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 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.

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.

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.