Adobe Systems tkalina@fsps.muni.cz Orienteering: training in endurance running sport with a map Tomas Kalina Masaryk University Brno, Czech Republic Adobe Systems Tomas Kalina, tkalina@fsps.muni.cz …few words about me ̶O-runner since 1998, „former“ road and track runner and Ironman triathlete, floorball player, climber, hiker, MTB rider, … ̶PhD student in Sports Science, MUNI SPORT (S&C) ̶At MUNI: ̶Teaching classes S&C, T&F, SS ̶Quality coordinator for study programmes ̶Research: running economy, data analysis, … ̶S&C coach in O, long-distance running, football, … ̶Lecturing in coaches training (T&F, O, floorball, football, karate, XC skiing, …) ̶Certified coach in O, T&F and DNS Adobe Systems Define footer – presentation title / department 3 Adobe Systems Adobe Systems Focus of the lecture ̶Orienteering ̶Definition, rules, competitions, disciplines & principles ̶Technical and tactical component of o-performance ̶Physical preparation in orienteering ̶General principles in orienteering ̶Case study: female member of Czech national team ̶ ̶ Adobe Systems Define footer – presentation title / department 6 http://neorienteering.org.uk/wp-content/uploads/2017/12/cropped-Cat-Darnaway.jpg Adobe Systems ̶Over 100 years of history and development (Scandinavia) ̶Non-olympic outdoor sport ̶Principle is to run through the check-points in the shortest possible time just with the help of map and compass Intro to orienteering Výsledek obrázku pro orienteering compass Výsledek obrázku pro orienteering map Výsledek obrázku pro checkpoint orienteering Adobe Systems O-competitions ̶Categories ̶Gender: M or W ̶Age groups: 10,12,14,16,18, 20, 21, 35, 40, …, 95 ̶Level: ̶Local ̶Regional ̶National ̶International (Continental and World Championship, World Cup, World Ranking Events) Adobe Systems Individual O-races Relay ̶Sprint (12-15 min) ̶Middle distance (30-35 min) ̶Long distance (M 90-100, W 70-80) ̶Knock-out sprint/eliminator (Qà4FàSFàF; Q=8 min, 6-8 for knock-out rounds) ̶(night, free-order, ultralong, …) ̶Relay (MMM or WWW; 30-40 min per leg) ̶Sprint relay (MWMW; 12-15 per leg) ̶(Team relay – Tiomila – 10 men‘s legs) Adobe Systems Adobe Systems Define footer – presentation title / department 11 http://neooc.com/wp-content/uploads/2015/08/orienteering.jpg Adobe Systems O-performance Adobe Systems Navigation https://scontent-prg1-1.xx.fbcdn.net/v/t1.15752-9/56387449_2349828245049221_2306567694750580736_n.p ng?_nc_cat=108&_nc_ht=scontent-prg1-1.xx&oh=b81a0cb4262de6886a8fc7bd35a93896&oe=5D4AA98E ̶Don‘t think about O as running race ènavigation instability ̶The most important things are unobservable ̶Conscious control of the race is the basis for stabilizing the O's performance ̶ ̶ Adobe Systems Conscious & stable race ̶Goals (in that order!): ̶No mistakes ̶Ideal routechoise ̶Fast (not running, but making a plan and realization afterwards) ̶ ̶If you ̶finish the tasks successfully à proud & fix ̶don‘t finish the tasks successfully à dissatisfaction & analyze the mistakes ̶ ̶General method for navigation is: ̶continuous plan creation In every second of the race I know where I am and have a clear idea what will be situation in a few moments Adobe Systems Conscious control of the race ̶„I have full control about my race.“ ̶„Performance over result.“ ̶„Just me, checkpoints, map and terrain.“ ̶„Orienteering is like driving a car. When you don‘t know where you are going to, you have to slow down or stop.“ ̶„Every routechoise is challenge to solve.