Friday, 3 January 2014

How to publish your Garmin training data to other services with "tapiriik"

There is a new way to publish your training data on multiple services with just one click. And you know what? It's completely free! The name of this great tool is "tapiriik". At the moment it supports synchronisation of SportTracksGarmin ConnectStravaRunKeeperDropbox and TrainingPeaks.
With just a few settings you will be able to backup your training data on different databases.

The home page as it appears at your first access.
The login to each service can be done just once at the beginning, with the normal User+Password method. Saving the credentials will limit this operation at just the first access. After that you will just need to access tapiriik and do the sync.

To connect a service, just enter your login data.

The options you can manage are explained in the picture hereunder. You can simply decide, for each service, from and to which other service synchronise your data. In this example I decided to sync the other services starting from SportTracks, because that's where I have my main log.

The "Options" window of each service will allow you to decide what synchronises what. Just click on the arrows under the "From" or "To" option to activate or deactivate the direction of sync.

If you suddenly decide that you don't want to use one of the services any more, you can just unlink it under the options menu. Nothing will be deleted, in case you do it accidentally.
To disconnect a service just click on the "unlink" button in the options window.
Nothing will be deleted after disconnecting a service.

Some websites like Dropbox will require an "app authorisation", like showed in the following figure. Also RunKeeper works with apps, so you will be asked for the same thing.

For some services, like Dropbox, the login comes as an external app authorisation.

Since Dropbox works directly with folders, you are allowed to choose where to save your files. Also the file extension (*.tcx or *.gpx) can be selected, like the naming system. Simply click on "Reconfigure" under the service icon to activate the options window.

In Dropbox options you can also decide the target folder, the file format and the file naming system.

After the general setup just click on "Synchronize now" to start the sync. If your database is large, the operation will require some minutes the first time. After that, if you will do it with a regular cadence (let's say once every one or two weeks), the sync time will be less than one minute.

Clicking on "Synchronize now" will start the synchronisation between the selected services. Closing the window after this operation won't affect the sync.

There is also the possibility, by paying just 2.00 $ a year (!), to have the synchronisation automatically done for you. Definitely a reasonable price, don't you think?


Pros and Cons:

+ A service like this coming for free is absolutely good news.
+ Having the chance of using Dropbox is a remarkable step towards data ownership freedom, since the users can migrate their own data as they prefer (that's also the philosophy of SportTracks' team).
+ Heart rate data, where available, are correctly transferred among services.
+ The website is very simple and usable.
+ The sync time has been improved a lot in the last months.
+ The following cons are not directly linked with tapiriik, but are the result of a great lack of standardisation between platform services.

- Strava doesn't import no-GPS files; this is a problem for people doing indoor training sessions.
- RunKeeper imports no-GPS files, but sometimes doesn't take into account the corrections made and you can often find activities with correct duration, but empty distance.
- Garmin Connect shows the same problems as RunKeeper does.
- In general, I'd like to see the corrections made on distance, since GPS devices often over-estimate distances.


Here you can find a list of my running-related posts. Now shut down the notebook and have a run!


Science and Training:
Races:

Tuesday, 5 November 2013

Heel-to-toe drop: meaning and measurement

In a shoe, the heel-to-toe drop (HTTD), also called heel-drop, is nothing but the difference between the heel and the fore foot height. Some people measure these values without including the insole, but I like more the approach that includes it (there is always an insole, so why forget about it? Moreover, some insoles have differentiated thickness from heel to fore foot).
Figure 1 shows the location of the outsole (usually the only part in contact with the ground, provides grip), the midsole (usually located between outsole and insole, provides cushioning) and the insole (also called insert, provides a small amount of cushioning and sometimes supports the arch of the foot).

Figure 1 Outsole, midsole and insole in a running shoe.

