Icebug – the climate positive footwear brand

14 05 2019

[In cooperation with Icebug]

I have been using Icebug shoes for ten years and been following the development of their shoes and especially the ones made especially for orienteering, the OLxSpirit. The first years there were some ups and downs, but the last five years those Icebug shoes have been the best ones on the market when it comes to grip and durability, one pair have most often lasted for a whole season without loosing any of the spikes!

This spring Icebug released some news – they have become the first climate positive outdoor footwear brand in the world. Climative positivism means to first measure all emissions, then reduce them as much as possible, and then capture at least 110% of the existing emissions (by investing in projects that absorbs the CO2 and projects that are certified by the UN).

As long as I will do orienteering (which probably will be the rest of my life) I need orienteering shoes, and from time to time I must get new ones. Therefore it feels good to use Icebugs, which are produced from a company who I know take responsibility for the production and make is as sustainable as possible.

At the moment I use OLxSpirits when I compete in forest. Acceleritas when I compete in park sprint races. Oribi and DTS when running on tracks in the forest or up a mountain (with spikes if it is slippery). I walk everyday in the Eli sneaker, which is so comfortable and breathable. Perfect during summer!

So, if you are thinking of buying new shoes, either it is for running in forest or walking in the city – check out what Icebug offer in their web shop! –> [Click]

 





Update March-May

13 05 2019

Two months have passed since last time I wrote and as always a lot of training have been done, but also some competitions.

In the middle of March I went to Portugal with the national team for 9 days of training, but we started with two competitions, by taking part in at NAOM, two middle distance competitions in the Castelo de Vide area. The terrain was fast but technically difficult. I didn’t manage to avoid the small mistakes, but all in all it was two good races where I managed to push hard physically and it ended with two victories! A great start of the individual competition season, even though it still was some time to the more important spring races.


After the competitions we trained hard for a week, mostly three sessions per day, in the area of Aguiar da Beira. As I haven’t done so much (any) orienteering sessions at home ground during the winter, I like that the camps offer many opportunities to work on the basic technical routines. The third training of each day, the night masstart in the evening is always one of the best. Demanding technically, but always in a great atmosphere. However, the forest in this area was not just great to run through as the caterpillars had overtaken the bushes and trees. My skin didn’t like running into those three times a day, so I got a lot of itchy rashes which disturbed my sleep during the whole week. I still managed to keep the training load high during the week, but after the camp I felt that the recovery hadn’t been the best. I also had developed a bothersome neck- and shoulder pain after so many nights with itching and bad sleep…

I came home and it took some days until the rashes disappeared, but still I had many days with easy training planned. I started up training again and performed the sessions with good speed, but with a little more tiredness than usual and still with the shoulder problems… As I’ve been very consistent with my running during a long period I have learnt how the sessions “should” feel like, and therefore I also feel when it is not normal. Especially I felt that the recovery after each session was extended. I took some more days with easy training and tried to get going again. I then ran a 10k race. This was planned for a long time to get a confirmation of my physical development during the winter. I ran a PB with 24s (35:26), but I was a bit disappointed as I still felt that my body didn’t respond as it should, and my goal was to go below 35. The following week I had some semi-rest and I went to our national team camp in Norway. I ran a middle distance race which went okay, but one more confirmation that the body didn’t manage to work all out. I went home and realised I had to accept that I most probably have some overreaching, and that some days of rest here and there wasn’t enough. I decided to take a longer rest than those 3-4 easy days that I had tried several times during the past three weeks. I skipped the two first Swedish League races and stay at home resting or just jogging. However, it is the best motivation to not be able to take part in races you want to take part in, so all in all it was a good decision also for my mind. I managed to get rid of the worst neck/shoulder problems and I also felt that my legs started to feel better which I also confirmed during my first harder threshold session which I ran with a normal feeling. I had to accept that I had missed some weeks of training and racing and that I now must work my way back into it with some patience to not get back in the shit. I ran 10-mila which was the first hard orienteering session for 3 weeks, but it was a good start up. GMOK-babes team 1 didn’t have a successful 10-mila this year, but I had a great weekend with the club anyway (6 women team on the starting line!) but we must accept our first team weren’t performing good enough this year.  New chances will come.

To run the last leg at 10-mila was a good slap in the face to get back into orienteering competition mode. It never comes easily. Ahead were the Swedish League final and selection race for the World cup in Finland.

The weekend consisted of three races, a sprint, a middle and a long chasing start. The sprint was okay, fast legs, but I wasn’t sharp enough during two of the long legs. One, I did a bad choice, but the other I wasn’t good enough to understand where to run, and I also didn’t carry out my planned route well. So, I had some bigger time losses, but still some good stuff so I ended up 3rd, 47s behind Karro who performed an impressive race. The day after it was time for the middle distance. I ran very consistent and my legs responded well. I just did a 35s mistake on one control, and I won the race with 1.11 before Alva. Very satisfiying, and a good confirmation that the rest some weeks ago was needed and that the body and mind are back on track.

As I didn’t run any of the previous three Swedish League competitions I missed points from one race, so I went out as 7th in the chasing start the next day, 3.42 behind the lead. I did a bad start with many smaller mistakes, and lost time on the leading pack, but still managed to catch Alva after a good route on the first long leg. In the end I managed to nail the last controls and perform some top speed running towards the finish and take the 6th place. A tough race with some stomach problems, but happy to run a long distance again – it was some time since…

Now my plan is to get back into training routines and on Saturday it is time for a new national team training camp in Norway. Looking forward to get back there with a stronger body than last time, and do some hard work before it is time for the international competition season to start, with the World cup races in Finland 8-11th of June.





So far, so good.

7 03 2019

Winter is running in high speed as always and already it is March. I started up my basic training in the middle of November and a lot have happened since, or at least many training sessions have been completed. Over 200 actually. And around 2300 km of running. And sometimes it feels like I’m doing nothing… Holy shizzle.