“ Adobe Systems Navigation sklil progression – basic level ̶Map symbols ̶Terrain to map transformation ̶Map to terrain transformation ̶Map orientation (N) ̶Distance estimate ̶Plan creation and realization using „lines“ Výsledek obrázku pro map symbols orienteering Adobe Systems Navigation sklil progression – advanced ̶Running straightforward (compass) ̶Running at the same level (contour) ̶Plan without „lines“ ̶Progression in running pace up to the physical barrier ̶Navigation under the stress ̶Extending terrain portfolio (next few slides) ̶Specific peaking Adobe Systems Define footer – presentation title / department 18 http://repreob.hyperlink.cz/repre/akce/2016wockempy/1_t2.jpg Adobe Systems Define footer – presentation title / department 19 Výsledek obrázku pro orienteering map Adobe Systems 20 MÄŒR kvalifikace (23/06/2018) Adobe Systems Define footer – presentation title / department 21 http://p-w-t.org/download/china17/map2m.jpg Adobe Systems Process of navigation ̶WHERE? Routechoice ̶HOW? Continuous selection of significant and visible orienteering points and linking them ̶Visually and/or ̶with navigation sklil (straight, contour running, …) Adobe Systems ̶Basic o-navigation skills ̶Develop, refresh and fix! ̶Exmaples: ̶Only brown-color map ̶„White spaces“ ̶„Necklace of beads“ ̶Limited map reading ̶Lines ̶Checkpoint description reading ̶Combinations Map training types http://ksu.cz/sklad/180330_2.jpg Soustredeni Vracov - vrstevnicovka (27.02.2016) http://repreob.hyperlink.cz/repre/podklady/sicak_mapa.gif Kombotech (01/02/2019) PWT Sprint Beijing (22/10/2013) Adobe Systems Map training types #2 ̶Map/terrain portfolio ̶Different terrains à different techniques ̶More robust o-performance, more independent on type of terrain, map generalization, surface, visibility, vegetation ̶Race specific situation ̶Mass start ̶Contacts (relays, pursuit, …) ̶Refreshment ̶Short/long leg ̶Forks (farsta)/butterfly ̶Complex ̶Race, training race ̶Map loops, course simulation Výsledek obrázku pro farsta map orienteering Výsledek obrázku pro butterfly orienteering Adobe Systems Select the shortest way from 10 to 11 Adobe Systems Shortest way from 10 to 11 - solution Adobe Systems Forrest The shortest in not (everytime) the fastest City BTW: It‘s Brno! J Výsledek obrázku pro sprint analýza Adobe Systems Read the map Route choice Select proper skills, combine them and execute Orienteering process Adobe Systems Adobe Systems O-map practice in elite runners ̶World class runners up to 30-50 % of running is with map ̶Map training should be considered as aerobic training ̶Club trainings and race è often reason for high ratio of high intense training (risk of injury or overtraining) ̶Needs for time and space without preasure – technique first then increasing running pace ̶Question: continuously or concentrated in training camps? Adobe Systems Coffee break? Adobe Systems Define footer – presentation title / department 32 Výsledek obrázku pro orienteering testing Adobe Systems Physical preparation in O Adobe Systems https://www.britishorienteering.org.uk/document/ba28e3fbe62579412bce23d09f7ce892/international_squa dtrainingbook4_thedemandsoforienteering.pdf Physical determinants ̶High aerobic power and capacity ̶High AT ̶High AN capacity ̶Duration: 8 minutes to 2 hours w/ variable physiological effort ̶Strength: Forest X city – hips X ankles ̶Stability: ankle, knee, hip, core (variable surfaces and slopes) Adobe Systems Bird, S. R., Bailey, R., & Lewis, J. (1993). Heart rates during competitive orienteering. British journal of sports medicine, 27(1), 53–57. Orienteering versus XC running Bird, Steve & George, M & Balmer, J & Davison, Richard. (2003). Heart rate responses of women aged 23-67 years during competitive orienteering. British journal of sports medicine. 