judge Amy Reynolds Hay said the Borings “failed to state a claim under any count”.

“We are pleased the judge agreed the suit was without merit,” said Google in a statement to the BBC.

Street View displays street level, 360-degree photographs of areas taken by specially equipped Google vehicles.

Failure

The photographs at the centre of the lawsuit, launched last year, were taken at the foot of Mr and Mrs Boring’s driveway and shows their house, a pool area and detached garage. Signs marked the road as private.

The suit alleged that Google’s Street View had caused Mr and Mrs Boring “mental suffering” and diluted the value of their home.

Google removed the offending pictures after the lawsuit was filed

“While it is easy to imagine that many whose property appears on Google’s virtual maps resent the privacy implications, it is hard to believe that any – other than the most exquisitely sensitive – would suffer shame or humiliation,” Judge Amy Reynolds Hay of US District Court for Western Pennsylvania wrote in her 12-page decision.

The judge also suggested that the Borings’ lawsuit made it possible for more people than ever to view the picture of their home.

“The Borings do not dispute that they have allowed the relevant images to remain on Google Street View, despite the availability of a procedure for having them removed from view,” wrote Judge Reynolds Hay.

“Furthermore, they have failed to bar others’ access to the images by eliminating their address from the pleadings, or by filing this action under seal,” she said.

The publicity has actually perpetuated dissemination of the Borings’ name and location, and resulted in frequent re-publication of the Street View images, the judge concluded.

“The plaintiffs’ failure to take readily available steps to protect their own privacy and mitigate their alleged pain suggests to the Court that the intrusion and that their suffering were less severe than they contend,” wrote Judge Reynolds Hay.

The Borings had sought $25,000 (£17,700) in damages.

‘Removal tools’

Google said the company respects individual privacy and provides ways for that privacy to be maintained.

“We blur identifiable faces and licence plates in Street View and we offer easy-to-use removal tools so users can decided for themselves whether or not they want a given image to appear.

Photos of real world locations are tied to maps

“It is unfortunate the parties involved decided to pursue litigation instead of making use of these tools,” said Google in its statement.

Privacy concerns following the launch of Street View in 2007 prompted Google to start blurring faces of people caught in the photographs.

The company had argued earlier in response to the lawsuit that “today’s satellite-image technology means that even in today’s desert complete privacy does not exist.”

“Privacy claims are not easy to prove,” said Marc Rotenberg of the Electronic Privacy Information Centre.

“One of the challenges is showing what’s the damage, what’s the harm. But Google is more at risk here because there is always the possibility someone might prevail in one of these cases, so I don’t think the issue is resolved in terms of Google.”

http://news.bbc.co.uk/2/hi/technology/7898407.stm