The first month was just about getting back into routines with strength training, to find the right threshold paces and to build up a fair amount of hours.  I went to a short orienteering camp in Östfold together with my Swiss clubmates Lisa H and Jonas E, otherwise it was not much technical training.

Some weeks later it was time for this winter’s highlight – the altitude camp! In the middle of December I packed my big bag and traveled to Karro in Stockholm and the next day we met up Emil and took the flight to Johannesburg in South Africa where we rented a car and drove to Dullstroom. After 5 days Jerker arrived and then we spent our days running, eating, sleeping and socialising for 3 weeks. In other words, living my dream life! Until 2nd of January we were in Dullstroom at 2000 m.a.s.l and then we moved to Potchefstroom for the last week (1400 m.a.s.l). I catched a cold the day before departure so the first two days was spent in bed, snoring, coughing, eating and sleeping. However, it disappeared quite fast and at day 3 I could start to join the others for running. Finally! Then a very successful camp started. The first complete week I ran 195km and the next one 175km. It is for sure a high amount of running and it also included some high intensity sessions which all went fairly well. And the best was, for sure, that I didn’t have to do any session alone. I am happy about this trip and that training went on so well. I also got into a very good routine with strength training. It is so easy when the weather and the company is good… Not so easy to keep this routine back home, but I try.

When Jerker went home, Karro, Emil and I continued straight from South Africa to Alicante in Spain where the national team training camp started one day before our arrival. Then it was time to put on the map focus after more or less only ”brain dead” gravel road running for the past 3 weeks.  I felt I got into map reading quite fast, as long as it was a “normal” map. It took some more time to nail the night contour trainings or the 1,7mm narrow contour corridors… Or the corridors were always a bit troubling, but it’s good with some true challenges… We spent the first 3 days in the mountains outside Murcia, and then we moved down to the beach by Guardamar. Always two or three sessions a day, and mostly orienteering even if we were a small group who one morning headed back up to the mountains for a long run. “A very nice route”, coach said, but it turned out it was one part which was very steep and it would have been good to bring some climbing equipment… It took us half an hour to move a couple of 100 metres, but except from this, a very nice route. ;). The last days I was tired after almost 5 weeks on camp, but I managed to keep it together and kept the focus until the last day. I got some good feedback technically, but still there was some work to do to get back into competition speed orienteering… [Watch a nice movie from our camp made by Göran Winblad.]

I took the flight from Alicante to Stockholm and joined Karro to her place as we, the day after arrival to Sweden, went on the Swedish Sports Gala in Globen. We were invited due to the scholarship that the Swedish Federation of Sports offers us who combine elite sports with studies. I am thankful for receiving that for the 3rd year in a row! Quite a contrast to the camp life during the previous weeks…

Then it was time to go HOME. I hadn’t been home for five weeks and I hadn’t been in my apartment for five months. So it was nice to be back and to have some easy training days to recover from the past period. As always it doesn’t take long time until I miss everything that has been before, as it was awesome in many ways, but still it is important to just be at home, reload the batteries a bit and spend time with family and friends at home ground. I also took the opportunity to do some renovation in the apartment… Thank you dad and mum for all the help with this.

Since Alicante I have spent all weeks at home in Gothenburg and it’s been a lot about improving my physical shape. I have had a very nice consistency during this period and it has shown some progression. Some weeks it was very snowy and icy conditions which meant all my faster sessions were on the treadmill or at the indoor track to avoid achilles overload or other problems with my heel. To run indoor at the gym works for a while, but I was happy when the weather conditions became better and I was back at the gravel track “grus8an” in Skatås where I do most of my sessions, actually both the ones with high and low intensity…

The past weekend was spent in Skåne for a 10-mila camp with GMOK. We were a big group going and completed two easy sessions in terrains around Glimåkra, one masstart training (set by Pan with ~80 girls at the start) and on Sunday we ran a competition relay in the sand dune terrain south of Åhus. However there was one control which was put out with the wrong code which affected 1/3 of the teams on the first leg which meant the relay results is not really fair… Luckily my team wasn’t affected and I ran a stable last leg, but I realised it was some time ago I tried competition speed orienteering… However, it was fun to join the club again and that we put five GMOK-babes team on the starting line (zebras all over!) and many did impressive runs!

Tomorrow I am leaving for Portugal with the national team so it doesn’t take long until i do competition orienteering again. We will take part in NAOM and then we will stay 7 more days to work on those routines. Looking forward! And yepp, it is already March, but still 5 months to WOC, so even if a lot of work is done, it is much more coming ahead…

It’s so much about consistency and dedication. To keep it minute after minute, hour after hour and do it session by session, day by day. Count in one week after another and make sure there is a progression. Sometimes it flows, sometimes it is really tough, and most often it is somewhere inbetween. But no matter what, it is about getting it done. And getting it done in the best way you possibly can according to the plan and the daily conditions. To tense your barriers, but not go over the line. To create a weekday where everything is in line with your way to become a world champion, but still not to lose yourself in the controlled way of living. To be able to do everything towards the goal, but still live the journey towards it.

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Later than ever – a review of 2018

12 02 2019

2018 has been a crazy year in many ways with a lot of hightlights, but also some deep downs. Let’s take a short summary with some training numbers and results, but then a longer summary of each months with some more details for the one who is capable of reading a lot of text…

TOTAL AMOUNT OF TRAINING: 605 hours (10 % more than 2016 and 2017).

