Denna vecka blir bloggen på svenska….

I torsdag tog vi bort vår älskade Kenai, en nästan nio år gammal Sibirien Husky. Han har varit med mig hela tiden överallt. Min bästa kompis i alla väder. Varenda cell, varenda fiber av mig skriker av sorg. Världen har tappat mycket av sin färg. Jag saknar allt med honom…men mest hans glada svans, och morrande skall när jag kom hem. Hans andetag när han somnade bredvid mig på kvällarna, han tog ett djup andetag så var han var helt avslappnad, och somnade. Om jag stack ut och sprang, så följde han mig avundsjukt med blicken och undrade varför han inte fick följa med…

Sorgen och saknaden är enorm, magen känns full som av krossat glas och hjärtat har brustit itu. Jag saknar min bästis så ofantligt mycket.

Moby – Why Does My Heart Feel So Bad?

See ya

Bergman do you sleep? This question has probably been asked many times in both tent and cabins, and the answer is of course yes😊

The sleep is always important also when your out in the outdoor environment, here you will learn why. First of all sleep serves a various of important physical and psychological functions, including: learning and memory consolidation, emotional consolidation, judgement and decision making, problem solving, energy conservation, growth and healing and strengthening the immunity.

How does sleep work? The sleep can be divided into four phases; N1,N2,N3 and N4. The N1 stage is short and last from 1 to 5 minutes, this is the lightest stage of sleep. The next phase si the N2, while brain activity slows, there are bursts of activity that may help with memory retention and learning. This stage last from 10 minutes but can be as long as one hour. The third stage N3 also known as “deep sleep”. This stage has a pattern known as “delta waves”, this stage is critical for restoring your body and mind. This delta waves processing your experience and memories from the day. The body releases growth hormone to repair muscle tissue, regrow bone cells and strengthen the immune system. Next step is the N4 and now you enter the stage known as “rapid eye movement” stage. The brain is almost as active as when you are awake. The REM sleep contributes to insight thinking, creativity and memory. This is the stage where you have the most vivid dreams. The dreams serve as a “mental housekeeping” to clean up partial or unnecessary information. During your sleep you go trough this cycle five to six times during a night. This is your sleep architecture, so sleep is a complex process for preparing you for the next day ahead.

Hm. So what does this mean if we don’t get enough of sleep then?

Every hour of sleep is like money on the bank. Lack of sleep contribute to a lot of disfunctions. It will impact the whole body from the immune system to the neuro cognitive system. We will see it directly when it comes to our brain and how we interact with the world. Just a night of bad sleep will affect our memory and attention, and it can even cause false memory. Also the rection time will be affected, which has been measured. Such as making decisions for example. We also get more irritable, and this also lead to that we decrease our ability to read others emotions.

Lack of sleep will also suppress your immune system, increasing your susceptibility to sickness and infection. Increase your risk of developing heart problems, type 2 diabetes, and high blood pressure. Interfere with your metabolism and elevate your risk for obesity.

Well, so what can we do to secure a better sleep then? First of all, we are habit creatures. This meaning stick to a sleeping schedule. Being consistent reinforces your body’s sleep-wake cycle. Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Secure you got daylight, get outside at least 30min each day. Wake up and fall asleep at the same time…Keep the bedroom cold 18 C degrees is perfect. Yes, and just one thing more, drink a glass of water with little salt in. This will bind the water so don’t need to wake up. So good night😊

Chayce Beckham – 23 (Official Music Video)

See ya soon…

One of the topics I blogged about before is depopulated mountain cabins, and today I will mention some more of them in this topic. Some of them you will find on the Nordkalott trail. One of them the Sårjåjavrre, I’ve mention before and today I will start with the Vaimok cabin. Placed at one of Sweden’s mostly clear lakes, with a visibility of 17m the Vaimok lake. At all it got 26 beds. In the winter is easier to get here, but you still need good navigation skills. At the lake you can fish mountain char, and in the spring winter you will for sure have company with other fishers…

Another one is the Hukejaure cabin. This is a 65 cabin, which means it got two sleeping coals with ten beads in each. At this place there is no mobile coverage. The fishing in the lake is tremendous with…mountain char of course.

The third cabin will be the pältsa cabin. This cabin got 26 beds and also a sauna. The old cabin (which is still there) was build in 1941. The cabin was used under WW2 as a base for the resistance.

