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Time: 44.45 Quite tricky area due to the vegetation. Did okay but was pushed around by the terrain a few times. Not feeling better at the moment.

Time: 19.06 and 22.11
Mass start on both intervals. The forkings were made in a way so girls and boys (no matter level) should get to the finish app. at the same time. Some would therefore have shorter forkings. I couldn't really keep up with Tue and Søren B. The body didn't really feel good. Weird. Did some decent orienteering.

Time: 01:08:24
Had to go one last time for an orienteering session before I go home to Denmark on Sunday after Swedish League. Did pretty solid technically only getting pushed around by the terrain a few times. Did 19-23 a bit faster to try and get ready for the long on Saturday (as I was doing this on 1:15 000).

Time: 01.00.24.
Easy session in the terrain just south of upcoming Swedish League in Gothenburg. Should have gone more straight to 2nd. Was getting a bit tired towards the end. Stupid concentration and parallel mistake to 19.. Else okay.

Time: 01.09.53 Did the old longdistance from 2014 as 6*6 (5.45-6.30) min intervals with 1.15 break in between. 20 min warm up and around 13 min cool down. A bit sloppy in the beginning but managed to pick up a descent flow. Should have gone left (in the running direction) to the 7th control - in the gully with the small creek, to the track around the marsh and straight. The way I went the track was really slow in the yellow area. Else good. To number 11 the green was more dense than expected so had to go up and lost direction a bit. Else I'm happy with my directions and chosen lines.

Time: 1.00.13 Second training of the day. Thought it would be some easy running. Nope. Had a really good flow and felt better and better during the training. Stupid mistake to number 12. Misunderstood the grey areas as I was going along the contour.

Time: 63.21 Second part. I added some extra loops.. Too much apparently as I was only supposed to do around 65 min. I did fine as well on this loop. Pretty tough but managed to stick to my planned route.

Time: 63.21 Went here with Eskil Kinneberg. An old interval session the Swedish National Team did. Cool to be back in the World Cup terrain from 2015 again. Really tough. Didn't have any troubles during the first interval which I did in an easy pace.

Time: 2.26.28
Did this awesome longrun today. Just added some extra loops not knowing how much I could do. The terrain was tougher than expected. Should have stayed more on the line to number 4, lost focus to 6th, too tired to go along the lake to 10th and a few better lines could have been chosen. Really cool managing to keep the average pace all the way! Checked at 4th control and it was 6.43 and ended up with 6.40. Wintertraining most have been good!

Time: 40:22 Had a descent flow on this quite tricky middle distance. Should have gone north around the hill to the 3rd and came to far down at 10th. Apart from that I managed to find some good lines in the terrain.

Time: 1:16:00
Did a 50 min threshold training so came to just before 8th control. Then did the rest in more easy pace. Apart from not being able to get down (but possible according to the map) to number 12 and a bad direction to 13 I'm happy with the execution of this race! Especially the long leg. Never really unsure but just pushing and cruising along! Fun training.

When I turned over the map I didn't really realise that the start wasn't at the control.. Just went to the track and didn't understand why it took such a long time for the small parking area to show up... Made some small mistakes in the circles on this part.

Time: 58:30 That wasn't really my best race.. Due to some slight pain in my achilles I'm going around in a pair of Salomon Sense and they grip is not the best in a wet and slippery terrain. But nevertheless I tried to go around. Just took a lot of bad routechoices.. Really not having my head in the game.

Time: 39:42
Was around around 3.20 behind Johan Runesson. Felt really tired and couldn't really push a hundred percent. Did a lot of 5-15 seconds mistakes on the way to the controls. Sloppy.. We had a mapchange at number 12.

Time: 01.05.08
Quite a lot of snow in areas.. Fx the routechoice to the 1st control was faster than going straight.. Pretty tough session. Did fine though.

Time: 43.54
We did 3 controls each and then followed and watched the other. I did 4-6, 10-12, 16-18 and 21-22. I made a small 8-10 second mistake on 10. Came like 4 meters to high in the green above the cliff. Apart from that really good flow. Cool to see how well Johan runs around in the stony terrain.

Time: 55.58
Until number 4 I wasn't really getting my head in the game. Then finally started to feel more in the flow. Stopped 25 to decide if I should do the rest of the course and went on to number 26 unfocused and made a stupid mistake. Feeling good apart from that!

Time: 42:09
Wasn't allowed to do the whole course yet as still testing the calf. I went fine! Felt a bit unsure in the stony terrain the first 15-20 minutes going fast. But then I started to get the flow feeling back. Really nice to back in my enviroment!

Time: 19.24
This was probably my first sprint in like a year or so. Pretty rusty.. Was only allowed to go easy because of my pulled muscle in the calf.

Did another training today. Unfortunately this terrain was so stony that stepping on these "hidden rocks" wasn't good at all for my calf so I had to stop and walk home..

First session in the forrest after I pulled a muscle in the calf. Also caught a flu so this wasn't a training with a feeling of being "light". Also pretty rusty with technique in this kind of terrain.

Time: 41.41
Did this "follow John" training. You're running with another person and you each do two legs (or how many you want) and you run behind the other person and keep an eye on what they're doing.
Did this one with Remi. I did 1, 2, 5, 6, 9, 10, 13, 14, 17, 18, 21, 22. Should maybe have waited by going down to the track to 13 a bit. Else I really got the flow just cruising around in control!

Time: 30:55
Back again in Jennylund. This time I did the long one and there were no snow. Quite nice and fast terrain (even going easy). Went down too early to the first control. 10 meters wrong on the 8th and 25 meters wrong on the 13th. Apart from that the flow was really good. Felt quite strong.

Time: 45:02
Did this middle distance with OLGY. I had a pretty good start but when I came up the cliffs to number 14 I just made a stupid parallel mistake. Took me like 25 sec to realize where I've gone.. Then to number 17.. wtf.. I made a bearing from the top and just went way too much to the right! Terrible.

Time: 51.09
Did this session as easy running. Mass start on the first interval. Followed and tried to push until I could feel the tiredness. Then went on alone. A really stupid mistake to the 10th control. Unsure if I had gotten far enough down and wasted time running "up and down" the to-step-cliff-wall.
Apart from that I did some good orienteering. Nailed number 11!

Time: 58.52
Did an easy control picking session. Was a bit tired after yesterday's strength session. Pretty solid in the orienteering though! Only some minor errors due to uncertainty.

Time: 2.02.20 - 17,8 km (on the route)
Did this 2h longrun with 8*8 min intervals. It was just pure fun! Had a really good flow but struggle to figure out where the best lines where. Felt good all the way!

Time: 41.58
An easy training after the priority training earlier. Did okay apart from being too high to the 15th. Smashed the part right under the knee against a rock to the 2nd control. Hope it won't be too bad the next couple of days..
The view in the open area from the 5th control was just awesome!

Time: 56.38
Chasing start simulating 5th leg at 10-MILA so we were sent out either alone or in small groups. I was sent out as the first guy with groups chasing from behind. Between 20 sec and 2,5 minutes after.
I did quite solid until the 5th control. Got confused in the dense vegetation and lost direction. 20 sec mistake. Apart from that I did good. Came in first as well with the fastest time. Looking good towards 10-MILA first team!
GPS: http://3drerun.worldofo.com/2d/?server=em.club.tractrac.com&eventid=1f0534f0-ca0f-0133-e0d4-10bf48d758ce&liveid=432c8490-ca0f-0133-e0fd-10bf48d758ce

Time: 1:15:19
Did a night session with IFK. Quite a lot of snow again. 5-35 cm. Really tough in the open areas. Big mistake to 7th control. I knew when I passed the path that the small hill was after the path and it was supposed to be before.. Then realised it was way too green.. Then on the way to number 17 the headlamp which I borrowed lowered the light and I panicked a bit because I didn't knew for how long it would be on before turning off. I lost focused and just ran and thought I would go home but changed my mind.
Did really good in areas apart from these to control.

Time: 65:01 (including breaks)
Distance: 9,99
Did this Nattcup as 5 x 12 min intervals with 1,5 min break. Terrible mistake to number 2. Wasn't focused from the beginning but realised I had to get my self together. Did descent on the next few controls (apart from being like 5 meters short of number 4..). Then after passing the creek till the 8th control I really started to pick up. And was feeling more comfortable running in the 10-30 cm snow!

Time: 36:42 Distance: 3,78 Was out following Anna Wallin to see how she was doing. Pretty good but we figured out something that could be improved for future races. Really awesome terrain! Would like to go here again.

Time: 01.01.55
5-15 cm snow pretty much everywhere. That was one tough morning training. Went easy but got pretty tired towards the end. Had a hard time deciding on whether to go straight or around. Especially the steep parts where bad going straight (mainly due to snow). Fun training anyways. Descent flow.

Time: 1:21:46
Did this old NattCup. Quite some snow in areas (5-15 cm). Really difficult going down steep hills with cliffs.. My mom would probably go mad.. Did some descent orienteering but struggle to accept that going around most of the time was probably fastest.

Time: 1.38.10
A nice and easy long run in O-ringen terrain 2014. Really got into a good flow just cruising around. Should have found a better line on like 1 or 2 controls. Worked perfect with my 2-3 seconds stop at each control to plan the leg.

Time: 40.52
Mass start. We were having a blast before the start and I was everything else than concentrated... Just followed Jonas Munthe and got to the wrong forking. As this was not a fast training for me I decided to go to the second and then "restart" and focus. That worked. I ran up the front pack with a good flow and was alone from the butterfly home because the others were doing the butterfly. Really had a good time coming back here again!

Time: 48.32
The toughest training I've done in a long time. This course was the end of a 2,5h run. 25 km of running to get there. About 30-40 meters of climb and 1 bend and 2 turns.. Completely straight road! Did a 1.19.10 halfmarathon on the way there (HR zone 1 and 2).
Did really great the tiredness taking in mind. 7 and 35 was misplaced. Had a really good flow even though the head was starting to struggle to keep focused. And the cramps in my hamstring the last 20 minutes..

