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.
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.
In Nav Chat #3: December 2020 I explained a method for analysing rogaine performance using the idea of points per minute. I shared some of… Read More »Points Per Minute
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.
This month Tom and I discuss my training routine while I’m injured, we go deep on Cameron de Lisle’s project putting LIDAR maps onto omap.nz, we take a straight up look at how to use contours the smart way in hilly terrain and share news from around the country.
Since most of the 2020 season was wiped for everyone, opportunities to catch up and write race reports have been slim. But, even as orienteering… Read More »The Missing Season
In this episode of the Perfect Flow podcast I talk with elite runner and exercise physiologist Andrius Ramonas about his training for ultramarathons and his work testing the effect of glycogen depletion and low carb high fat diets on performance. Andrius is originally from Lithuania and works at AUT Millennium.
This month Tom and I discuss our fitness going into NZ Champs, have a close look at some of the techniques required for success at this Champs from Palmy local Kyle Higham and share news from around the country.
In this episode of the Perfect Flow podcast I talk with World Orienteering and European Cross-country Champion Carsten Jorgenson. Carsten grew up and competed at the elite level in the Denmark before moving to New Zealand where he continued to compete at the elite level and coach representative teams.
In this episode of the Perfect Flow podcast I talk with Orienteer Jean Cory-Wright. Jean grew up and competed at the elite level in the UK before moving to New Zealand where she has been one of our most influential coaches. Jean has a passion for teaching and has a lot to offer on psychology, much of which is going into her new book.
In this episode of the Perfect Flow podcast I talk with ultra runner Vajin Armstrong about his experience of long races. Vajin is well know in the trail running community and has been a top performer at the elite level for many years, on top of performing well as a road runner earlier in his career. Vajin speaks beautifully on how running provides an answer to life’s bigger questions of satisfaction and purpose and we find ourselves very much on the same wavelength.
In this episode of the Perfect Flow podcast I talk with ultra runner Shaun Collins about his experience of long races. Shaun is well know in the trail running community as a race director through Lactic Turkey, for stunts such as the Trillary (3 times over the Hillary Trail in succession), and recently for being the first to complete the Revenant
In this episode of the Perfect Flow podcast I talk with massage therapist Luke McCallum. This was recorded 1 week into New Zealand’s lockdown in response to the coronavirus pandemic. Luke has previously featured on the podcast in early 2019 where we discussed pain, stress and fascia.
In this episode of the Perfect Flow podcast I talk with my friend and well-known Kiwi adventurer Alastair McDowell about running, adventure sports and climbing. Alastair has spent the past few years hopping around the world and has brought back a wealth of experience and some great stories from climbs up frozen waterfalls in the Canadian winter to multi day missions on Yosemite National Park’s El Capitan.
In this episode of the Perfect Flow Podcast I talk with nutritionist Tom Shand about the basics of fuelling for exercise. Tom has had a number of different professional roles including Trialblazer and works with a mix of athletes and non-athletes.
It’s taken a little while to put pen to paper, but I think I have a valuable story that I didn’t want my readers to… Read More »3 Points on Long Distance Orienteering
2 weeks ago I competed at my 5th World Orienteering Championship, this time in Norway, focusing on my preferred race (the long distance), and also… Read More »WOC 2019 Build Review
Earlier this month I raced my 4th long distance at WOC. After being very sick for this race in 2016 and 2018, and discovering over… Read More »WOC Long 2019
In this episode of the Perfect Flow Podcast I talk to Swiss National Orienteering Team athlete, Martin Hubmann, about his pathway to world class orienteer in the wake of his older brother, multiple World Champion, Daniel Hubmann
In this episode of the Perfect Flow Podcast I talk to acclaimed multisporter and adventure racer Sia Svendsen. From battles with mental health to world class athlete, this is a real underdog story that instantly rids me of complacency and gets me out the door. There was simply too much for me to take in during this conversation to have any hope of summarising it for you – anyone who knows Sia will understand!
In this episode of the Perfect Flow Podcast I talk with adventure racer and race doctor Tom Reynolds. Tom’s experiences on both sides of endurance and adventure sports gives him a complete perspective on the risks and rewards of pushing our bodies to the limit. Tom has raced multiple Godzones for the team Ataraxia (formally University of Auckland and Cloud Base Nine) and doctors with Ascent Medical, while also practicing as an ED doctor at Whangarei Hospital.
In this episode of the Perfect Flow Podcast I talk with elite orienteer Ivar Lundanes about his experiences training, competing and coaching orienteering. Ivar is the younger brother of World Champion Olav Lundanes, and has been fully immersed in the orienteering community his whole life.
In this episode of the Perfect Flow Podcast I talk with Hazel Boot of Mind in Movement about the relationships between exercise, movement and lifestyle. Hazel studied exercise physiology and aligns closely with thought leaders like Katy Bowman in her interpretation of modernity’s problems
I first met Ralph at JWOC in Denmark in 2010 thanks to close relationships between the New Zealand and Great Britain orienteering teams. I’ve had the pleasure of seeing him progress, along with the wider Great British squad, to challenge the top nations at WOC and run for top clubs at races like Jukola and 10Mila (Tiomila). Ralph has spent much of his elite career living in Sweden and Norway and loves getting into the technical side of this complex sport.
In this episode to the Perfect Flow Podcast I talk with Christchurch based runner Chris Dunell about his training and the running community in Christchurch. Chris is an experienced ultra trail runner and contributes to the Christchurch scene through the Kathmandu-Salomon Run Club.
I left Uppsala with no sign of any injuries (part of the plan), but overtrained (not part of the plan) and headed to Fredrikstad in… Read More »Learning a New Terrain
I last visited Uppsala in 2014, and have always wanted a chance to go back. I seized the opportunity to head across the water to… Read More »Training in Uppsala
Here’s a look at my experience with World Schools Orienteering Championships in Estonia. In this longer that usual post I’ll take a look at my… Read More »WSOC Mega Post
Claire practised physiotherapy in the UK, but felt constrained by the medical system’s focus on symptomatic relief over a complete understanding of physical problems and the complex environment in which they appear. As a consultant, she chose to leave hospital work and redefine herself professionally as a movement specialist. She started Applied Movement in New Zealand and works on addressing the route cause of her clients’ problems by understanding the context in which problems arise and engaging them in a process of self discovery.
In this episode of the Perfect Flow podcast I talk with fellow trail runner Jason Reid about his work with Autism. Jason, diagnosed with autism as adult, won the 2018 AMP NZ People’s Choice Scholarship for his charity Running on the Spectrum which helps children on the autism spectrum experience running for its mental and physical benefit. He works with individuals and schools and each year organises the Greatest Virtual Run as a fund raiser.