Training Log Archive: miclaraia

Lars let me borrow a pair of poles and the Ski-O team let me borrow a pair of rollers, and with that I was set to join a volley of intervals. We did intervals on the university's track, something I never even considered doing before. I always associated roller skis with roads, but the track is pretty much perfect for them (except when it's wet).

The intervals were a pyramid layout (1-2-3-4-3-2-1). I wasn't as out of practice as I had expected as never fell down, but I lost my balance a few times and came close.

All in all was a good sesh and it felt really good to cross train. I'm not sure how often I'll be able to join these ski sessions because they coincide with the weekly map training from the NLZ, but I think I'll try and make a few more before the year is up.

C • woo! 1

Wooooh finally starting strength training again! I was a little more excited than I probably should have been, and it was good fun. I met Martin Hubmann today, which was awesome, and I think I met one of the Kyburz brothers last Friday without even realizing it. Small world.

I think I now know what the secret to Switzerland's success in orienteering. After warming up and a quick core session we spent a good 10 minutes doing a hip-hop routine. So, TIL that the way to becoming a good orienteer is to bust out the ol' moves.

Otherwise rather uneventful session. We did more of the 'laufschule', basically running, bounding, hopping, and skipping in various ways on pads to train good running form. These exercises seem to be pretty universal here in Switzerland, I'm surprised I've never encountered them in track or cross country back home.

FitNotes Workout - Tuesday 10th November 2015

** Standing SL Calf Raises **
- 20 reps
- 20 reps
- 20 reps

** Banded Toe Pulls **
- 20 reps
- 20 reps
- 20 reps

** Sypoba Toe Heel **
- 20 reps
- 20 reps
- 20 reps

** Standing SL Glute Extension **
- 35.0 kgs x 20 reps
- 35.0 kgs x 20 reps
- 35.0 kgs x 20 reps

** Glute-Ham Raise **
- 20 reps
- 20 reps
- 20 reps

** SL Balance Pad Squats **
- 20 reps
- 20 reps
- 20 reps

** Back Squat **
- 50.0 kgs x 20 reps
- 50.0 kgs x 20 reps
- 50.0 kgs x 20 reps

** Weighted Glute Bridge **
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps

** Sypoba Squats **
- 20 reps
- 20 reps
- 20 reps

** Lunge Squats **
- 40.0 kgs x 19 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps

** Sypoba Fore-Aft **
- 20 reps
- 20 reps

Last week I was told I should try and focus on having less contact with the ground while running, something about it being more efficient. I tried doing that today, pushing off quickly and forcefully, and increasing my 'flight time'. Interesting exercise

Hiked up Rofalen. Beautiful views as usual, Switzerland does not dissappoint.