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4.11.Interval Training and Speed Warnings

The interval training feature can be used to

●

set lower and upper speed and heart rate limits (if only 1 interval is defined)

●

perform real interval training by defining several intervals with different speeds.

If you're too slow or fast or your heart rate is too slow or fast, this will be announced through
voice output (“too slow”, “too fast”). Besides that, every interval
change is announced.

Configure your interval training by clicking Main Menu > Training
Settings > Interval Training:

It's possible to add any number of intervals. After going through all
defined intervals,

Run.GPS

starts at interval 1. If only

one

interval is

defined, it will be repeated endlessly – in this case it does not
matter what duration is set for this interval.

To switch to the next interval after a certain distance instead of time,
click “Switch to distance mode”.

Interval configurations can be stored, loaded or deleted.

Displaying some information on the current interval:

Содержание Run.GPS UV

Страница 1: ...Manual for Run GPS Trainer UV and Run GPS Trainer UV Pro Version 2 4 1 August 1st 2012 1...

Страница 2: ...with External GPS Device 21 3 6 Testing a Bluetooth Connection with SerialTester 23 4 Functions and Features 25 4 1 Control Bar 25 4 2 Main Menu 26 4 3 Main Screens 28 4 3 1 Recorder 28 4 3 2 Navigat...

Страница 3: ...ctivating the OpenStreetMap layer in Run GPS 78 5 1 3 Loading Maps Prior to a Planned Tour 78 5 1 4 Contribute to the OpenStreetMap using Run GPS 79 5 1 5 Cycle Map and OpenPisteMap 80 5 1 6 Adding Mo...

Страница 4: ...eens 109 7 4 File System 110 7 4 1 The Run GPS Data Directory 110 7 4 2 Moving the Data Directory to the Storage Card Windows Mobile 111 7 5 Security Issues 113 7 6 Technical Data 114 7 7 Conserving B...

Страница 5: ...stream Inc CND The geonames org service www geonames org is licensed under Creative Commons Attribution 3 0 licence see http creativecommons org licenses by 3 0 OpenStreetMap www openstreetmap org Cyc...

Страница 6: ...rmation also via voice output through your earphones Recording tracks Analysis of training sessions continuous calorie calculation Creating speed and altitude diagrams Importing and displaying raster...

Страница 7: ...bling the athlete to monitor his or her improvements in performance 1 2 3 Marathon The committed sportsman obtains the track data for the competition some weeks before the actual competition Thus he c...

Страница 8: ...nes 1 2 6 Bike Tour The entire tour is planned with Run GPS Route Planner Places of interest are marked with placemarks On the tour navigation is the most used Run GPS feature Sights photographed on t...

Страница 9: ...interesting tours for inline skaters worldwide Run GPS is the best tool to follow these tours in a convenient fashion 1 2 9 Canoeing Run GPS leads the canoeist on the best path to the correct exit pl...

Страница 10: ...ne In the following only the EXE installers are described On Windows Mobile 6 or greater the Net Compact Framework is already pre installed and therefore the installer version without the Net Compact...

Страница 11: ...3 You ll get access to trial and full versions Installation via download from www rungps net 1 Install an application manager like Astro you can get it for free from Android Market 2 Download the Run...

Страница 12: ...utside and maybe put your device to the ground to avoid movement in an open spot to ensure optimal reception wait until the signal quality display says good 4 Close the GPS status dialog and push the...

Страница 13: ...iner UV and Run GPS Trainer UV Pro are characterized by the following feature matrix Feature Run GPS Lite Run GPS Trainer UV Run GPS Trainer UV Pro Trainings recording Training upload Voice output Liv...

Страница 14: ...eport Exporting training recordings as GPX KML or CSV Exporting placemarks as KML or GPX Fifteen user configurable screens The Windows Phone 7 release of Run GPS Trainer is a mixture of the Pro and no...

Страница 15: ...ayPal through PayPal it s also possible to pay be credit card 3 Activate by entering the Run GPS ID see right 4 You ll receive your licence code and invoice via email In our web shop http www rungps n...

Страница 16: ...uration Ideal configuration managed by Windows Mobile selecting a COM port not required Smoothing Buffer originally GPS devices provide very inaccurate speed information especially when the speed is l...

Страница 17: ...iguration using serial COM port COM port and baud rate can be entered manually or detected automatically Automatic detection does not work in all cases if it doesn t you should search the web or other...

Страница 18: ...The GPS device can be connected or disconnected trough this dialog Disconnecting the GPS can be wise for instance when taking a rest because the GPS consumes really much battery power 3 3 GPS Setup o...