Typical values of HTTD can be classified (here you can find a list of some shoes I measured) as follows:
  • 0 to 4 mm - usually found in racing flats, "zero-drop" or minimalist shoes, generally low cushioned
  • 4 to 8 mm - usually found in racing flats or "low-drop" shoes, generally low cushioned, sometimes mid cushioned
  • 8 to 12 mm - current standard for fast training/long distance racing shoes, generally mid cushioned, sometimes highly cushioned
  • 12 mm or more - a common value for normal jogging/running shoes, generally high cushioned.
Measuring the HTTD is quite a simple procedure and can be done in many different ways. Here I will show you my method, that I found being very accurate and reproducible. Only a caliper and a reference frame are needed to complete the measurement.
As showed in Figure 2, after building an L-shaped reference frame, the first operation is to set the caliper to zero.

Figure 2 Setting the caliper to zero.
The first measure to take is the heel pack height (outsole+midsole+insole), as shown in Figure 3. The measurement point is exactly in the lowest area where usually the heel is.

Figure 3 Measuring the heel pack height.
The second and last measure involves the fore foot zone. During this operation you want to be sure that the outsole is touching the reference plane (normally running shoes have a quite strong curvature in this zone). Normally the measurement point is under the metatarsal area, at the centre of the foot.

Figure 4 Measuring the fore foot pack height.
The difference between the first (heel pack) and the second (fore foot pack) measure is the HTTD. Typical results are listed here.


Here you can find a list of my running-related posts. Now shut down the notebook and have a run! 

Science and Training:
Races:

Heel-to-toe drop values for different running shoes

In Table 1 are shown some heel-to-toe drop (HTTD) values for different shoe models, with original insoles. The method used for the measurements is described here. Please note that the measured shoes are sometimes used, so different values can be expected for shoes of same model and size.

Shoes
Shoe size
Brand
Model
Sex
Weight [g]
Heel height [mm]
Forefoot height [mm]
HTTD [mm]
EU
US
UK
cm
Adidas
adiZero Ace
M
244
25.6
13.8
11.8
40.6
7.5
7.0
25.5
adiZero Ace
M
267
26.0
15.2
10.8
44.0
10.0
9.5
27.5
adiZero Adios
M
184
21.0
11.8
9.2
40.0
7.0
6.5
25.5
adiZero Adios
W
170
23.2
14.2
9.0
38.0
6.5
5.0
24.0
adiZero Adios 2
M
203
20.5
11.4
9.1
40.0
7.0
6.5
25.5
adiZero Adios Boost
M
245
25.6
15.0
10.6
45.3
11.0
10.5
28.8
adiZero Primeknit
M
172
19.5
15.5
4.0
44.0
10.0
9.5
27.5
adiZero Primeknit 2.0
M
255
24.3
15.5
8.8
44.6
10.5
10.0
28.0
adiZero Rocket
M
180
17.8
12.3
5.5
40.0
7.0
6.5
25.5
adiZero Tempo 5
M
257
26.0
17.0
9.0
44.0
10.0
9.5
27.5
adiZero Tempo 5
M
270
27.4
15.0
12.4
44.6
10.5
10.0
28.0
Attune ClimaCool
W
227
27.2
15.6
11.6
38.6
7.0
5.5
24.5
Boost 2009
M
329
31.6
17.5
14.1
44.0
10.0
9.5
27.5
Climacool
W
202
23.2
13.2
10.0
38.0
6.5
5.0
24.0
Coolmax
M
230
17.9
12.0
5.9
43.3
9.5
9.0
27.0
Energy Boost
M
291
30.0
19.5
10.5
45.3
11.0
10.5
28.8
Energy Boost
M
298
28.5
20.5
8.0
45.3
11.0
10.5
28.8
Glide Boost
M
382
31.0
20.6
10.4
48.0
13.0
12.5
29.5
Response Boost
W
256
28.2
18.6
9.6
38.0
6.5
5.0
24.0
Response Cushion 20
M
358
33.5
17.8
15.7
45.3
11.0
10.5
28.8
Supernova Glide 5
M
380
31.1
16.0
15.1
46.6
12.0
11.5
29.5
Supernova Glide 6 Boost
M
329
28.5
19.8
8.7
45.3
11.0
10.5
28.8
Supernova Sequence 5
W
302
28.7
16.2
12.5
40.0
8.0
6..5
25.5

