Sunday, 1 March 2015

February 2015 - Training recap

During the last February I tried to cross train as much as I could, mainly by doing some XC ski. Moreover, I started to add some hills and 10k race-pace to my medium/long workouts. Not a huge running volume then, but quite a fair amount of aerobic hours.

As usual, you can see all my training sessions details on the SportTracks mobi service.

Here the diary entries for the past February:

Su 01/02/2015 RACE: 3000 m (NDM Halle - Berlin).
Mo 02/02/2015 Easy 45'.
Tu 03/02/2015 25' on snow and ice.
We 04/02/2015 Easy, hilly 20' on snow and ice, 2 easy strides, 5x200 m uphill reps on snow and ice, CD. Legs and core strength.
Th 05/02/2015 68' XC skiing.
Fr 06/02/2015 50' trail circuit on snow. 1h40' XC skiing.
Sa 07/02/2015 55' XC skiing. 2h XC skiing.
Su 08/02/2015 off
Mo 09/02/2015 11 km progression from 4'20" to 3'20"/km, CD.
Tu 10/02/2015 off
We 11/02/2015 20', 2 easy strides, 5x200 m on grass (32", 200 m jog rest), 5' walk rest, 5x300 m on grass (52", 100 m jog rest), CD.
Th 12/02/2015 Easy 25', 4'-3'-2'-1' intervals (1' jog rest), CD.
Fr 13/02/2015 Slow 30'.
Sa 14/02/2015 40', 2 easy strides, 10x80 m uphill reps, CD.
Su 15/02/2015 Easy 60'.
Mo 16/02/2015 Slow 25'. Arms and core strength.
Tu 17/02/2015 Easy 20', 2 easy strides, 2x750 m XC laps (2' jog rest) + 5x200 m uphill reps (downhill jog rest), CD. 45' ice speed skating.
We 18/02/2015 Easy 50'. Core strength.
Th 19/02/2015 Easy 20', 4'-3'-2'-1'-5x30" intervals (60" jog rest), CD.
Fr 20/02/2015 Slow 40'.
Sa 21/02/2015 Arms and core strength. Slow 40' XC.
Su 22/02/2015 35' progression.
Mo 23/02/2015 off
Tu 24/02/2015 Arms and core strength, easy 20'.
We 25/02/2015 50' XC, pushing through the second half.
Th 26/02/2015 Easy 45'.
Fr 27/02/2015 30'.
Sa 28/02/2015 60' XC skiing. 45' XC skiing.

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Sunday, 1 February 2015

January 2015 - Training recap

After quite a disappointing 2014, January 2015 has been the month of long-term plans. Around 30 km on indoor track trying to put together some speed and a 3k race to test the goal-pace for the outdoor season. In addition, I was curious to try a 1k and so I did. No big plans, thus, for the indoor season, but a lot of motivation to build up the basis for the upcoming steeplechase commitments.

As usual, you can see all my training sessions details on the SportTracks mobi service.

Here the diary entries for this January:

Th 01/01/2015 60' free ice skating.
Fr 02/01/2015 Easy, hilly, 25', 2 easy strides, 5x200 m uphill reps (200 m downhill jog rest), CD.
Sa 03/01/2015 Slow, hilly, 20', easy 5x100 m strides on grass (100 m jog rest), CD.
Su 04/01/2015 RACE: 10 km (23. Lauf um den Caputher See - Caputh).
Mo 05/01/2015 Easy 30', legs and core strength.
Tu 06/01/2015 20' WU, running drills, 2 easy strides, easy 1x200 m, 400-600-400 m (64"-1'37"-66", 200 m jog rest), 6' walk rest, 5x200 m (29"8, 200 m jog rest), 2 laps with faster straights, CD.
We 07/01/2015 Slow 30'. Arms and core strength.
Th 08/01/2015 Easy 10 km.
Fr 09/01/2015 Easy 30'.
Sa 10/01/2015 RACE: 1000 m (Gerhard-Schlegel-Gedenksportfest - Berlin).
Su 11/01/2015 Easy, hilly, 35'. Arms and core strength.
Mo 12/01/2015 Easy 30', legs and core strength.
Tu 13/01/2015 20' rowing machine, legs and core strength.
We 14/01/2015 off
Th 15/01/2015 20' XC, easy 3x80 m, easy 1x200 m (29"4), 1x1000 m (2'48"), 6' walk rest, 3x300 m (44"-47"-50", 100 m jog rest), 6' walk rest, 1x1000 m @ 3k race pace (3'03"), easy 4x200 m (200 m jog rest), CD.
Fr 16/01/2015 Easy 40'.
Sa 17/01/2015 Legs and core strength. Easy, hilly, 30'.
Su 18/01/2015 Hilly 20', 3 easy strides, 2x750 m XC lap (3' jog rest), 3x200 m uphill strides (200 m downhill jog rest), CD.
Mo 19/01/2015 10', 10x30" (30" jog rest), 10', legs and core strength.
Tu 20/01/2015 20', easy 2x80 m, easy 1x200 m, 1x1000 m @ 3k race pace (3'03"), 3' walk rest, 2x400 m (69", 200 m jog rest). Stop for mild contraction to left GL. Core strength, CD.
We 21/01/2015 Slow 20', left GL recover.
Th 22/01/2015 Easy 50'.
Fr 23/01/2015 Arms and core strength.
Sa 24/01/2015 Easy 30'.
Su 25/01/2015 RACE: 3000 m (BBM Halle - Berlin).
Mo 26/01/2015 Easy 45'.
Tu 27/01/2015 20', easy 3x80 m strides, easy 1x200 m, 2x200 m (25"9-26"6, 200 m walk rest), 6' walk rest, 2x400 m (61"5-64"4, 200 m walk rest), 6' walk rest, 3x200 m (30"-30"-29", 100 m jog rest), CD.
We 28/01/2015 20', easy 2x80 m strides, easy 1x200 m, 1x1000 m (2'54"), 3' walk rest, 4x400 m (70"-69"-68"-67", 200 m jog rest), 2 laps with strides on straights, arms, legs and core strength, easy 2x200 m (100 m jog rest), CD.
Th 29/01/2015 Slow 40'.
Fr 30/01/2015 off
Sa 31/01/2015 Easy 30' on snow.

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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: