Project WOC 2023

Is it possible? The selection races are just around the corner! | In just 2.5 weeks, the selection races for this year's main goal: the World Orienteering Championships - also called WOC 2023. This year, the World Championships will take place from 11-16 July in the middle of the Alps in Flims Laax, Switzerland. If you love forest orienteering, it's hard not to be excited about the host nation and the location of the event. Difficult and hilly terrain awaits to navigate in a fascinating natural setting. It is incredibly far from the type of terrain we have here in Denmark, so it will definitely be a big challenge. At the World Championships this year, competitors will compete in the middle and long distance as well as the relay.In action at the World Cup finale last year in Davos, Switzerland. (Foto: © IOF)The last period has been miserable to say the least. Barely 5 weeks ago I got sick, and the sickness has just stuck with me. After about 3 weeks I felt close to symptom free, but still something was stuck in my system. I monitor my resting heart rate every night and it continued to be completely off. The same as soon as I got into activity. It is only within the last couple of days that I feel my body is starting to give the green light for training again. The last 5 weeks in km: 78km. The week I got sick. 5.5km. Probably should have stayed home. 37km. Tried some slow jogging, just to get a bit of load on my legs. 39km. With the national orienteering team in Norway all week in the hope of getting well. 56km. Recovering, and among other things tried out a 6x1000m session at the end of the week with a controlled intensity.Before I got sick, I had a period of 10 weeks before, where I averaged just under 12 hours of running a week. Normally I calculate my training in kilometres (and with focus on the content of course), but this year with focus on the forest World Championships in Switzerland with a lot of training in terrain and hills, it makes more sense to calculate my training in hours. This meant that I was getting in pretty good shape when I got sick, and fortunately it is something I think is not completely wasted. If I can get two good weeks now towards the selection races, and with the training I have in the bank, I think I can get to a reasonable place physically. The first round of the World Cup is in Østfold, Norway next week. Of course, I will not run it. Frustrating as there are good World ranking points to pick up as well as the technical benefits of running quality competitions. Fortunately, I have a few days in Switzerland before the selection races to get a map in my hand. The last period has certainly not increased my odds for a World Champs selection, but I still believe that it is possible and I will do my best! Then we'll see. The programme for the selection races will be as follows (more information can be found here): Sprint distance: Bot Fiena Trin. 3.7km, winning time of approx. 25min. Middle distance: Crestasee. 4.1km, winning time of approx. 35min. Long distance: Arosa. 12.5km, winning time of approx. 100min.I will be doing a weekly update here on the website every Sunday evening at 8pm, so you can follow the project. You will find out if my health continues to improve for the selection races, if I smash the winning times, if I take more than 5 gels on the long distance, buy cheese instead of chocolate in Switzerland, get selected for the World Championships and much more.

Maybe there is hope | My body is gradually starting to become more cooperative. However, it still seems to be sending a little mixed signals, but nothing too alarming, so I feel reasonably confident in stepping up the training again. This week has thus offered significantly more training than the previous 5 weeks, but I am still not up to full load yet. But hopefully this week has offered good enough progress for me to go full on next week.The week's totals end up at 107km and 9.08 hours of running. Nothing crazy, but it's getting close to training. I've got some days with double trainings, so I can get my body used to it again. It has been on the days between sessions I have done it in the form of two short daily runs. 7km jog in the morning and then 7-10km jog in the evening. On the short morning jogs on Monday and Wednesday I have had the pleasure of Daniel Graversgaard's company and Friday morning by Jakob Edsen's. Tuesday, Thursday and Saturday have been with intensive training and just a single session on those days. Tuesday was hill interval in terrain near Ørnereden and Thursday was interval on the "Switzerland round" at Thors Mølle - the round that is currently being used at Aarhus' Elite Centre terrain intervals with a view to the World Championships. Sunday long run in terrain in Marselisborg - a fixed route I have with 800m of elevation.Terrain test loopSaturday's quality session I ran as a tempo run on the Elite Centre's terrain test loop, which I believe was used for the first time in December 2016. I have run on this in both 2016, 2017 and 2018 until I took my break from orienteering in the summer of 2018. Then I have been running on it again from the spring of last year. Many times have been run on this terrain test loop by both me and many other orienteers based in Aarhus. It can thus be used as a good indicator of where you stand physically - at least in terms of your "terrain form".As seen on the map above, the loop consists of 107.5 of climb and is 2.6km long located between Oddervej and Silistria (where the orienteering club OK Pan Aarhus has its clubhouse). When the terrain test is run, a total of 3 laps are run and thus a total of 7.8km with 321 metres of altitude. The conditions on the round can vary a lot, for example in winter it is quite "heavy" in the form of precipitation which has made the surface more soft and muddy. This means that the comparison of the times on the loop from time to time must be seen in the light of the condition of the route and conditions.I have been through the archives and found times that have been run on the loop. These are listed in the table below, where I have only included times under 35min. Hope I haven't missed any times. Times on the terrain test loop Rank Runner Time Date 1 Emil Øbro 32:25 29. apr 2021 2 Tue Lassen 33:38 4. maj 2017 2 Jakob Edsen 33:38 20. aug 2020 4 Søren Bobach 33:48 19. apr 2018 5 Eskil Schøning 33:55 25. feb 2021 6 Andreas Bock 34:06 25. feb 2021 7 Bjørn Cederberg 34:11 26. jul 2018 8 Magnus Dewett 34:12 19. apr 2018 9 Emil Ahlbäck 34:13 14. jun 2018 10 Thor Nørskov 34:57 23. jun 2017 My time yesterday, 29 April, was 36.30min. Far from what is required to be able to run in the top at a World Championships, but now I know where I stand after the longer sickness period. The conditions on the loop yesterday were pretty good, as the forest is currently quite dry, so unfortunately no excuses there. That almost makes the run half trail on single tracks and half terrain. I'll run the terrain test again next Saturday, where I hope to shave 1-2min off the time on yesterday's test. Maybe it sounds like a lot, but after the illness, I think there is a lot to gain in a short time.Now a week awaits, where I will try to train at full load again, so I can get some training in the bank before the World Cup selection races start on 12 May. This will be my last week at home before leaving for Switzerland. Next project WOC 2023 blog post will come next week at the same time, Sunday evening at 8:00pm.

Last week before it starts | Another week has passed and things are going in the right direction. The training volume has ended up being slightly more than last week with a total of close to 10 hours of running. My coach, Kent, is trying to rein me in a bit, which is for the better. No need to push the training now before the WOC qualifiers next week, especially as I have made a lot of progress this week compared to last week. Since I have great progress now, it must indicate that I currently hit a training level that fits very well in relation to my current situation after the illness.The content of the training this week has almost been identical to last week. The primary difference is that there has been a slightly higher load on the quality sessions. My time on the terrain test loop yesterday ended up at 34:53 min, and thus 1:37 min faster than last Saturday, where I ran 36:30 min (all-time top 10 on the run can be found in last week's post). Back in 2018 I ran my PR of 34:12 min and this was 2 weeks before the European Championships. At this European Championships I was 24th in the sprint and 33rd in the middle distance. On this middle distance I could have picked up a lot of time on fewer mistakes and by being able to read a map better. So with yesterday's time, I feel that I have a benchmark for where I stand physically ahead of next week's selection races. This comparison with yesterday's time on the terrain test loop and the time from 2018 makes me believe that I can go far with three good o-technical performances next week.In a programme with Team Denmark expertsThis year I am a permanently established part of the orienteering national team squad, which I have not been between 2019-2022. This also means that I am reinstated in Team Denmark, which among other things gives access to their expert team, which consists of sports psychologists, chiropractors, doctor, physiotherapist, masseur, dietician and more.One of the exercises I have been given by Team Denmark physio.I have had problems with my glute since December. An injury that does not affect me to any great extent anymore, but I intend to get rid of it completely. After having had some hands on the injury and an ultrasound scan, much suggests that I need to have worked a lot on my hamstring flexibility and strength. My back could also do with a little more work. The injury does not seem to be bone-related, but rather some muscle attachment up on the pelvis somewhere (I have been given a more precise explanation, but my knowledge of anatomy does not extend further). Anyway, I have got a lot I can work with now, and already after a few weeks I think I feel a good effect. So some of the exercises I do now are something I have to stick to. My injury history over the past few years has not been great. Among other things, with a stress fracture in the sacrum in the spring of 2021 and last year a stress fracture in one of my ribs. In addition to this, I have had some illnesses that have been worse and longer than I have been used to so far. None of this helps me become a better runner. So it would be interesting to find out if there is something else behind the injuries and sicknesses than too hard or wrong training. I have been referred for a dexa scan, which among other things can measure bone density. In addition, I have started a course with one of Team Denmark's skilled dietitians, to clarify if there are things in my diet I change or improve. And after the 1st consultation, it immediately turns out that I have many things I should do better. I have already got some things I can start working on. There are a number of things that still need to be calculated, but in the first instance I can work on distributing my dietary intake better throughout the day and as far as possible have a better energy intake in connection with training.Departure to SwitzerlandOn Tuesday we are travelling to Switzerland. Travelling from Aarhus to Zurich via Copenhagen. There I will stay in Pfäfers with the Thrane Ødum family, so Miri, Marius and Søren and the Cederberg family (Line and my old roomie Bjørn). And then Malte Kjær and Jacob Steinthal. So a good bunch, it will be nice. Wednesday and Thursday there are some organised o-technical training sessions, before we start with the selection races Friday to Sunday, which I have mentioned in a previous blog post. Then we will stay in Switzerland until the Wednesday after the selection races, where the trip then goes on to Sweden.

The selection races | Unfortunately, this post can be rather short. The selection races ended almost before they started. The night of the first race on Friday a cold hits. 6 weeks of illness, 2 weeks of 80% training and now a new illness. I don't quite feel lucky at the moment.On the way to the finish line of the short distance (Foto: @ Emma Bjessmo)On Friday's short distance I tried, I get through the course technically reasonable, but the body was slack. Saturday's middle distance nothing worked, and I went home after only a couple of controls. Sunday I forced the long distance with a small hope of a result that could secure me a spot. I finished as no. 7 - so the only thing I really got out of that race is that I probably get to extend the illness period.On Wednesday I head to Skellefteå Sweden, where there is Swedish Leauge middle distance on Thursday and then 10mila in the weekend. I hope to get well enough to be able to get some acceptable races. Then I have to try to find new goals to train towards, whatever it will be. Hope the trend turns soon, so there is something more positive to write about :-)