Supernova Sequence 6
W
296
28.5
19.5
9.0
40.0
8.0
6.5
25.0
Alpha Woolf
Alpha 1.0
M
249
19.4
9.3
10.1
44.0
-
-
-
Asics
Gel-1170
M
346
26.8
18.2
8.6
46.0
11.5
10.5
29.0
Gel-Cumulus 13
W
350
34.8
21.5
13.3
42.0
10.0
8.0
26.5
Gel-Cumulus 14
M
318
32.1
21.0
11.1
43.5
9.5
8.0
27.5
Gel-Cumulus 14
M
346
30.0
19.0
11.0
44.5
10.5
9.5
28.5
Gel-Cumulus 15
W
294
33.3
20.7
12.6
40.0
8.5
6.5
24.7
Gel-DS Sky Speed 2
M
283
23.2
13.2
10.0
42.5
9.0
8.0
27.0
Gel-DS Sky Speed 2
M
303
21.7
11.3
10.4
44.0
10.0
9.0
28.0
Gel-DS Trainer 17
M
276
27.3
18.6
8.7
42.5
9.0
8.0
27.0
Gel-DS Trainer 17
M
277
25.5
18.7
6.8
42.5
9.0
8.0
27.0
Gel-DS Trainer 17
M
329
26.3
19.3
7.0
44.5
10.5
9.5
27.7
Gel-Excel33 2
W
249
26.6
15.2
11.4
40.0
8.5
6.5
25.5
Gel-Fortitude 5
M
359
30.0
18.8
11.2
44.0
10.0
9.0
28.0
Gel-Fortitude 5
M
408
34.0
27.0
7.0
47.0
12.5
11.5
30.0
Gel-Galaxy 4
W
265
20.2
9.8
10.4
38.0
7.0
5.0
24.0
Gel-Hyper Speed
M
221
22.7
14.1
8.7
46.0
11.5
10.5
29.0
Gel-Kayano 16
M
363
28.6
16.8
11.8
42.5
9.0
8.0
27.0
Gel-Kayano 19
W
300
29.8
15.5
14.3
42.0
10.0
8.0
26.5
Gel-Nimbus 14
M
344
27.0
18.7
8.3
46.0
11.5
10.5
29.0
Gel-Noosa Tri 18
M
355
22.6
14.7
7.9
48.0
13.0
12.0
30.5
Gel-Pulse 4
M
298
33.8
20.7
13.1
41.5
8.0
7.0
26.0
Gel-Volt33 2
W
255
30.0
23.0
7.0
41.5
9.5
7.5
26.0
GT-2000
W
273
27.0
15.0
12.0
40.0
8.5
6.5
25.5
GT-2000
M
381
27.4
17.8
9.6
46.5
12.0
11.0
29.5
GT-2160
W
293
27.9
17.6
10.3
39.5
8.0
6.0
25.0

Patriot
M
310
35.0
24.0
11.0
45.0
11.0
10.0
28.5
Brooks
Adrenaline GTS
M
398
27.8
13.7
14.1
44.5
10.5
9.5
28.5
Adrenaline GTS 12
M
426
32.7
17.3
15.4
48.5
14.0
13.0
32.0
Adrenaline GTS 12
W
290
30.1
18.2
11.9
40.0
8.5
6.5
25.5
Adrenaline GTS 6
W
326
30.0
17.3
12.7
42.0
10.0
8.0
27.0
Ghost 6
M
327
28.8
18.3
10.5
44.5
10.5
9.5
28.5
Glycerin 10
M
470
34.4
23.3
11.1
48.5
14.0
13.0
32.0
PureConnect
M
185
19.2
12.2
7.0
40.0
7.0
6.0
25.0
PureConnect
M
223
18.4
13.2
5.2
43.0
9.5
8.5
27.5
PureFlow
M
263
25.3
18.4
6.9
44.0
10.0
9.0
28.0
Racer ST5
M
248
28.4
14.4
14.0
43.0
9.5
8.5
27.5
RAVENNA 2
M
283
28.5
16.8
11.7
40.0
7.0
6.0
25.0