37. 254-7. 10.1136/bjsm.37.3.254. Adobe Systems Creagh, U & Reilly, T & Nevill, Alan. (1998). Heart rate response to "off-road" running events in female athletes. British journal of sports medicine. 32. 34-8. 10.1136/bjsm.32.1.34. Orienteering versus XC running https://www.researchgate.net/profile/Alan_Nevill/publication/13718602/figure/tbl1/AS:60166407561220 5@1520459302955/Descriptive-data-on-heart-rates-in-female-endurance-running-events_W640.jpg https://www.researchgate.net/profile/Alan_Nevill/publication/13718602/figure/fig1/AS:66761044632781 0@1536182142307/Typical-heart-rate-profiles-for-each-running-event_W640.jpg Adobe Systems Continuous methods Endurance Intermitent methods ̶LSD (typically up to 3 hours) ̶Easy (active regeneration) ̶Fartlek ̶Alternatives: XC skiing, bike, DWR ̶COMPETITIONS (up to 40 races/year, but up to 10 with A-priority) ̶Tempo runs ̶2x20min ̶Track intervals ̶4x4min ̶10x1km ̶2x3x200m VS 2x20x200m ̶Hills and flats ̶2x5x10-20sec uphill ̶3x7min steep uphill Adobe Systems Tønnessen, Espen & Svendsen, Ida & Rønnestad, Bent & Hisdal, Jonny & Haugen, Thomas & Seiler, Stephen. (2015). The Annual Training Periodization of 8 World Champions in Orienteering. International journal of sports physiology and performance. 10. 29-38. 10.1123/ijspp.2014-0005. Intensity & volume Adobe Systems Running specificity ̶Orienteering has own specificity in running technique (depended on surface and strength capacity) ̶Grass, sand, vegetation (tree branches, thorns, …), paved paths, stones, swamps, … ̶Every step is unique ̶Runners are limited approach to terrain/map ̶VO2max is better to develop in T&C manner, but AC in O manner Adobe Systems Define footer – presentation title / department 40 ̶ Výsledek obrázku pro adéla indráková Adobe Systems ̶YoB 1991 (27yo), PhD student in Microbiology ̶Background in karate, started in O in 13yo ̶Member of Czech nat. Team since junior category ̶Now #45(middle+long) / #51 (sprint) in World Ranking ̶Best results: ̶6th place, relay, WOC 2015 ̶22nd place, sprint, WOC2017 ̶18th place, long, WOC2017 ̶ ̶ ̶ Case study ̶Cooperation with me started after repeated AT/calf injuries (strength deficit) ̶On the other hand, there is no S&C coach in O-world. All the pieces makes a picture! ̶Since 2018 coordinating all phys. prep. ̶ Adobe Systems This is our training philosophy, but there are so many road to Rome… Key principles for O-training (in elite adults) ̶You can‘t compete all year long. ̶Sometimes you have to push harder (camps) and draw back (peaking, off-season). ̶Only consistency leads to the top. ̶Setting short-, mid- and long-term priorities (with respect to SMART rule). ̶Short: next traning block ̶Mid: year ̶Long: WOC 2021 in CZE ̶Weak point identification. ̶Polarized-intensity training. ̶Top elite o-runner should do a lot of „boring“ stuff – theoretical preparation, S&C, analyzing GPS data, travelling, … ̶Plan should be written by apencil, not a pen. (Injuries, sickeness, work/school, family, …) ̶Collect (not over-collect) data & proper evalution. ̶O is about experience, that‘s the reason why O-runners hit