So if you want to spend a hike in the northern part of Sweden and want to be alone, this place is recommended..

Shinedown – Simple Man (Official Video) – YouTube

See ya soon…

A couple of times I’ve been going to the wind shelter at Snasahogarna in November-December. During this period it is quite still and silent in the mountains. Long gone is the herds of tourists and hikers, and even the animals has prepared for the upcoming Winter period. The feeling is that being total alone. What is interesting is that in a sudden the life follows the nature. Early in bed, and late up in the morning. But you eat when you are hungry and sleep when you are tired. No time get hold onto you. You are in the present, and one with the nature and yourself. Just going with the day. This is how it feels with the origin of life. It is to seldom…

I’ve been blogging about tent before, and  here some more details of the topic. Today there are two different basic types of tent in the market; Dome and Tunnel tent. So first of all you must ask yourself -For what will you use the tent. This not from the perspective of what you will be doing, but rather more from a where-when-and how you will use it. The more demanding and varied use you subject your tent to, the higher safety, ease of handling and versatility you need. Strength, weight and safety will be important areas in choosing. So will you have a basecamp for ski tours, or are you going for a  long tour in Sarek? This will for example make two different kind of choice of tent. Be aware of not choosing light weight by default, because this will end up in less safety, strength and comfort…If you out at the adventure by your own or together with others will also affect your choice of tent. A good thing is to go up one size, for getting more space (it’s not much more weight). The tunnel variant will weight less, and will be easier to set up. But you must be aware of how the wind blows, for this type is more wind sensitive. It will have more space for cooking and store stuff. The dome variant will be more comfortable with often a higher construction, and more stable and less independent of the wind.

Good tips while tenting:

In most of the tents there is space in the slots for poles for an extra ones…Which means you can improve the stability easy. So if you bought a three season tent and are going out for a winter tour, this can be a way to improve the tents stability. Always bring the repair kit for the tent, and an extra safety pin (sv. säkerhets nål) for being able to use a broken zipper. Condensation will always be a problem; keep wet gear outside of the inner tent. The condensation comes from the difference of heat between the inside and outside of the tent. So use the ventilation solutions to bring less moisture. A Wettex cloth in the storage bag I good for removing the worst of the moister before you pack down the tent. If you have place for it it can be a advantage to have an extra “floor” under the tent for reducing condensation from the ground cold. I also put a carabiner in the end of the tent so I easy now which side I will set up first. I also can attach the tent so myself so it wont go away with the wind.

DT James & Kimbo – Voices (Lyrics) (youtube.com)

See ya soon…

As a instructor and examiner and with my network I spend a lot of time with different kinds of guides. First of all, it is interesting why people become guide. But it seems as one of the main driver is to show people the fantastic environment in the mountains. I realize also that is often also is for knowledge and skills. So in a environment where all almost put them self in the first room, the guides want to give you a experience. From my point of view (and I said this before) you can get a lot of value of your tour by using a guide, if just for a day or so. But at the same time it is important to be selective when choosing your guide. The reason for that, is that all guides that I meet, all of them got different skills and experience. One will be a good chef, another is expert at flowers and the third knows the history of the area in detail. In the ground all are good in guiding but got there own ”flavor” on the guiding…So rethink what you want to have out of the guide and choose the one that bring up to your expectations.

This weekend I went to Skulskogen, this for reconnoiter the trails and cabin for the upcoming winter. The High coast trail goes trough the national park and its in it self a really nice trail. But this time we went to the North portal of the park, and choose the trail to Tärnättvattnets wind shelter. From here we continued to Näskebodarna which is really nice. Now we went to the north with Tärnätts islets,  here it was fantastic nice with a lot of good places for a night in tent and also really good cabins. This one at the mid islet was build with three different room and with a stove. So now I got a good idea of nice winter tours in the area.

(Skuleskogen delivers as usual…)

So far this year it ahs been a lot of nice tours: Ice climbing in January, IML examination in Norway February, Funäsdalen in March, Snasahögarna and Bydalen in April, Voss in May, and Skuleberget Via Feratta in June, and Ljungdalen/vargtjärnsstöten in August, Åre/Vålådalen, Skuleskogen in September a nice adventure year so far…

NSH, Atch & Hobes – Morning Sun (Lyrics) (youtube.com)

Next week it will be about tents….

