In this episode of the Perfect Flow podcast I talk with runner and adventurer Tim Sutton about his antics in the Tararua Ranges and other ranges near Wellington. I get the full story on what an S-K is, and what makes it so tough.

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Perfect Flow #30: S-Ks and Long Days with Tim Sutton

This month Tom and I hear from Val Robinson on what orienteering was like in the '70s including the first NZ team to compete at WOC. We also discuss the JWOC terrain and some of the techniques that would have been useful, and where to train these in NZ. And as always, we share news from around the country.

Nav Chat #11: September 2021

This month Tom and I focus on difficulty, where it comes from and how to spot it before you make a mistake. We hear from Toby Scott after some very challenging World Cup races in Sweden and discuss the surprisingly hard controls that caused some big mistakes. We also look at the some training ideas to help prepare you for different kinds of difficulty.

Nav Chat #10: August 2021

In this episode of the Perfect Flow podcast I talk with photographer and pole vaulter Alisha Lovrich about her work at the Tokyo Olympics and photography more broadly. I also get my first good explanation of pole vaulting from the athletes' perspective. In the second half of the episode we take a look at some of her recent photos and stories from the Olympics and I'd recommend the video feed for that.

Perfect Flow #29: Sports Photography with Alisha Lovrich

This month Tom and I focus on sprint distance. We hear from Tim Robertson after his bronze medal in the WOC sprint and look at some ways to improve the skills required for terrain like the fortress used the challenging race. We also look at the other WOC terrain. And as always, we share news from around the country.

Nav Chat #9: July 2021

This month Tom and I focus on middle distance. We hear from NZ Champs 2020 course setter Yvette Baker about her approach to planning middle distance courses and we suggest some easy ways to get started doing middle distance training with a quick example using Purple Pen. And as always, we share news from around the country.

Nav Chat #8: June 2021

In this episode of the Perfect Flow podcast I talk with elite marathon runner Dan Jones about his training and racing. Dan has years of experience and many useful thoughts on all areas of the sport.

Perfect Flow #28: Marathon Training with Dan Jones

This month Tom and I focus on OrienteeringNZ's coaching framework, a project I've been involved in. We take a look at this online resource that anyone can use at www.orienteering.org.nz/coaching-framework and hear from Jean Cory-Wright who had a major influence on how the project came together. And as always, we share news from around the country

Nav Chat #7: May 2021

This month Tom and I focus on the technology used to help make orienteering more spectator friendly with guests Daniel Monckton and Jan Jager of North West Orienteering Club. They were behind the scenes at NZ Orienteering Champs earlier in the month running the SPORTident and O-Lynx systems for live results at the finish and live splits from radio controls mid-course. We glean some tips and tricks on how to set up these systems in different environments. We also take a look at spectator run-throughs and consider some useful mental strategies for dealing with them and we even have a training course idea to help you cope with mental pressure and distractions. And as always, we share news from around the country.

Nav Chat #6: April 2021

This month Tom and I focus on adventure racing with guest Scott McDonald of Team Motueka who were the top team to pull out of the GODzone adventure earlier this month. We focus on the navigation required for adventure racing and compare the use of handrails on topo maps verses on detailed orienteering maps. As always we share news from around the country.

Nav Chat #5: March 2021

In this episode of the Perfect Flow podcast I talk with adventure racers Simone Maier and Theo Wordsworth about their recent exploits at Godzone. In this year's edition of the prestigious expedition adventure race iSport (the team including Dougal Allan and Richie McCaw) finished 2nd place to Avaya after a long tussle with Tiki Tour. 

Perfect Flow #27: Godzone with iSport

In this episode of the Perfect Flow podcast I talk with therapist William Pullen about existential psychotherapy for mental health and his concept of empathy runs, where the therapy takes place outdoors and involves movement. William has a depth of knowledge and experience about the theory behind psychotherapy and practical experience from years working with clients.

Perfect Flow #26: Empathy Runs with William Pullen

This month Tom and I focus on sprint orienteering with guest Renee Beveridge, prolific course setter for the Auckland Secondary Schools Sprint Series, and some examples of how to approach course setting for training exercises. As always we share news from around the country including some of the best maps and courses we've seen recently.

Nav Chat #4: January 2021

This month Tom and I focus on rogaining with guest Tim Farrant after his win at NZ Rogaine Champs, and some analysis using the concept of points per minute including advice on how to apply this method. Tom also plans a surprise rogaine live! As always we share news from around the country including some tricky mapping of tunnels with the new sprint orienteering symbols.

Nav Chat #3: December 2020

In this episode of the Perfect Flow podcast I talk with former World Orienteering Champion Pasi Ikonen about his career as an elite orienteer and what he sees as the true difficulty of this multifaceted sport. Pasi lives in Finland and competed for Finland at numerous World Championships, receiving a number of medals including a gold in the middle distance in 2001 at the age of 21. Pasi is drawn to the life-long pursuit of the perfect race.

Perfect Flow #25: The True Challenge of Orienteering with Pasi Ikonen

Perfect Flow is one runner's mission to explore the effects of training, mindset and community on progress and performance in endurance sport. And share all of it. This idea was born out of the collision of many paths; the pursuit of high performance, the necessity to quantify and control training to avoid injury, the idea that relationships are the biggest contributor to happiness, and the belief that ones primary goal should be to improve the world around them.

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