Страница 19: ...ilt in GPS with the difference that the Bluetooth connection has to be established first First of all switch on Bluetooth on your Pocket PC Then search for Bluetooth devices Connect to the Bluetooth G...

Страница 20: ...Assign a COM port number which one does not matter Enter the COM port number in Run GPS You may also try out different baud rate settings 20...

Страница 21: ...since some steps have to be performed for getting the GPS connected The functions are pretty well hidden in Windows Mobile for Smartphones On your Smartphone open the settings menu and then select Con...

Страница 22: ...After entering a PIN code the GPS device appears in the list of connected devices Select COM Ports in the menu Create a new outgoing port Assign any COM port number 22...

Страница 23: ...02002 931 V 0000 0000 N 00000 0000 E 270102 19 GPRMC 002003 931 V 0000 0000 N 00000 0000 E 270102 18 SerialTester is a very simple program that scans all the data coming in on a COM port It can be use...

Страница 24: ...SerialTester on a Smartphone All recorded codes are stored for verification in file rungpstest log on the top file system level on your device 24...

Страница 25: ...bar It contains the following elements from left to right 1 Main screen choice 2 Starting stopping a training session 3 Show and change currently active sport 4 Keep backlight turned on 5 Lock unlock...

Страница 26: ...avigator is being defined Voice Output set the voice output frequency and define which announcements shall be made through voice output Online Services access online services such as Live Tracking and...

Страница 27: ...ence shows a document with all keyboard shortcuts and configurable display values About shows the installed program version and holds function for entering licence keys Quit Application shut down the...

Страница 28: ...ched using this menu 4 3 1 Recorder This screen is intended for use during a training or competition It contains extra big buttons which can be operated with a finger Start Stop Start or stop training...

Страница 29: ...the distance from the navigation route is displayed In the top right corner of the compass display the current position on the route is displayed e g track point 1 of 20 Below the compass navigation i...

Страница 30: ...description and a list of possible actions for that item By pressing the configuration button you will get to the map configuration menu Full Route show full covered track plus full navigation route...

Страница 31: ...the orange arrows All displays can be changed by holding a button for about 2 seconds 4 3 5 Diagram On the diagram screen you ll find the diagram plus two configurable info displays The values for bot...

Страница 32: ...lways scale diagram so the range of values on the y axis is as big as possible 4 3 6 Additional Screens Besides the already mentioned ones there is one additional screen in Run GPS Trainer UV and five...

Страница 33: ...33 Wikipedia Guide always shows the Wikipedia article located closest to you...

Страница 34: ...itude Lap Ascent m or ft Accumulated ascent difference in altitude gained in selected lap Altitude Lap Descent m or ft Accumulated descent difference in altitude lost in selected lap Altitude Lap Max...

Страница 35: ...eful Altitude Min Ascent Rate m min or ft min Minimum ascent rate in training Altitude Max Ascent Rate m min or ft min Maximum ascent rate in training negative value means descent Cadence Avg Cadence...

Страница 36: ...otal mileage using Run GPS also when training session is not started Distance Remaining Dist km or mi Remaining distance to the navigation goal GPS GPS Dilution DOP DOP Dilution of Precision see http...

Страница 37: ...utes of the training not configurable Heart Rate Mini Heart Rate Diagram full Mini heart rate diagram showing the entire training not configurable Heart Rate Number of Heart Beats Total number of hear...

Страница 38: ...i Map 5km Mini Map with about 5 kilometers diameter focusses on the current position shows only important map elements Map Mini Map full Mini Map showing the full training session focusses on the curr...

Страница 39: ...enabled Configuration Map Settings Items on Map Wikipedia Articles automatic download Miscellaneous MortPlayer This is not a music player but a remote control for the MortPlayer MortPlayer is great f...

Страница 40: ...eed in selected lap only active time taken into account Speed Lap Avg Speed Total km h or mi h Average speed in selected lap totale time taken into account Speed Lap Max Speed km h or mi h Max speed i...

Страница 41: ...d lap Time Remaining Time Remaining estimated time before the navigation goal is reached Time Time of Day Time of day Time Training Time Duration of training session until now Time Virtual Lead The le...

Страница 42: ...gitude for a photo With Run GPS geo coding is done through the timestamp of the photos For each point in time of a Run GPS training session the geographic position is well known Therefore it is easy t...

Страница 43: ...y can be manually added to the training by putting them into the appropriate training folder My Documents Run GPS users uv user training month training folder e g My Documents Run GPS users uv user tr...