See ya soon…

Today at 14.43 the autumnal equinox falls. So the Summer is at is end. Now it is Autumn and it will be until 10.20 am 21th of December. Worth to know is that at the north pole this is a beginning of six month of darkness, while at the south pole the autumnal equinox is the prelude to six months of uninterrupted daylight.

With us northerners and the equivalent in the south, the length of the days and the position of the sun in the sky change so much that we have four seasons, while in the tropics there are only two. I think that is something to be grateful for.

Autumn makes us a little melancholic and a sense of melancholy. A feeling that I think is very nice. Now we get time for some reflection and think about what we have done and what we have ahead of us. This, of course, with an underlying optimism. At this time, I usually think about those in mountain environments. What a short summer they have. But on the other hand, a fantastic spring winter that we partly miss. So light a candle, brew a good cup of coffee or tea, and reflect of all you have felt and accomplished. A new season is on its way…

(Photo Jonas Brunnemyr) The last weekend I was training 19 upcoming Mountain Leaders as you read about in the last blog. Today I will dig a bit deeper in the training. The first day is a lot about what UIMLA and SFLO is for type of organization and under what umbrella they sort under. It is also a lot about what are expected of you as an International Mountain Leader. IML leadership and It is also theory about river crossing and emergency bivouac. It also includes a lecture in mountain Weather. It is also contains a introduction to the speed navigation. The ground here is to explain the difference between orienteering and navigation.

At last I will end up with a continuously review of the Helikon-Tex Pilgrim Anorak. This jacket can be compared to Garphyttan orginal Anorak or Fjällräven Anorak 8m. The shell of this anorak is in Duracanvas. It is light weight and quick drying. Inside it is lined with a mesh, which will give a lot of opportunities. It gives a lot of options of pockets, which Helikon-tex fully used. And it is also god for a air gap during the cold season for warming up the air in between. With al of details and price wise this is a really good choice. So the rating will be: (NNNN+) and now you wonder why not (NNNNN)? The reason is that you must bring a shell during moister and wet days.

Hem igen (youtube.com)

See ya soon…

This weekend i went to Åre, I have got the opportunity to hold the introduction course for the Wilderness class. So the whole program started with a whole day of theory. It is actually a pleasure to be able to work both indoors with theory, and then go out and carry out practical moments. So holding lecture in leadership and responsibility, and working with your own values and attitudes for example was one part. The day ended up by explaining the Speed navigation test. In the next morning we then we carried out the speed navigation test. This with mixed result:-). But all got the reflection, that this is area that might be a good area to train. When everyone was done the next target was Vålådalen for a ”mini expedition”.

From Vålådalen it was time to work with micro-navigation, and lead a group at the same time. So here you must have or at least train for having the ability to having overview at the same time as you shall now exactly where you are. So after a couple of navigation leg, we arrived to the night camp. But if anyone thought that this was the day, would end up disappointed. dusk and night navigation stood at the door. So after a couple of navigation legs, then it was time for a couple of hours of rest. (with a speed navigation test in the body, and a lot of micro-navigation the student fell at sleep). A crisp night and morning. But with a coffee the new day get up to speed.

This day we have a couple of navigation legs, and then it was time for pointing out coordinates for a helicopter rescue. When that was done we talked a bit of weather prognostication, and also the river crossing technique.  So overall a lot of different skills that is connected with the International Mountain Leader training. So we as instructors we where very satisfied with the course…

Beyoncé, Miley Cyrus – II MOST WANTED (Official Lyric Video) (youtube.com)

See ya soon…

Today I will start with the review of the Helikon-tex Pilgrim jacket. This is a really nice jacket/Anorak.  It has draw string in both the end and in the waist. This is very good because it ill be very flexible and also with losing it up, it will be good for the ventilation. It also got ventilation under the arms. It got pocket all over, at the arms, at the chest and the side of the chests and also the kangaroo pocket as is a signum for anoraks…I have not been tested this in hard core, but so far I am more than satisfied…(NNNNN).

At the moment I am preparing for training the students at Campus Åre, which will become Mountain Leader quite soon. I will held a short introduction of the IML process, and some tests and also a mini-expedition. I really like the moment of becoming an instructor, you have to step up and you always learn a lot from the participants of a course.