the top performance in late 20s ̶Runners should run the highest recoverable volume (BUT quality-oriented!), future progression could be done with transformation unspecific cross-training to specific modality (running). ̶Runners should run when they can. When they can‘t, do what they are able to do. On the other hand – you can‘t run exclusively Adobe Systems 2016/2017 = 420h (only 278h running, A.T. injury) plan 2017/2018: 470h + TOP10 EOC/WOC long; reality 450h (but 351h running) + 37th place Mid-term priorities (ATP) Adobe Systems 44 Rest week between camps (over 11 hours/w) General preparatory phase 19.2 AM: rest PM: hills with map 20.2 AM: swimming PM: gym 21.2 AM: rest PM: 5×9' 22.2 AM: DNS warm-up KTB halo 20 reps 10 kg KTB TGU 4x12,5 kg, half TGU 3x 15 kg barefoot goblet squat 5x6 24 kg (tempo 2120) KTB complex (10kg): 6x [1xclean(LRLR = change after set) + 3x front squat + 6 (3+3) lunges forward a 6 (3+3) reverse lunges + 3x front squat] calf raise 3x20 (lift toes with 2 plates, ecc phase 2 sec) 67766 scap pull-up, 67766 box push-up, 67766 TRX row 10x 8+8 one-hand swing 10 kg, start on 1:00 PM: farlek 60-70' in hills, second half more intense 23.2 AM: 25' jogging w/ 8x10'' hill/flat odpo: 50' jog, 5x flat + running drills (no club night-O training) 24.2 AM: WU+flats+drils+ABC, 4x1000m (start@4:00/km)/200m walk PM: swimming/yoga/rest 25.2 AM: RRR+ABC, middle-to-long preparation race in city (60min), CD PM: rest C5 9,9 7,1 0,0 0,8 1,9 0,0 0,0 0,0 1,6 3,3 0,0 0,0 0,8 0,3 0,0 19.2 Ranní jóga a DNS cviky 1,6 1,3 47 47 28 20.2 Ranní jóga a DNS cviky 1,1 0,0 21.2 TVO 1,3 1,3 30 45 22.2 Posilka, nějak mi TGU s 15 kg dalo zabrat 2,7 1,5 67 25 23.2 Ranní klus 33' a rovky, na ledu 8×10'' 1,4 1,3 73 3 24.2 4×1 km (3:57 - 3:53 - 3:46 - 3:43) MZCH 2', R, R, ABC, 3TR, V, p mám radost, docela to šlo. První bolela nejvíc, a pak jak kdybych si rozpomínala jak to dělat :) Ale má to i :( protože mne fakt bolel ten zadek 0,8 0,7 25 16 25.2 BZL, 47:35. R,R,V. Snažila jsem se držet nasazení, Mapa na prvním místě, disciplína a šlo to. Já vím, jak na to, Kázeň a víra (Kázeň na tlačit na to dost, neuhýbat terénu a zvolenému postupu a víra, v sebe, že na to mám 1,1 1,1 47 47 18 Adobe Systems C5 T2 11,1 11,1 3,3 4,0 2,2 0,3 0,0 0,0 6,5 1,3 0,0 0,0 0,0 0,0 0,0 26.2 40 min volně se ZBM na ledu :) Super, ale já jsem na ledu srágora AM: rest PM: easy w/ club 0,7 0,7 40 27.2 TVO - bolela mne hlava, po večerním nečekanm setkání swimming or rest 0,0 0,0 28.2 Odlet do Milána Seznamovák Cunardo - Fakt za tmy konec. Jde to, mapa je taková všelijaká AM: travelling PM: intro to typical situation in terrain (AP1) 1,4 1,4 76 76 7 1.3 Taverne koučův downihll. Do kopce mi všichni utíkají, ale z kopce mi to šlo. Lehce pocukrovaný terén, na běh pořád dobré. Uphill 30, Downhill 53 Middlové úseky ve sněhu. Primární cíl se nezabít splněn, trošku rozčarování z časů - nebo nasazení a chyb v potocích!! (7:40 - 12:50 - 21:17 - 18:48) AM: loops (AP1) PM: middle intervals (AP2) 2,6 2,6 53 53 50 103 2.3 Alternativa sněžnému longu - výběh na rozhled - 107 min AM: long 2h (AP1) PM: regeneration/rest 1,8 1,8 107 3.3 Štafetky 18:35 - 20:30 - 24:08 - 20', R, V hodně snšhu, kluzalo to, nechápeme se s mapou, a měla jsem moc velká očekávání Downhill slide 70 min a narazila jsem si koleno AM: repeated mass starts (AP3) PM: downhill (AP1) 3,0 3,0 70 82 152 28 4.3 Sprint comano: 16:10, výkl 15, rozkl 11 rozcv 7, mega chyba na 7K. Fyzicky se cítím pomalá, jako