Страница 44: ...e below 4 6 1 Adding Manual Trainings Adding manual trainings makes it possible for you to have a complete training diary A typical example is when you re doing triathlon training and you want to ente...

Страница 45: ...anned training sessions appear as appointments in Microsoft Outlook If you connect your PDA with your PC the appointments are also synced to Microsoft Outlook Creating a Training Plan Determine when y...

Страница 46: ...to be covered Average required speed Intensity 0 100 Minimum heart rate Maximum heart rate Navigation route Hint creating training plans in the GPS Sport net portal is much faster You can easily synch...

Страница 47: ...ugh the frequency setting you can define if training information shall be spoken in regular time intervals 30 s 1 min 2 min 3 min 5 min 10 min 20 min 30 min or after completing a certain distance 1 km...

Страница 48: ...using the military clock scheme 12 means go straight ahead 9 means turn left 15 means turn right 6 means go back The direction is always relative to your current direction of movement Go 14 Route Navi...

Страница 49: ...raining partner only announced if a route with timestamps is loaded Lead 5 seconds behind Lead 1 minute 15 seconds ahead Distance Covered distance Distance 5 3 miles Altitude Current altitude Altitude...

Страница 50: ...may NOT be used for car navigation 4 8 1 Bee line Navigation Bee line navigation is the most simple type of navigation It is used if there is no route the ways and streets for an area are not known or...

Страница 51: ...a see http www openstreetmap org For the actual calculation of a navigation route the JERUSALEM project is incorporated see http www gps sport net routePlanner jerusalem jsp Using OpenStreetMap maps h...

Страница 52: ...ed fastest Calculates the fastest way for cars and other motorized vehicles motorized shortest shortest Calculates the shortest route for cars and other motorized vehicles Hint The quality of routing...

Страница 53: ...ed the above settings are mainly intended to reduce the number of recalculations to avoid expensive data traffic 4 8 3 Importing Routes from GPS Sport net This is the recommended approach to create ro...

Страница 54: ...If you don t see the individual route points zoom in closer Moving route points Click a route point and hold the mouse button pressed while moving the mouse If you don t see the individual route poin...

Страница 55: ...tal Maps www GPS Sport net Community portal for Run GPS users offering about 100 000 tracks for free download www GPSies com Portal with many interesting routes directly accessible from Run GPS Route...

Страница 56: ...GPS immediately and without restarting Select Navigation Select Route from the main menu Hint if the route does not seem to get imported in Run GPS this might be because of the character encoding the...

Страница 57: ...data Latitude Longitude Title Type Hut Restaurant Clearing Description optional Link to a related article optional 4 9 1 Creating Placemarks Placemarks can be created either directly by entering coord...

Страница 58: ...ad Cart You can also upload placemarks created in Run GPS to the GPS Sport net portal How to create placemarks 1 Open GPS Sport net and sign in 2 Click the Route Planner button 3 Switch to placemarks...

Страница 59: ...emarks Some of the placemark types stored there geo coded Wikipedia articles cities mountains hotels huts castles hospitals The geonames org service is licensed under Creative Commons Attribution 3 0...

Страница 60: ...orm GPX and KMZ Procedure for importing from other programs 1 Create a placemark e g in Google Earth 2 Save it as GPX of KMZ and copy the file to your PDA to the My Documents Run GPS placemarks waypoi...

Страница 61: ...f average speed or other parameters The determined lead over the virtual training partner is both displayed on the screen and spoken via voice output A positive value means you re ahead and a negative...

Страница 62: ...t portal The only requirement for competing against one of the GPS Sport net users is that you have the GPX track data including timestamps for each track point Using the KML format is not possible si...

Страница 63: ...every interval change is announced Configure your interval training by clicking Main Menu Training Settings Interval Training It s possible to add any number of intervals After going through all defi...

Страница 64: ...eds etc How does it work Basically you have to define the spot where the start finish line is by setting the navigation target to that position route end point or placemark Whenever you cross the navi...

Страница 65: ...ould be set up correctly and you can start the training Whenever you cross your destination target a new lap is started 4 12 2 New Lap When Covering a Defined Distance Another possibility is to start...

Страница 66: ...The only requirement for getting altitude profiles for the route lying ahead in Run GPS is to use GPX or KML data containing altitude information You may follow these steps 1 open GPS Sport net and s...

Страница 67: ...ebsite Polar HRM files file suffix hrm Oregon Scientific CSV files file suffix csv FRWD Sports Computer TXT file suffix txt Data analysis is very restricted if you add your heart rate data afterwards...