  • Running: 64 % (29 % of the running was orienteering and mostly competing or sprint o-training)
  • Alternative training: 27 % (of this 53 % was biking, 26 % was crosstrainer and 19 % wetvest)
  • Strength training: 9 %
  • Rest days: 37 days (5 days of illness)

BEST RESULTS:

  • WOC sprint 5th
  • EOC relay and sprint relay 2nd
  • World cup forest relay Norway 1st (1st at 1st leg)
  • World cup middle Czech Republic 3rd
  • World cup sprint relay Czech republic 2nd (1st at 1st leg)
  • 2nd at Venla relay
  • 1st Swedish Championships middle and relay
  • 35:50 at 10k road race

November 17’
After an autumn with a lot of sickness I was starting to feel okay to be training more again. Usually the beginning of November consist of a quite low amount of training, but this time I felt I’ve had my rest so I was eager to start to build up. During this time we (elite runners in Göteborg) started up with a weekly threshold session in Skatås, where we measure lactate. Interesting! I trained a well the whole month even though I was a bit exhausted mentally since handing in my bachelor thesis in the end of October. However it felt good to get my bachelor exam in Sport Science/Sport coaching. I also tried curling for the first time during a club camp in Jönköping preparing for SM. Always fun to try out new sports. One weekend was also spent with orienteering youngsters. First in Halmstad together with Falkenbergs OK where I had a lecture and then also joined two trainings to do follow ups! The day after I organised GMOK’s O-training day for 13-16 year old runners. Always very meaningful days and I am happy to share some experiences.

December 17’
In the beginning of the month I ran a traditional GMOK-run, a long run from one place to another. It was 27k along a small and very muddy path. I was not used to this and it resulted in pain in my front foot. I did an ultra sound and you could see some fluid, why the doctor said it could be a pre stadium to a stress fracture. I became scared of course and sad as I had planned to go to South Africa on altitude camp some weeks later. Then I did a MRI but it didn’t show anything at the bone, and they said that it probably is just a small inflammation in a tendon. Much better! I went to South Africa (Dullstroom) with Karro, Emil, Albin and Rune, but as Albin had the same injury as me, we joined each other during alternative sessions, mostly biking. After 2 weeks in Dullstroom we went via safari in the Kruger park to Haenertsburg where the big 5 O was held, a 5-days orienteering competition. Here we met up with the Tisaren-gang and lived together with them. Luckily my foot had recovered so I was able to run all stages. It was a cool experience, especially the first stage where we ran in a park among giraffes, wildebeests and antelopes. So, when it comes to training it was a lot of alternative training this month, but I was happy to end up with running again during Big 5 O.

January 18’
The first days was spent in South Africa and new years was a special when it comes to wheather. The beginning of the day was hot and sunny and then, during a boat drive at the lake (together with our house rental owners) the sky opened and it was the worst storm I’ve ever been out in. Thunder and hail. Then the electricity went out, but luckily we had the barbeque so we could still make dinner. Another memory is an unintentional long run. Lilian, Karro and me was going to run to see a waterfall and then back. Most probably 14k in total. All the way to the waterfall it was downhill, and it was long… But, we really wanted to see the waterfall so no turning back (hey, it was downhill and life is good!) But, it’s always a way back. It was uphill and long. And it became dark. It was a rain forest in east south Africa and you can imagine what’s in the forest there. At least we imagined a lot… And heard a lot of noises. Well, finally we reached the car, 22k later… Another crazy training session was my wetvest runs in our small pool by our house. 60 minutes = 180 laps… Round and round I go… Some memories from RSA. I went home and started up my pedagogical studies. If I want to work as a sport coach at Swedish Sport schools I need a teachers ID which means 1,5 year full time studies to complement my Sport Science studies to become a teacher in “sports for athletes”. However it is just offered as half time studies, which means I have some  stuff to do some more years… Then I went to Alicante and our national team training camp. A lot of orienteering training and tricky sessions at the sand dunes set by Thierry. I went home with a lot of maps and a broken bone in my hand after a tough fight at the beach during one of the last BBA’s….

Feb 18’
So, my hand was in a plaster during the whole month, but no problem to run or do orienteering as it was my left hand and my thumb and forefinger were free. I went to a training camp with the club in Halland/Skåne, but as usual during these camps the snow arrives and I guess this was it (together with a lot of sand running in Spain) was enough for getting a sore achilles during the first day at MOC camp outside Barcelona. I did one session, and then I was put back on the bike. Just when the hand started to heal, I got a new injury… I booked a new ticket to get home before the camp officially ended and back to alternative training.

March 18’
In the beginning of March I travelled to OLGY Sandviken and had a lecture before spending some days in Stockholm with friends. I love to have lectures and to share experiences, so feel free to ask if your club/group may be interested in listening to me! When it comes to training I had a high training load, but almost no running. It was mostly indoor biking and wetvest running, but I was happy to have company during most of the sessions. In the end of the month I started up the running again as the strength exercises I did for my achilles seemed to help. I started with 5 minutes and then increased with 5 minutes every second day up to 30 minutes. At that day I travelled to Madrid in Spain with the national team for 1,5 week training camp. However, it was much alternative training for me there as well, but still I could to orienteering every second day (in the end up to an hour), so it was a good choice to join. The first days we spend in Pequerinos and it snowed. I did a biking session which was the coldest ever and after that I spent some hours on the crosstrainer in our house, but this was perhaps the worst crosstrainer machine I’ve ever seen, and it felt that it should break every move. But it worked out for some distance training so I was happy but, yes, very bored… Training is far from fun all the time, but the work must be done…

April 18’
Back home from Madrid it seemed like my achilles had recovered well, so I could start up with some high intensity hard surface running again and also the first orienteering competition; västkuststafetten. It was a relief to do these runs and I felt the tendon is fine, so it looked bright to enter the season as uninjured, even though it felt tough that I more or less, during the whole winter, have had some kind of injury even though they were rather small and short-lived. I ran two of our three EOC test races and placed 6th and 4th, which was enough for qualifying for the sprint, middle and the forest relay (2nd team). In the end of the month I ran 10mila after having a small cold the days before where I also lost my voice. So not so much talking on 10mila for me, and our performance was not the greatest as we ended up 16th. More to come next year… But it was still a great weekend as it was a complete joy to hang around our camp as some guys in the club made some great work by fixing prints (including a huge zebra) that decorated all our tents. Amazing! So, I was happy the injuries got better and that I had managed to complete quite good training during these last months, but it was also a very tough period as my relationship with my boyfriend ended. It gives you some perspectives of life, and then an inflammation in an achilles tendon isn’t the most important stuff anymore…

