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.

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.

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.

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.

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

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.

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.

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.

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.

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.