Another reflection done lately is that the environmental effect of the warm up situation is that the mountains will be affected. At Kebnekaise we now can see a lot sign of the impact of that. This meaning that the Mountain safety has to be checked and  thought out. The glaciers are melting, The snow cover melts and avalanches will increase and also landslides. Increasing of heavy snowfall and also breakouts from glacier lakes, so it will affect us all.

Ronnie Davis – I Won’t Cry [Official Video 2016] (youtube.com)

See ya at Monday….will be off Sunday.

This week has been a good workout week. With 9 workouts within seven days is rally good. Four workouts at the gym, and five trail running. One of them 70s x 20s  x 8 intervals. So still going strong:-).

One of my favorite spot will be Sonfjället. readily available, somewhat unknown and with a fantastic view over Jämtland and Härjedals mountains. This area and mountains are something that you usually just pass by. But it is so well worth a visit. It is one of the most bear-rich areas in Sweden. You can easily reach the ”Högfjället” from three direction, but I will suggest two of them. The first the blue one. You start from Nysätern, hike trough the Sododalen, you can stay at the wind shelter and continue in south direction until you reach a small pond. From here you start the ascend in north east direction, you will pass two peaks before you reach Högfjället 1277m. My other suggestion will be to start from Dalsvallen, and you heading fo the same pond, and the same way up towards Högfjällets peak. The way back will be trough Sododalen , with a possibility to stay one of the two wind shelter for lunch etc. If you are lucky you might see a golden eagle here as well…

This week and next week I will test the Helikon-tex Pilgrim Anorak jacket. This is a ”tactical” jacket. Wind proof, and with lot of pockets. It can be waterproofed with wax, and the weight of the jacket is 1kg. With a zipper in the middle as usual at a anorak, it has good ventilation possibilities, it also got zippers for ventilation under the arms. So what is my first judgement of this garment? I like the anorak model, even if its a bit ”old fashion”. Since it not waterproof, you still need a shell with you (that is a minus from my point of view) This looks like a real nice bush craft jacket.  But still more to come after checking it…

This week I will start a  series of articles on hidden or forgotten mountain cabins. We start this week with the Sårjåsjaure cabin. This is unmanned, and open all year around. With its 10 beds and the glacier lake it is worth a visit, it is situated in ”no where” but if you approaching the Nordkalott-trail you will find it on your way…

Coffee makes the world go around. Tired of the instant coffee at you tours, now you got an alternative. The No normal coffee is a tube coffee – yes you read it right coffee on a tube. This has a taste of nuts, chocolate and caramel.  Squeeze it in the cup, pure some water and you there…and the cost? 170:- for 20 cups…

Paolo Nutini – Candy (Official Video) (youtube.com)

See ya soon…

(Renhornet resort in winter ”clothing” I can hardly recommend a stay here)

I think we can introduce the fall now. After a nice summer the calendar starts to get filled in. Last week the Swedish Mountain Safety council held its fall meeting. The place for this year’s autumn meeting was Ljungdalen, more specifically the postvallen and the renhornet resort. As usually it was a lot of topics at the agenda. The first day was just checking the agenda, and formality. Monday I started the day with a morning run.  A nice start of the day by running in the Kesudalen to Kesusjön. Then we went for a hike towards Stortuvan and Vargtjärnsstöten. During the hike we stopped for a couple of times listening to different lectures. I was (The author holding a lecture for the Mountain Safety Council/Photo Carl Lundberg)  also holding a lecture about status within the Mountain leader council. The afternoon we got some ”free” time and I went for a second run. The evening we spend at Helags tavern in Ljungdalen with a lecture from the Sami in the area. Tuesday started as usual with a run and than a continuing with the agenda and presentations. Summarizing The meeting was good with a lot of important topics and well spend time. 

As you probably know, there has been a couple of incidents in the mountains last time. One of the was the pair that been late after a hike in Sarek area. Without having the whole picture and so on, I still got some findings here. It is important to have a good communication with relatives so it not starting a rescue action without reason. A PLB is a good investment or why don’t you rent one, then you can have a good communication with the world around…

So what’s coming up now? Well I will train the Campus Are students about the IML process in a Introduction. I will also probably go th the annual meeting with UIMLA in Macedonia in November and a weekend ”training the trainers” new IML instructor’s in Jämtland in November as well.  Who says I am resting ”off seasons”:-)

See ya soon…

Nattali Rize – One People [Official Video 2017] – YouTube