May 18’
I went to the European Championships in Ticino, Switzerland with a mix of feelings. Happy to compete internationally again, and that my body was healthy from injuries, but with a physical capacity lower than planned and not so many high intensity orienteering sessions as I wanted to have done. I ended up 14th at the sprint and 26th at the middle. Both results are the one of the worst for each discipline and I did some minor or bigger mistakes in each race, but the big problem was that I had no confidence, and also not a full fighting spirit as I was not having the capacity I wanted and aimed for before the season. After the middle I felt that I had nothing to do at EOC. But, some hours later I was selected to run next days sprint relay if Tove’s injured foot wasn’t healed. Six hours before the race I got to know that I will run so I had to shape up mentally. I ran the 1st leg ad fought trough the hilly course. Unfortunately did some 2x10s mistakes, but I fought till the end and even though I fucked up our chances to win as team Switzerland ran away, I could send out Emil as 3rd, with all the other medal favorites behind. We ended up 2nd with a silver medal. Two days later it was time for a new relay and again I was substitute for Tove and was moved from the 2nd team to run the 1st leg in the 1st team. This time I managed to enjoy it more and got all out in that run. I couldn’t do it better with the shape I had, but I was proud I was able to get it out when it really mattered. Sometimes it helps to run in a team. I changed as 5th, but only 30s behind the lead. We (Sara, Karro and me) ended up at silver position after the famous sprint by Karro. Great memory and it felt as a win for all of us! The EOC ended with a crazy banquet in an indoor aqua park. EOC was not what I hoped for, but it ended well and with a reminder of that I have to get back to work to be able to reach what I aim for. So the 2nd half of May consisted of basic running and orienteering training to build up again. The biggest non-training related thing that happened was most probably that I started up drinking coffee. All thanks to Maria who bought me an espresso as she wanted some coffee company. She also bought me a chocolate cake, which was a good move… 😉

June 18’
Summer started and WOC test races. 4th at the sprint, 2nd at middle and far from a solid performance at the long. Enough to qualify for the middle, but I changed with Sara so she got the middle spot and I got to run the sprint. I felt that I had the biggest possibility to create something good towards the sprint in Riga and was more motivated to that kind of training than to work for the middle…  I had now had one month of good training and started to feel more and more into normal shape. The best thing in June was most probably the Jukola weekend where we succeeded with a 2nd place at Venla. Y race was super good and my team mates also did very well. So happy to finally succeed at Venla. GMOK-babes had no chance against Tuna this year, but we will continue our work towards a big relay victory in the future. I feel it will soon come… Midsummer was spent in Örebro with the other sprinters and I did some important work towards WOC 6 weeks away. I also started up an old collaboration with coach Ola Jodal and together we set a daily training programme towards WOC. Excited and very comfortable with this! As always when it goes towards WOC, it is more and more about training and less about something else… In the end of June I went to Latvia for the second, but last time before WOC.

July 18’
It started with the pre camp and focus on sprint. A good mix between high intensity sprint o-sessions, but also some running sessions and of course also a bit of forest orienteering as I was selected to be first substitute for both the middle distance and the forest relay.  (I was also substitute for the sprint relay). I felt very happy about my decision to chose sprint before middle as I really enjoyed the sprint sessions we did, but not so much the forest sessions… During one forest training I saw a snake and after that went straight out to a gravel road and ran there for 40mins instead. The Latvian forests were not so enjoyable at that time… After the precamp I was one week at home before going abroad again. I went to France with Tove and Karro and had 1,5 week of super good training. A perfect mix of mountain runs, track interval sessions and Riga relevant sprint orienteering sessions. We were first in Chamonix and then in Annecy. A great vacation that also consisted of a lot of cosy evening BBQ’s, breakfast at the balcony, celebrating France winning the football world cup, watching Tour de France and swimming in the lakes! Back home and only a couple of weeks until WOC. Last preparations should be done and so far everything had gone more or less exactly as planned. The weather was extremely hot in the end of the France camp and also back home in Gothenburg, which meant I may have ran myself a little bit too much into exhaustion during some of the last hard sessions. I started to feel as I was going to be sick and had to reschedule some of the trainings the last days before leaving to Latvia for WOC. However, it’s also always a lot of nerves before a championship so it is hard to know what is nervousness and what is actually sickness…

August 18’
WOC time, finally! I felt fresh the days before and was so happy with the sprint day! I did what I planned and could also enjoy the day completely from the morning to the evening. A lot of thanks to my team mates and Thierry who helped me feel relaxed when needed and focused when needed! I ended up 5th, which is by far my best individual result. During the rest of the week I was substitute and ready to run if someone got sick, but it didn’t happen. My shape became better and better during the week so it was strange to not run anything more, but still I could enjoy the week with some late night runs to swim and a trip to the beach with the others who were done. I also challenged myself by running the middle distance course and thanks to Thierry it felt like a real race as he had put out controls and built up a start and everything. I ran very well and beat Gemperle’s winnig time from the WOC race some days before. Even though you can’t compare completely this was so important for my self confidence and this was the first time I really believed that I have or soon will have what is needed to win an international race. So cool! After WOC I spent some time at home, really motivated to do good during autumn’s competitions. I also travelled via Karro in Stockholm, to Idre where I ran 2XU Idre Fjällmaraton, the short course of 12k. I won and my body still felt really good after WOC. Then it was time for a new World Cup round, and pre WOC 2019 in Norway. However, the day before the first race I woke up with a sore throat. Eat, sleep and repeat for one day and it disappeared again. So relieved as I was very motivated to show what I got in the forest, after not getting the chance at WOC.