kdyby to ve mně bylo, ale já k té skíňce s rychlostí neměla klí a páčidlem se do ní nejde dostat. Bolí mne to naražené koleno, zadek byl v klidu Arogno, volně, sníh nad kotníky R a V 15', koleno bolí, zadek jen lehce, ale mám pocit, že z toho klouzání mne zase chytá SI a trochu bederka AM: mix relay race (AP3) PM: picking downhill (AP1) 1,6 1,6 40 16 57 41 Traning camp w/ National team in similar terrain for EOC Next week in GPP Adobe Systems Define footer – presentation title / department 46 Reduction in volume, keeping the same density and intensity Competion phase C10 T2 10,4 9,9 0,0 0,0 0,0 0,3 0,0 0,0 0,8 5,8 1,4 0,8 0,6 1,1 0,0 16.7 R 17', R 7', 20m ABC (lift, skip, před zák, posk kl, poskoky stranou, vánočka, A skip, B skip, zpět protahovací ABC), 5× TR 12'', Odpichy 2× 6× 24 odpichů, zpět mzkl, Krátké kopečky 6×10'', 5× TR 12'', výkl na kampus 10' R - 13', R 7', ABC 4', 2TR 50m, 2 km Morenda (6:57) nikdo neběžel se mnou, tak to byl takový solo výkon. Rozběhla jsem to na pocit, pak jsem se od 1000m začala snažit a takhle to dopadlo. Bylo vedro, takže jsem byla ráda, že jsem se moc dlouho nerozcvičovala, to bych už byla vyfluslá. pauza 6', klus na stezku 5', 1500 (6:24) - 1000 (4:25) - 750 (3:05)- 500 (2:05), V 11', P - 15' AM: WU, flats, drills, 2×6×10'' bounce, 6×10'' hills, 5xflats, CD PM: Morenda meeting 2 km, + 1500-1000-750-500 s pauzou 90" 1,6 1,4 64 19 17.7 TVO, vyřizování ve městě, v práci v klidu Kampus -> údolí oddechu = Fartlek 45', rozkl, 13', rozcv 7', V 30'. To jsem se táhla, nějak jsem špatně odhadla kde skončím aten výklus byl dlouhý a do kopce. Navíc bylo docela teplo, jen těsně jsem nezmokla. fartlek 45' +WU+CD 1,5 1,5 47 45 18.7 Sprintové intervaly 5× 3' mzkl 2'. Je těžké vracet se do mapové rutiny po mzkl. Plynulost je absolutní priorita, vzpomeň si na Hubmana. Takže v dalších a všech trénincích to musí být první věc, kterou chceš dělat. Plynule, vědět kam, mapovat, mapovat, mapovat!. R 21', R 5', protahovací ABC 3', V 17' Dráha Morenda, 4×2 km, (8:01 - 8:05 - 8:01-8:01), mzkl 200m, 1:50 - 2:05 rozkl 12', rozcv 5', ABC 8×20 m 5', 5×60 m TR, V 12', P 15'. Tyhle věci bolí, strašně. Bolely mne nohy už u první, fakt jsem se musela snažit a tepovka pod 120 před dalším výběhem nepadla. Kdyby mi to Honza neodtahal, tak to možná ani nedám v těhle časech. Ale je to tam, jsem spokojená. I když bych si přála chodit je po sedmi, že ano Adi. AM: map intervals PM: 4×2km @4:00/km 2,2 2,1 15 15 76 33 19.7 Volný výklus se Standou + 6 rovinek na 12'', 23 + 26' klus, 7' rozcv, večer flákací regebazén easy + flats (6-10 reps) 0,8 0,8 49 1 20.7 Kopečky. R 14', R 7', ABC (90° otočky po 4 opak) 17', Krátké kopečky stejné jako v pondělí, 2×6×10'', i sejít dolů, ios 5' klus, V 12' Pyramidka, 3×100-200-400-200-100, i 200m jogg (1:40), ios 400m jogg (4:00). 18 - 34 - 83 - zapomněla :D 17''; 18 - 39 - 85 - 39 - 18; 20 - 37 - 79 - 36 - 18. R 12, R 9', ABC + 5 TR 10', V 9', protažko v posilce 10' AM: short hills (same as MON) 2x5 /rest 5jog PM: 3x(100-200-400-200-100/200m jog)/400m jog 1,1 0,9 45 11 21.7 Souvisle snaha o AP1, oběhnutí si cyklotrasy ZBM triatlonu s malým zakufrováním. R 12', R 5', V 10', 85', vedro bylo, bolelo to, ale zábava byla. #když nemůžeš přidej víc. WU+CD+ cont. 70' AP1 1,8 1,8 22 85 22.7 Model MS Ivančice, Qualifier 15:40, nedočetla jsem jediné složité místo. Bylo to běžečtější, měla jsem možná víc do toho tlačit? Ale priorita byla absolutní plynulost. Škoda, toho nedočtení, jinak by to bylo moc pěkně plynulé. R 10', R 5', ABC (lift, skip, před zák, posk kl, skoky stranou, vánočka, A skip, B skip) 7', 4× 40 m TR i mzch, V 9' Model MS Ivančice, Final. 