Time: 31.04
The green was at this training a lot more green and the map wasn't updated in areas.. Found out after trying to go straight to 2nd control that tracks were way faster. Could see the first control was on a knoll and not a re-entrant..

Time: 53:13
Control picking course. Had my focus on stopping at the controls to plan the leg. Did fine in the beginning. Way more green had me going more around to 11. Ended up doing a parallel mistake. Did really plan too much towards the end as I caught Søren Bobach and was more focused to push away from him - even though it was an easy training..

Time: 58:10
Did this course as a part of a shortened long run with Magnus Dewett and Björn Cederberg. We did one leg each and was supposed to stop one or more times and see if the others were following on the map. We didn't had to go completely straight to make the others loose contact.
Dewett: first leg - stopped at small depression 50 meters before the control.
Björn: second leg - stopped about 250 meters after we crossed the road at the top of the hill.
I did the third leg: stopped a little less than halfway in a depression. The others had to do push ups as punishment for not knowing where we were. Stopped one more time like a kilometer later. More push ups for Dewett.
Really fun cruise training and great to have Björn on the team.

Time: 33:10
Saw an open area to the left of the second control and thought I was too high... The hill was pretty flat..
Did well until 10th. Terrible.

Time: 24:48
A lot better than the first middle distance. Really got to understand the contours and how the mapping was done. The contours can be vague in these terrains (1-2,5m), so you gotta be aware to spot the right hills and shapes. Fun to actually run in some more challenging terrain.

Time: 26:33
Massive mistake to number 1. Was completely of mentally and got a reminder to stay focused. Better from that control on. Number 6 was gone. Managed to maintain a decent flow. Easy pace.

We did a corridor and contour with no compass training. Did okay in the corridor but did some nasty mistakes without the compass. To times I came way to far..

Did an extra interval. Did pretty good but got tired towards the end. No controls on this loop. Had to get about 60 min in threshold pace and got 59,5.

We did some o-intervals in this nice terrain. Did pretty good avoiding any bigger mistakes. Should have gone more straight a few times through green. Though pretty hard to decide without to much knowledge of this kind of terrain.

First training session since Friday due to a flu. Didn't feel like the mind was in the game at all. Missed the first control badly and never really picked up anything close to a flow. Kept getting "pushed around" by the terrain/bushes. Almost off on the compass constantly. Looking forward to the next couple of days to get into the routine again. Here in Portugal for 12 days.

Was injured at the time so made sure to get the map for later use. Did this as 7*9min threshold intervals with 1.30 "jogging break" and some 20 min warm up and 15 min cool down. 10-15 cm snow in the terrain and quite a lot on the tracks as well. It was difficult to take routechoices as you would during a no-snow period. I tried 8 of 10 times to do the same as I would have done during the competition, but the splits afterwards says; straight at the moment is way slower. Also in areas the storm some time ago had it's impact.
Apart from all the excuses I did some fine orienteering not doing any real mistakes. Would have been fun to do the whole course but quite a large area is embargoed for Danish Spring 2016.

Time: 1:10.32
Was a bit off on the compass to number 10 and didn't see the track to 11 due to dense vegetation. Then got a pretty bad line the last bit in to 15. Wet ground in that area. Apart from that did some fine orienteering. Getting to know the forrest. Wasn't feeling flying after yesterday's 2,5h running so decided the planned 75 minutes would be enough...

Time: 2.02.04
Quite a different challenge than the usual orienteering stuff. Ran with Eskil Schøning, Laurits Møller and Simon Grimstrup almost all the way. The track till the 11th was completely off! We went in from the bend but of course missed the control. Then again to number 16 the track kinda disappeared (maybe splitted) and we went a bit wrong. Then I couldn't fit the whole map in... Got pretty tired in the end on this really cold day (-5 to -7 degrees). Actually quite difficult when you're used to way more details and with this you never know how good the runnability will be - dense or open forrest.

54 min thresholdrun. The others did it as intervals. I continued in the breaks for like 1-1,5 minute and joined them when they started. Quite a lot of snow again.
Had a decent flow but focused more on the "relay tactics". Like trying to gain positions when possible and still staying focused to avoid mistakes. Should have gone more straight on a few controls to get a better line. Flooded at 9.

Time: 1:11:25
New fallen snow made it a bit slippery in an already softground area. Our map were completely white outside the corridors. Came into a really good flow with focus on the compass in the corridors. Came wrong till number 12 but realized it. A lot of fallen trees made it difficult to find the hole. Felt really strong in the end! Nice.

Time: 1.14.40
Gps didn't work until I got to the start..
Visibility was 8-10 meters when it was good and around 5-6 meters when it was poor. Really challenging in areas when you just had to trust the compass. Like to the third I didn't realize how far up the re-entrant I got before I got to the track. Pretty bad on the 2nd control but started to respect the poor visibility around the third and picked up the flow. Really good in parts!

Time: 54:32
A lot more green in areas than shown on the map. Had some pretty good periods around the middle of the course. The green around the last couple of controls...

Time: 39:03
Got the short and not the long course and didn't realize before I finished. Did pretty good apart from number 13 where I should have gone more straight.