September 18’
The pre WOC/World Cup went very well. 6th in all individual races (long distance, prologue and pursuit) and then it was time for the last race fo the very tough weekend (4 races within 48 hours), the relay with Karro and Tove. I ran the first leg and changed over in lead, which we kept all the way so it ended with my first world cup victory. So yes, the motivation until WOC 2019 became very high after this! 😉 After these races I packed my bags and moved temporarily to Hallsberg and the orienteering school there. I had 10 weeks (5 full time weeks) of practical work as a part of my pedagogical studies. Therefore I had rented out my apartment back home in Gothenburg. I lived together with the students and I felt young and fresh again ;), back to OLGY-time! I decided to skip theSwedish long distance champs due to mental tiredness after Wcup, and spent the weekend with friends at home instead. Therefore I was extra motivated for the second SM-weekend where I managed to win both the middle (for the 1st time!) and the relay for the 2nd time, this year together with Lisa and Viktoria. An awesome weekend where I did almost everything right with the map in my hand. I am impressed by myself how well I managed to keep focus during these races. The work in Hallsberg continued during the weekdays and my work there was a mix of some student talks, follow ups in the forest, coaching during strength sessions, joining different kind of meetings or just drinking coffee at the office. (YES, during the last months I’ve become a real coffee drinker and most probably it is this which explains my good running shape that just continued and continued the whole autumn… ;P). As always in September it is a lot of competitions. I went to Euromeeting and pre woc 2020 to prepare for the sprints at the world cup final some weeks later. Some tight fights with Karro, but always some steps behind…

October 18’
The world cup final in Czech with the coolest forest orienteering area ever! 3rd at the middle distance competition and back at the podium individually. However I am most proud of my first leg at the sprint relay where I managed to run away from everyone else and change in a 25s lead. The feeling when you run just behind the lead in an uphill, you feel they are tired, but you feel you barely not had started pushing yet… You start to push hard and suddenly you have a lead and the other disappear behind you. Continue with good navigation and a sprint and you see your team mate waiting for you and no other team is ready. THAT is something. I will work hard to do it again and again. 😉 However the end of the world cup was very disappointing with a disqualification which destroyed a personal best in the world cup overall, and also a new top 3 run. So it was with a lot of frustration I closed the season. The autumn had been more or less perfect with a good running shape for two months, some awesome results, but also a waste of a big chance to win an individual world cup race. So, even though I was mentally tired after all the competitions during the autumn I entered a 10k race the weekend after the competitions in Czech Republic. I had some energy left and some frustration to use. I ran a quite lonely race but still a time of 35:50 which I am very happy with. I continued the work in Hallsberg and also started some weeks of unplanned training. Then I went to China to run the PWT races. It ended up with 3 victories, all in the flat sprints. 🙂 It was a great social trip which I enjoyed a lot! However one must remind yourself of China as a country and what you see in the modern city centre of Beijing is not the whole picture, as the liberty of the people in many ways and places are very restricted. 1,5 week later I was back in Hallsberg again, saying good bye to the coaches and athletes there and move back to Gothenburg and start up the theoretical studies again. However, I continued to rent out my apartment until middle of January as I planned to be abroad quite a lot during December. Therefore I moved my stuff to my brother’s house where I lived together with him, Elin and my niece Mira, when I was not in Hallsberg or in camps. So grateful for this!

THE END.
So that was it. (Guess no one is still with me…)

But, I want to say thank you to all who have followed me this year and special thanks to Icebug and 2XU Sweden who serve me with the best equipments. Also thanks to Thierry and Ola who really have helped me reach some of my goals for the season. Of course also big thanks to my family who are the best and biggers sponsors of them all. Last but not least, thanks to my club Göteborg-Majorna OK and my national team mates and competitors who share all the trips with me and make them memorable. ❤

 

 





World cup final – end of season

15 10 2018

Last weekend I closed the season by running all races at the world cup final in Czech Republic. Let’s take it one competition by one…

We arrived at Monday 1st of October in Prague and went straight to an amazing rock area outside Turnov. It was kind of the best terrain I’ve ever run in. So cool and so much fun! It was easy to look forward to the middle distance which was going to be held in a similar area some days later. We stayed one night and did the model event Tuesday morning before going back to our world cup accomodation in Prague. We had an easy day at Wednesday where we also had some time to visit the city centre. A really nice capital, but unfortunately we did not so much touristing at it was neccessary to save all energy for the upcoming races; 4 competition days in a row and the first one, the knock-out sprint with a possibility of 4 sprint races in one day.

It started at Thursday morning with the qualification. An easy park-land course and I did a controlled race and won my heat, which meant I got a good position in the heat choosing for the quarter final. I chose as runner nr 6 and chose the one quarter that still was empty, the first one. This started then only 50 minutes later and this was also the first time for me with the new forking method called ”runners choice”. It means that you the last minute before your start are able to see a small part of the course, with three different forkings (shown on three different maps put on a table). You are able to look at those for 20s before you have to make a decision which one you want to run. I thought I had a strategy, but I found it hard when I stood there and changed my mind in the moment when I picked the map. This was a bad decision as I probably chose the longest one. Although, I got a good start and the others was behind, but after the 2nd control (where I had a control more far) I was almost last. However I felt the speed in the lead wasn’t that high so I could increase my speed a little and get up in the lead again. I then did a micro route towards the 6th control which was some metres longer and I lost the lead again. I was still 2nd and I felt I had some extra gears if it was needed. Then it was a route choice to the 7th control and I chose one and decided to speed up a bit as I wanted to be in control and be 1st at the last three short controls. It was no problem and I also got a small gap which meant I could cruise to the finish without sprinting and win my heat (the three best qualified, but a heat victory meant running in the 1st semi final which meant more rest to a possible final). So far, so good. Then it was some hours of rest before the semifinal. My semi, however, become very tough with Judith Wyder, Tove Alexandersson, Maija Sianoja, Alva Olsson and Amanda Falck-Weber. So, not everything as planned any more… 😉 Of course I had respect for them, but I still felt in good shape so a top 2 (which was needed for qualifying for final) would not be impossible even if it was going to be tough. Forking method was runners choice again, and this time I was a little bit more stressed as I found it impossible to have a chance to look at all three possibilities… And off we went, and I had troubles reading the map to the first control where it was some very narrow stairs. I was just behind Judith and Tove when we all stopped as no one had seen the passage. I thought it was a dead end, so I turned and ran around the fountain, but this decision was way too quick as some of the others found the passage and got a big gap right from the start. Unfortunately I had also chosen one of the longer forkings (which I also didn’t execute so well), so I had no chance closing this gap… I finished 4th – was knocked out – and felt very frustrated. I did some bad decisions right from the start, and felt I never really gave myself the chance. I had still so much power in my legs – but when the tactics and technique fails, it is not enough. I had to follow the final from the roof and it was cool to see my club mate Judith win and Karro, Tove, Jonas and GB finish 2nds and 3rds.