Страница 68: ...er Bluetooth for Run GPS Trainer on Windows Mobile 1 Moisten the contact pads of the strap and wear the strap when the straps gets contact to your body it is automatically switched on 68 6 Open the CO...

Страница 69: ...Google Android 2 x 1 Moisten the contact pads of the transmitter strap and wear the strap when the transmitter strap gets contact to your body it is automatically switched on 4 14 2 Zephyr HRM and Hx...

Страница 70: ...ntact to your body it is automatically switched on 70 2 Activate Bluetooth on your Pocket PC e g by using the Comm Manager depending on what device you own 3 Open the Bluetooth connection settings in...

Страница 71: ...Setting up the Zephyr HRM HxM on Google Android 2 x 1 Moisten the contact pads of the HRM belt and wear the belt when the HRM gets contact to your body it is automatically switched on 71...

Страница 72: ...nce many Sony Xperia models and HTC Rhyme A list of supported Android devices can be found here www thisisant com pages developer zone android api In Configuration Heart Rate Monitor you can choose fr...

Страница 73: ...your pulse watch is compatible with the B100 visit the manufacturer s website www frwd fi FRWD B600 same as B100 but delivered with a HRM belt Hint If you want to use the B100 B600 as heart rate moni...

Страница 74: ...our HRM belt belonging to your B600 or pulse watch and wear the belt 2 Switch on the FRWD B100 B600 attach the device at your arm and wait until the heart rate signal is received the red light blinks...

Страница 75: ...ip To start the Heart Rate Logger you press the orange button once to turn it off you hold the button for two seconds After the training one connects the data logger to a PC using an USB cable The hea...

Страница 76: ...vice and is name hr data dat The file is automatically written as soon as your push the stop button to stop a training recording The text file contains the heart beat timestamp milliseconds in the fir...

Страница 77: ...etMap project has the goal of making worldwide map data freely available for everyone The project adapts the Wiki principle as everyone is entitled to join in the creation of maps OpenStreetMap data i...

Страница 78: ...the storage card See chapter Filesystem for a guide on how to do this To download OpenStreetMap data en route active the automatic download in the same dialog further below You Smartphone will build u...

Страница 79: ...editor Track data has to be revised and assigned to a street section Tracks can be committed to OpenStreetMap in GPX file format There are three ways to do this direct upload browse Training Log Deta...

Страница 80: ...see http creativecommons org licenses by sa 2 0 The alternative maps are activated in the map settings option Items on Map Cycle Map Web http www gravitystorm co uk osm Content OpenStreetMap ways with...

Страница 81: ...store it on your PC 2 Copy the file to your mobile device to the SD Card My Documents Run GPS directory the name SD Card may vary 3 After restarting Run GPS the added map layers can be selected in the...

Страница 82: ...ayer dirName directory in which the map tiles will be stored cache must not contain spaces or special characters copyright copyright information minZoom and maxZoom minimum and maximum zoom for the ma...

Страница 83: ...ded to an existing ratlas file while your outdoors Information about the file format and links to the required tools etc can be found here http www rungps net wiki RunGPSAtlasFormat Creating Run GPS A...

Страница 84: ...Mobile or to sdcard Run GPS map_images Android on your mobile device After restarting the Run GPS application the new map can be selected from Configuration Map Configuration Items on Map Online Layer...

Страница 85: ...o create a track map Using this feature you can build yourself a map of your environment Displaying the Instant Trail Map and adding new tracks to the map can be separately turned on or off Configurat...

Страница 86: ...nd the position file to the Run GPS map_images directory jpeg xml raster map image XML position file jpeg kmz raster map image KMZ position file Google Earth Windows Mobile version only jpeg gmi gsi r...

Страница 87: ...g in and start Route Planner by clicking on the blue Route Planner button Scroll the map to the spot you want to export You can use the Find Location feature to get there faster You can also define yo...

Страница 88: ...tion file What the hell is that Fact is that we need a map and the information where exactly the map is situated I e the exact geographic position and extension of the map We use a simple XML file whi...

Страница 89: ...ages directory My Documents Run GPS map_images 5 4 2 Importing from Google Earth Raster maps can be imported very fast and easy from Google Earth With some exercise the whole procedure takes only 30 s...

Страница 90: ...gnment The compass must be pointing to north and the topmost line of the grid must be parallel to the screen border After northing the map turn off the grid 2 Save the map in JPEG file format Save the...

Страница 91: ...ap Important from step 2 to step 3 neither the map nor the created placemark must be moved or zoomed in any way Click Add Placemark Enter the same name you have given to the map image file Store the p...