18:03, Přestávalo pršet, pak už mrholilo jen lehce, aspoň nebylo vedro a dobře se běželo. Trochu víc zavřených dveří, pak si to chce naměřit ty namyšlené postupy. R 16, R 5', ABC 5', 4 TR 3', V 10' MODEL WOC Ivančice (Q+F) 1,4 1,3 33 45 33 1 23.7 Odpichy 2×6×24 odp, i mzkl, ios chůze, R 8', R 7', ABC 1', V 10'. Trochu mne bolí achilovka i za krkem, dnes mi to přijde lepší. Rovky, R 10', R 5', 10× 100m R, V 10' AM: plyometrics PM: flats 0,9 0,8 44 2 24.7 Rosice ranní 17:04, R 8', R 3', ABC+rovky 3', V 8'. Bylo ráno, bylo teplo. Snažila jsem se, ale nepřišlo mi to rychlé. Vůbec. Plynulost lepší. Rosice odpolední 21:37, ještě navrch jsem zapomněla na kotrolu a jsem disk. rozkl 12', rozcv 5', ABC 5', 4 TR, V 16 AM: Maps PM: Maps (Rosice) 1,4 1,3 28 28 48 1 25.7 Trošku si zajógovat R13', R 5', ABC - 20m otáčky o 90° po čtvrtině, lift, skip, před, zák, posk kl, cval stranou, vánočka, A skip, B skip, 8×50m TR, io klus zpět, V 18 AM: rest/easy PM: flats + drils (day maximum 60 min) 0,8 0,4 21 1 26.7 Ranní sprint v Bystrci 17:31, R 12', R 5', 4' ABC + 3TR, V 12', 6×200 m maximální úsilí, io 3' (no peklo, na začátku mi to přišlo dlouhé, dokonce jsme přešli zase na start 200, ale od třetí se smyčka začala utahovat, pak už jsem si ani nevydechla. Po 32'', pátá 35'', strašně foukalo do protivky. Je těžké se tam tak rychle seskládat, ještě by to šlo a přitom by to nešlo :D R 12', R 7', ABC 8 cviků po 20 m, 4', 5×50m TR, io klus zpět, Výkl 12', část po trávě bosky. Ale lítaly vosy, tak jen dvě kolce. P 10' v posilce AM: map intervals (Bystrc) PM: 5-6×200 m (3-4 min rest ==> EXTREME EFFORT) 1,2 1,1 17 17 46 4 27.7 TVO odjezd do Jevišovic Rest 0,0 0,0 28.7 přes oběd v prádelně jevišovického lesa, ala vytrvalost, Rozkl: 12, AP 41', V 8', rozcv 5' TVO, úklid, bazén, cesta do Brna AM: AP1 40+jogg=60', flat profile PM: flats 1,0 1,0 20 41 29.7 Petrov spirntové okruhy, rozkl z Mendláku 12', rozcv na achilovky, R 5', ABC, 4', 4 rovky, A - 3:42, i 3', B - 4:29, i 4', C - 3:39, I 4:30, D - 3:23, i3:20, E - 3:13, V na Mendlák 12' Tišnov sprint, 16:38. Už to chytám, snad. Byla jsem s tím docela spokojená, i když bylo horko, i když to netáhlo, ale mapově už to jde. R 12, R 6', V 10', nejraději bych se plazila. MODEL WOC Brno (Q+F) 1,3 1,3 40 40 36 Adobe Systems Evaluation of season 2017/2018 ̶No injuries! Almost consistent training all year long. ̶Fully implemented strength preparation to GPP. ̶Better both-way communication (Strava/Garmin connect, IM) – extremly time consuming ̶Stagnation on 3K test (very important for WOC 2020 – sprints discipline only) ̶Selected just for one race at WOC (weakest discipline) – 37th place in F (much more better in Q) successfully switched from focusing from long to sprint ̶Sick during two important camps (POR and LAT) Adobe Systems What about this season? ̶She was very tired after final WC round à sick for 2 weeks à blood test (vit. D deficit) à sick again and again à mononucleosis à 1,5m break à almost no basis for for competing in spring decided to skip first WC round for building volume/intesity and now fully focused on selection races for WOC 2019 in Norway (long & relay) ̶Is she going to be at TOP10? We don‘t know, but we are on good way! ̶ Adobe Systems Thank you for you attantion! Q&A tkalina@fsps.muni.cz