The next day it was time for sprint relay. My first one since European champs and I was once again given the opportunity to run the first leg. Again on a hilly course, but this time in much better shape than during the spring. I got a good start on the route choice to the first control, but somehow I managed to run to the wrong forking, so a little bit of nervouseness… Though, I increased the speed slowly and caught the lead some minutes later. Before the last big uphill I was in the back of Russia, Switzerland and Austria. At least Russia had one extra control before going up, and at that moment I decided to increase the speed once more and got a gap. I pushed hard on the flat towards the arena and the gap increased. It continued during the last part and I changed over to Emil in a 25s(!) lead. He increased it with some seconds and it looked really good for our team. However, Jonas and Tove had some of their very seldom bad days and did some mistakes, so we ended up as 2nds. However, we did what we needed to reach the possible 2nd spot in the relay cup, so mission accomplished.

Some race enjoyment, one doping control and a sunset cool down later it was time to focus on the next race; the middle distance the next morning. Karro and I took a sunrise BBA and then off to the area around Turnov again. Some hours well spent in the quarantine ❤ and then time to start. I did once again a small mistake already to the first control, but the following controls went well. At the 5th control I saw Mironova who started 90s ahead of me and lost my focus a bit, so I did a minute mistake to the 6th. I also chose the wrong route to nr 8, but didn’t do any control mistakes, even though some routes may have been slower, but in this kind of terrain it is almost impossible to run a clear race. On the long leg back I stood still for some time wanting to run around, but didn’t found it that good as I didn’t find the best way out from the control. Therefor I chose straight, but regret it in the steep uphill where I felt so tired. I tried to push what I had in the downhill, but again I felt empty when it was steep. I saw that the course soon was finished, and therefor I chose the route choice of the day (it is self-announced, and yes, i am proud) which meant going all the way around to the last control. I won it by 20s and gained almost a minute on the competitors who fought for a top position. This brought me almost to the 2nd place, but to 3rd (1s behind, and 1.11 from the victory). This meant I reached a world cup top 3 individually even this year – a great success of course! It was also awesome to share it with Karro who took her first world cup victory!

Skärmklipp

The day after it was time to close the season by the last sprint race. I felt my body was tired, but still there was some power left… However, my mind was empty and I didn’t manage to keep it together. I did a mistake running in a dead end already to the first control, and also out of the 2nd control. Then I missed the fastest way down to nr 8 and once more a dead end out from the 9th. Surprisingly, I anyway had the lead at control 11, but then I touched one control, turned and ran up the stairs, but realised I had been at the wrong one. Down again, 20s lost. I continued my fight, but unfortunately I did this once more towards the 16th, and this time I didn’t realise it. I turned by the men’s control some metres ahead of ours (as 6 other girls did) and my announced leading time at finish soon became a disqualification. My time had probably been enough to a new top 3 if I had continued to the right control, but if doesn’t exist in elite sports, so it was for sure a big failure. Too much power but no focus is not a good combination. I was so frustrated about this and this was kind of the worst way to end a season. Especially when you, too late, realise that you would have had a chance to win it all, and instead you fuck up. I hate to not take the chance.

Photos above: wcup.cz / Stefan Månsson

Well, with some perspectives, I am able to see that I have succeeded with almost all my races since WOC this summer and I am very proud of many things. I have for sure raised my level during the whole autumn and the world cup final showed it where I ran races with a capacity to win, which not have been a fact earlier. However, it was still a bitter end, which means there is still much work to do to actually go all the way.

So, I went home with lots of frustration. I therefor entered a 10k race (Running Lights in Alingsås) which I ran this Saturday, almost a week after the failure. I was able to use the last bit of a shape and ran a time of 35.50 which I am very happy with. Nice to confirm my running shape with a time.

Now I will continue my offseason with a trip to China and PWT. Looking forward!

Photo: Sara Hagström





Euromeeting – a knock-out sprint day

24 09 2018

The past weekend was spent in Kolding, Denmark, running the Euromeeting and pre-WOC 2020. This as a part of my preparations for the world cup final which will be held in 1,5 weeks from now. The programme was from friday to sunday with sprint relay, knock-out sprint and a normal individual sprint.

Saturday was the day for the knock-out sprint. It started at 9 am in the morning with the qualification. I did my normal warm-up routines and used the warm-up map area.