Страница 92: ...a PC the screenshot will be put to the clipboard and cut off any extra elements using a graphics program so only the map itself remains 3 Store screenshot in JPEG Suffix jpg file format 4 Draw a path...

Страница 93: ...erRightCornerLat 39 052152000 lowerRightCornerLat lowerRightCornerLon 95 040936000 lowerRightCornerLon mapImage Insert the corner s coordinates of the map upperLeftCornerLat Latitude NW corner upperLe...

Страница 94: ...Fix has been activated on error this leads to wrong GPS coordinates below 1 0 can be deactivated in Main Menu Configuration GPS Settings after copying the map files Run GPS must be restarted or the Sc...

Страница 95: ...for some services You are signed up with GPS Sport net and have entered you data in the Configuration User dialog required only for some services There are at least three ways to build up a connection...

Страница 96: ...nternet on your PDA GPRS UMTS WLAN or some other service Valid GPS signal You need to be signed up with the GPS Sport net portal web site this service is free and you entered your user name and passwo...

Страница 97: ...etes at a time using Google Earth Just click the track in Google Earth link to add an athlete to Google Earth This can be used for instance when you have multiple athletes in a race 6 2 1 Live Trackin...

Страница 98: ...off running remainingDur Remaining estimated training duration in seconds only if the user selected a navigation route or target 233 remainingDist Remaining training distance in meters only if the use...

Страница 99: ...access routes because you don t have to copy the files manually 6 5 Synchronize to Portal This function uploads all training recordings that have not been uploaded yet You can upload to either www GPS...

Страница 100: ...for this function is created in the GPS Sport net portal would be too complicated from Run GPS Sign in at www GPS Sport net and browse your Athlete s Homepage Then click You ll get the opportunity to...

Страница 101: ...not supply the sport you can do on a route Therefore you might get a hiking route when requesting a cycling route You should have a look in the description to figure out if the route gives you what yo...

Страница 102: ...ou can find all Wikipedia articles describing objects near you places buildings mountains lakes Search is always from your current position with a maximum search radius of 10 kilometers This service i...

Страница 103: ...f a city or village You then get a list of places ordered by distance from your current position After selecting a place from the list you can display it on the map navigate to that place or create a...

Страница 104: ...mpletely option the phone keys will also be locked depending on your device s capabilities By checking the turn off screen completely you will have the touch screen completely shut down which means yo...

Страница 105: ...s such as GPS Sport net and GPSies com The other values are important for calorie calculation BMI the Body Mass Index is a statistical measure of the weight of a person scaled according to height 18 5...

Страница 106: ...the COM port The other settings should be set to their defaults Type Type of the connected heart rate monitor COM port COM port through which the Bluetooth heart rate monitor is connected to your dev...

Страница 107: ...ey Select main screen Right function key Open main menu Left Move left map or diagram Right Move right map or diagram Up Move up map Down Move down map Center Key Enter Start Stop training 1 Show prev...

Страница 108: ...t a character from mno6 7 Select a character from pqrs7 8 Select a character from tuv8 9 Select a character from wxyz9 7 2 3 Keyboard Layout When Application is Locked The following keys are used only...

Страница 109: ...roid 7 3 1 Keyboard Layout on the Main Screens Key Function Menu Open main menu Left Move left map or diagram Right Move right map or diagram Up Move up map Down Move down map Center Key Enter Start S...

Страница 110: ...le jpeg gpx map image GPX path file for calibration After modifying this directory you have to restart Run GPS or select Map Settings Scan for Maps map_images osm Contains OpenStreetMap data There s o...

Страница 111: ...ory is much too small for storing loads of maps and track data Therefore it might be necessary to move it to a storage card Procedure 1 Quit Run GPS 2 Start Windows File Explorer Start Programs File E...

Страница 112: ...7 Go to directory Storage Card My Documents and paste the previously cut out Run GPS directory here 8 Start Run GPS 112...

Страница 113: ...cularly when using the Live Tracking function which send your geographical position to the GPS Sport net server or other servers when you upload your training recordings to GPS Sport net to GPSies com...

Страница 114: ...ter maps and automatically generated map Instant Trail Map online download of OpenStreetMap www openstreetmap org Cycle Map www gravitystorm co uk osm and OpenPisteMap www openpistemap org maps licens...

Страница 115: ...and and so on the devices GPRS or UMTS connection is often used which costs really much battery power Especially if you use LiveTracking and set the interval to 5 sec Turn off the backlight when the a...

Страница 116: ...provement of the GPS signal leave the device lying on the ground in open space for 5 minutes before starting a training activity if the GPS reception is very bad and a GPS fix cannot be obtained reset...

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