T7 RACER
M
165
22.8
12.4
10.4
40.5
7.5
6.5
25.5
La Sportiva
Q-Lite
M
297
24.1
19.3
4.8
43.0
9.0
8.5
27.0
Merrell
Barefoot train flux glove sport
M
184
5.8
5.1
0.7
43.0
9.0
8.5
27.0
Mizuno
Wave Aero 8
M
296
24.1
13.4
10.7
44.0
10.5
9.5
28.5
Wave Elixir 6
W
249
28.0
14.5
13.5
40.0
9.0
6.5
-
Wave Elixir 8
M
277
32.3
13.0
19.3
44.5
11.0
10.0
29.0
Wave Inspire 9
M
289
27.3
16.2
11.1
42.5
9.5
8.5
27.5
Wave Precision 13
M
303
32.3
17.1
15.2
44.0
10.5
9.5
28.5

Wave Ultima 5
W
286
31.4
18.2
13.2
41.0
10.0
7.5
26.5
New Balance
601
M
280
29.9
14.7
15.2
40.0
7.0
6.5
25.5
1080v2
M
296
26.2
17.7
8.5
42.5
9.0
8.5
27.0
461 All Terrain
M
326
27.1
14.7
12.4
44.0
10.0
9.5
28.0
780v2
M
290
28.7
16.4
12.3
42.5
9.0
8.5
27.0
890v3
M
294
23.7
15.0
8.7
46.5
12.0
11.5
30.0
890v3
W
252
28.1
18.7
9.4
41.0
9.5
7.5
26.5
Minimus 10v2
M
183
10.6
7.0
3.6
42.5
9.0
8.5
27.0
Minimus Zero
M
164
8.4
8.2
0.2
42.0
8.5
8.0
26.5
RC 1400
M
233
25.5
13.7
11.8
47.0
12.5
12.0
30.5
RC 1400
M
221
21.6
10.6
11.0
45.5
11.5
11.0
29.5
RC 1600
M
186
21.7
13.0
8.7
46.5
12.0
11.5
30.0