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~3,8 km (area diameter 0,6 km)

The qualification went well. I tried to cruise through the course and waste as little energy as possible but still to reach the goal of being among the 12th best. I did some smaller route choice mistakes, but was in full control and managed to take a clear win in my heat. However, it did not matter as the selections for the quarter finals were done via world ranking and not qualification time. After the race I did some proper cool down at the arena which was the only place allowed.

qual-cd.png
~2,2 km (1 round ~120 m)

As I had the best world ranking among the starters at Euromeeting I was put in the first quarter final which started 15.24. So, at 14.45 it was time to start the warm up for the 2nd race of the day. This time back and forth at the track in the quarantine for the quarter final.

qf wu
~4 km (area diameter 100 m)

The quarter final went smooth in the beginning. I was in front, cruising, but then the Finish girls started to push harder, but I felt in control and towards the 3rd last I came up in front again due to better map reading. Unfortunately my map reading to the 2nd last was not the best as I had not seen a closed passage, so I went wrong. I realised the mistake quite fast, but as the group was almost all together at the previous control all the other 5 runners had passed me when I turned back. I was therefore last with just a couple of 100 meters to go. Luckily I had a lot of power so I passed 3 of them rather quick. This meant I didn’t need to sprint all the way to the finish as I had secured the 3rd place, which however was the last qualifying spot, but still the one who brought me to the first semifinal which I wished for.

Then it was time for a quick cool down inside quarantine 2 which was the place to be after finishing the quarter final.

qf cd.PNG
~1,4 km (1 round ~190 m)

As I had qualified for the semifinal I had to move to quarantine 3, which was inside an old barn. This was also the ”rather limited” warm-up area for the semifinal.

sf wu.PNG
~2 km (1 round ~80 m)

The semifinal started 17.07 (half an hour late), and it went all well. Me and Karro was put in the same semi and it was only going to be 2 runners who qualified for the final in each heat, so we knew we had to be nr 1 and 2. We tried to push quite hard from the beginning but it was a challenge to get any gaps as it was lots of controls and also a map change which made the course tricky. I did one route choice mistake in the middle of the course and had to chase some seconds, and towards the 2nd last control I was 3rd behind Martina Ruch and Karro. However I trusted my sprint speed and also due to some good map reading I could pass both of them out of that control and after a quick speed up Karro and me got a gap so we could cruise the last meters to the finish as nr 1 and 2 which meant both qualified for the final! Mission completed, but it was a quite tough one. The margins are not big in races like this.

Once again a quick cool down, for the 3rd time this day and 2nd time round that small house in quarantine 2.

sf cd.PNG
~1,4 km (1 round ~190 m)

Once again we had to enter the barn for the last quarantine of the day and also the last short warm up for the day. Now it was time for the final which started 18.00.

f wu
~1 km (1 round ~80 m)

The final also went well, but it is very hard to stick to the pre-decided tactics as you never know what the others will do and when people do mistakes or not. I was sometimes in the lead, but at the arena passage also 4th. I did some good routes after the passage and got the lead again. However I did some minor hesitations towards the 2nd last and lost the grip on the map and did not manage to chose the planned route to the last control. During this hesitations Karro passed me, and then it was full speed towards the last. She was very quick out from that one and even if I managed to catch some meters towards the finish line, the sprint was a little bit too short and I finished just half a meter behind her after a very good sprint by both of us. I love it when it is tight, and it is interesting how small the margins are. It was also nice with a Swedish triple as Alva finished 3rd and two good runs in the men class by Isak and Anton who finished 2nd and 3rd.

As it was one more race to prepare for the day after this one, we draged ourselves out on the 4th and last cool down for the day. Once more around the garden! (Even though we at this time may have been allowed to run somewhere else as the competition was over…)

f cd.PNG
~1,7 km (1 round ~190 m)

Well, this was a day of a knock out sprint. In total 26 km running, and the warm up for the afternoon started before 3 pm and ended more than 3,5 hours later, around 6.30 pm. As you can see we are often offered very limited spaced for warm up and cool down during international sprint races. This time if was extra ordinary with the warm up for the semifinal and final inside the barn (with a concrete floor) with a maxium round of approximately 80 meters. You have to be ready for whatever.

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The afternoon before the knock out sprint we ran a sprint relay. I ran in Sweden’s 1st team with Max-Peter Bejmer, Eric Börjeskog and Karro. I did quite a stressed race as I had troubles getting into the map, but managed to stick close to the lead all the way anyway. In the end I tried to close the small gap to the Finish 1st team runner Maija Sianoja, but she was strong and I did two smaller mistakes, so I did not manage to reach her and changed over to Max as 2nd, 5s behind. Max did a very good race, changed in shared lead with Finland and with 20s down to the 3rd team. Eric also ran well, but did some smaller mistakes and some other teams were running fast, but he still kept us close to the favourite teams and sent out Karro as 4th, 19s behind. Karro delivered as always on the last leg and brought us all the way up to a victory! Always so much fun to win a relay!

sr laget.JPG

Photo: Danish Orienteering

The day after the knock out sprint it was an individual sprint. My legs felt very tired after completing the full knock out the day before. (It is actually a bit unfair if there is important races already the morning after a knock out as it is quite uneven if you do 1, 2, 3 or 4 races that day. 4 races and 26 km of running can kill your legs quite a lot…) However, I managed to find some energy and push hard all the way even though it hurt. I did some route choice mistakes and also a control mistake on the 2nd last control. Again it was a tight fight against Karro and again she had the margins one her side. I was 3s behind on 2nd spot. I just love our tight fights! All in all a great weekend with important preparations for the world cup final in 1,5 week.

tko.jpg

Photo: Øystein K. Østerbø

Maps and results can be found here.
The Swedish team for the world cup final can be found here.





SM – 2 x gold!!!

20 09 2018

Last weekend I ran the Swedish middle and relay championsships and it was some magical 24 hours as it ended with two gold medals. It just couldn’t have gone better!

After World Cup in Norway I started up my practical work at Hallsbergs orienteering school where I will “work” as a coach for a total of five weeks until the beginning of November. I also skipped the Swedish long distance championships the weekend after the world cup as I was too mentally tired to compete again so soon. Instead I spent the weekend at home in Gotehnburg, visiting friends and family and also got the time to do some good training sessions focusing on the world cup final in Czech Republic which are some weeks away.

After one more week in Hallsberg I felt ready to hit the competition scene again and it started with the middle qualification. I ran a solid race without any mistakes. I just had some small hesitations during the second part of the course where I tried to find the right “qualification intensity”. I won my heat with over a minute and gave myself a good starting position in tomorrow’s final – the 4th last starter (as I was in qualification heat D).

The final started good – I got a good feeling both physically and technically and after watching the splits I would say it was even a very good start. Already at the 4th control I had a 38s lead. I would say it was not due to hybris ;), it was more due to a very offensive but secure orienteering. However I missed the right route choice to the 5th, I saw it some seconds too late and also I misinterpreted the height of the hill on the left route. I changed route half way and decided to go straight, but hesitated a bit through the cutten green and also got stuck a bit in the cliffs. I got some negative thoughts “now I fucked up the race”. However, I was able to leave it behind and I “only” lost 30s to Karro (who managed to carry out the same route as me half a minute faster), and 35s to the best split. After the 5th I saw Elin Månsson who started two minutes ahead so I got into positive vibes quite fast again even though I felt I had lost time on the previous route. I passed Elin almost directly by doing better micro routes and could continue with great orienteering. I did a small direction mistake to nr 9, and also some small hesitations to control 13 otherwise it was perfect navigation. When approaching the arena passage with only a few controls left I felt I had done really good and just waited to get the positive feedback from the cheering crowd and the speaker. I heard that I took the lead by over 2 minutes and that Elin, who I had caught, was the one at 2nd place. However I knew that Karro started 6 minutes behind and to be able to beat her I knew I must continue to run a clean race. The last loop went through some really open white forest, but I fought hard to keep my focus and to push hard physically. Luckily my body still had some power so I was able to keep my speed high all the way to the finish line.

I took the lead by almost 3 minutes (but Elin came in 15 seconds later, so the  lead was then 2 minutes 14 seconds). I knew I had at least a silver medal, but the speaker shouted out that it only had been seconds separating Karro and me out in the forest. Soon Karro came to the arena passage and at that moment she was 19 seconds behind. I know that if its someone who can run in 19 seconds on a short last loop, when she has a scent for victory, it is Karro. It was then very exciting following the speaker counting down (which you by the way should not do as a speaker!), and I felt that no matter how it ended I had reached my goal with doing a very good race, and also that me and Karro took the gold and silver (which we ”decided” in the quarantine some hours earlier) – but of course I crossed my fingers for the gold medal. Karro catched a lot of seconds by winning the last 6 split times, but she was 7 seconds too late and then it was clear: I HAD WON! I had won my first medal in middle distance at the Swedish Championships and It was a gold medal after a very very good race! An incredible feeling! [Results.] (I have two gold medals from Swedish championships before, one from long distance 2012 and one from the relay 2016).

After prize giving I celebrated the gold by being the last one left on the arena due to a doping control, but I guess that’s how champions often celebrate their wins! 😉 Later during the evening we had a nice dinner with the club and putting the focus on for next day’s relay.

GMOK-babes had 4 teams on the starting line in W21, and in my team Lisa Holer ran the first leg and Viktoria Tingström the second. No one of them were in the team when we won 2 years ago (then it was Kristine Berglia and Anna Forsberg). We had set up the tactics the day before and I felt very relaxed for what we were going to do out there in the forest.

Lisa did a solid start. A run with a lot of patience she worked herself up in the field, passed the arena as 2nd and kept it up until the finish. At that time it had split up quite much behind. She was one minute behind Linköping – who had their best runner on the first leg, and then a 40 seconds gap down to Lidingö on 3rd place with some other teams quite close behind that. Viktoria continued the relay and one could see some nervousness in that girl when heading out ;), but I had full trust in her capacity. Soon she over took the lead and did very well. There was some teams who went fast behind and catched some time, so by the changeover we were 3rd, but just 8 seconds behind leading Tisaren and with Tullinge SK in-between. A perfect starting position for me – I seemed to like it. 😉 (Look at the photos below.)

I passed Tullinge already on the long run towards the starting point and then I passed Tisaren on my way out to the road on the right route choice on the long leg to the first control. I could still see Josse in Tisaren towards the 2nd, but after the 2nd control (where I had a lead of 25 seconds) I didn’t see anyone. I did a small mistake out of the 4th control, but felt quite relaxed and ran with 100% focus and with route choices that meant no risk at all – but without being defensive. I didn’t feel fresh in my body when it was uphill, so it was a fight. Towards the arena passing I was eager to hear how big my gap was. I felt relaxed, but always with a small feeling that Karro for Järla soon can show up in my back. But, after passing the arena I could hear that I had a 2,5 minutes lead (still to Tisaren) by that control. However, I started to be really tired and did a small hesitation to the 2nd control after the arena passing and also a bad route to the 4th last control. But, I felt that I still had plenty of time – that had probably just cost a minute, and by keeping full focus the last controls it will go my way. I stuck to my plan, hit the controls well and by the 2nd last control I dared to relax and let the feelings of running towards a 2nd relay gold medal and a 2nd gold medal during the weekend, come to me. It was just amazing. I cruised to the last control and then when I saw the crowd and Lisa and Viktoria I could start celebratitg for real. It is such an awesome feeling doing a run in together with your whole team and just enjoy all emotions of happiness and satisfaction! So cool and I could do it over and over again!

Our relay performance was solid from start to finish. We were all happy with our races – a true team performance. I also felt a lot of joy for Viktoria who became injured some weeks before the relay two years ago and was not able to run when we won that time. It was also fun to follow the other gmokbabes-teams as we became the best 2nd team (11th) and also the best 3rd and 4th team. [Results.]

stafett 8

Now I’m in Denmark at Euromeeting ready to do some sprint preparations for the world cup final. We will run a sprint relay tomorrow (my team: me – Max-Peter – Eric B – Karro) and then a knockout-sprint on Saturday and normal sprint on Sunday.