RC 1600
M
153
18.5
10.4
8.1
42.5
9.0
8.5
27.0
Nike
Air Max S2S
W
207
23.6
12.6
11.0
40.0
8.5
6.0
25.5
Flex Trail
M
385
24.6
19.4
5.2
45.5
11.5
10.5
29.5
Flyknit Lunar 2
M
279
30.8
18.0
12.8
45.0
11.0
10.0
29.0
Flyknit One
W
207
25.2
12.5
12.7
40.5
9.0
6.5
26.0
Flyknit Trainer+
M
280
27.8
17.7
10.1
46.0
12.0
11.0
30.0
Free 3.0
W
166
21.8
14.2
7.6
38.5
7.5
5.0
24.5
Free 3.0
M
226
17.6
12.1
5.5
44.5
10.5
9.5
28.5
Free 4.0 v3
W
174
22.8
14.3
8.5
37.5
6.5
4.0
23.5
Free 5.0
W
220
24.0
14.0
10.0
40.5
9.0
6.5
26.0
Free 5.0
W
226
24.4
18.5
5.9
40.0
7.0
6.0
25.0
Free Hyperfeel
M
182
15.5
9.7
5.8
43.0
9.5
8.5
27.5
FreeRun 3
W
209
20.6
14.4
6.2
39.0
6.5
6.0
24.5
Freerun 3 5.0
W
241
25.7
15.0
10.7
42.5
9.0
8.0
27.0
Initiate
M
332
27.2
16.0
11.2
44.0
10.0
9.0
28.0
LunarElite 2
M
345
28.2
18.4
9.8
47.5
13.0
12.0
31.0
LunarElite+
W
239
26.4
17.3
9.1
38.5
7.5
5.0
24.5
LunarGlide+ 4
M
298
27.8
17.5
10.3
43.0
9.5
8.5
27.5
LunarGlide+ 4
W
267
27.0
15.8
11.2
42.0
10.0
7.5
27.0
LunarGlide+ 4
M
263
27.6
17.9
9.7
42.0
8.5
7.5
26.5
LunarGlide+ 4
M
313
28.0
15.0
13.0
45.0
11.0
10.0
29.0
LunarGlide+ 5
W
245
28.7
18.7
10.0
40.5
7.5
6.5
25.5
LunarGlide+ 5
W
237
29.6
15.9
13.7
40.0
8.5
6.0
25.5
LunarGlide+ 5
W
233
28.8
17.1
11.7
40.0
8.5
6.0
25.5
LunarGlide+ 5
W
248
27.6
15.6
12.0
40.5
9.0
6.5
26.0
LunarSwift
M
350
28.2
17.9
10.3
45.5
11.5
10.5
29.5
Pegasus
M
378
28.9
18.5
10.4
45.5
11.5
10.5
29.5
Pegasus 29
M
311
34.3
20.3
14.0
45.0
11.0
10.0
29.0
Pegasus 30
M
378
36.8
20.1
16.7
48.5
14.0
13.0
32.0
Span 7
W
284
31.7
18.4
13.3
39.0
8.0
5.5
25.0
Structure 16
W
303
26.1
17.3
8.8
43.0
11.0
8.5
28.0
Structure Triax 11
M
356
28.9
17.0
11.9
44.0
10.0
9.0
28.0
Zoom Structure+ 13
W
298
31.4
17.9
13.5
41.0
9.5
7.0
26.5
Zoom Structure+ 17
W
258
28.7
18.5
10.2
39.0
8.0
5.5
25.0
Zoom Structure+ 17
W
333
30.0
20.0
10.0
46.0
12.0
11.0
30.0

Zoom Wildhorse
M
283
22.8
19.0
3.8
46.5
12.0
11.0
30.0
Pearl Izumi
EM TRI N 2
M
249
22.1
17.8
4.3
42.5
9.0
8.0
27.0
Puma
Faas 300
M
238
18.1
10.5
7.6
45.0
11.5
10.5
29.5

Faas 300
M
242
19.0
12.0
7.0
46.0
12.0
11.0
30.0
Reebok
RB512
M
352
35.5
19.8
15.7
42.0
9.0
8.0
27.0
Realflex Fusion TR
W
220
28.1
15.6
12.5
37.5
7.0
4.5
24.0

Zignano
M
318
32.8
16.8
16.0
41.0
8.5
7.5
26.5
Salomon
Speedcross 2
M
270
32.6
16.2
16.4
36.9
6.5
6.0
25.0

XA Pro 3D Ultra
M
340
24.0
16.0
8.0
40.0
7.0
6.5
25.5
Saucony
Fastwitch 5
W
212
18.9
12.0
6.9
40.0
8.5
6.5
25.0
ProGrid Ride 2
W
356
34.5
16.1
18.4
42.5
10.5
8.5
27.0
Triumph 7
M
399
32.3
19.8
12.5
45.0
11.0
10.0
26.0
Type A3
M
207
21.3
8.9
12.4
46.0
11.5
10.5
26.5
The North Face
Hyper-Track Guide
M
311
21.9
14.1
7.8
45.0
11.5
10.5
29.5
Vibram
FiveFingers Bikila
W
162
7.0
7.0
0.0
40.0
-
-
25.0

FiveFingers KSO
M
154
6.5
4.5
2.0
40.0
-
-
25.5
Zoot
Ultra Kane 2.0
M
375
29.9
18.5
11.4
46.0
11.5
10.5
29.5
Table 1 HTTD values for different running shoes.

Here you can find a list of my running-related posts. Now shut down the notebook and have a run!


Science and Training:
Races: