Suunto Spartan WHR software update to version 2.5.18

Suunto Spartan WHR software update to version 2.5.18

Check out this video. Looking to do more videos this year and keep up my updates on the software improvements on Suunto Spartan. 

I love to newest update they have done. Also the update is moving your smartphone away from using the MovesCount app to upload your watch. Download the Suunto app and synch your watch with it. 

Cool new features include creating custom fields and what information you are looking to view looking down at your watch. 

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Xterra trail run at San Tan Mountain Regional Park Race Report

I was actually able to get a good nights sleep, the night before. In my head I just kept my thoughts calm and acted like I was just going into another long training run in the morning. 

I arrived early, as I still needed to pick up my packet/number/shirt etc. 

It was cold outside for me, so I dressed in a long sleeved shirt and warm up pants. I also had a coat on while walking around and stretching. 

While walking around I started drinking my pre-workout supplement about a half-hour before the start. 

I knew the weather was suppose to stay cooler, but I wanted to make sure I didn't over dress. So I opted for just my Arctic Cool shirt and my running shorts. I stashed two energy bars and two gels in my Orange Mud hydra-quiver along with a water bottle with some electrolytes in it. 

I planned on using what I was carrying for emergency purposes, and using the water and other nutrition from the four aid stations they were going to have on the course. 

The race started on time. It took me about two miles to warm up and get in a groove. There was one incline during the portion of the trail, and I kept running a pretty good pace up it. 

The next part I would encounter on the trail, was the part I got lost on during a training run, two weeks prior. The course was marked really well with ground markers on stakes and tied in the branches of trees. This portion of the trail is mainly in a desert wash. This made for tough running, like in sand along a beach. There was a four mile stretch of this, at times, thick sand. 

Climbing up out of the wash, I knew the trail was going to be more single track and hard packed trail. 

I was feeling good and was monitoring my heart rate, to not go out to fast and blow up. 

My upper legs were feeling tired from the motion of having to pick them up so high from the sandy wash area. 

The rest of the trail after coming out of the wash, I knew what to expect elevation-wise. When to rest up and walk if needed and when the down hill run could help me gain some time. On the backside of Dynamite trail, I know is a good 1.5 mile downhill before heading up the Goldmine trail. The saddle at Goldmine trail hits at about mile 12.5 and a good downhill from there to the finish line. 

I ended up fast walking up Goldmine trail. I was happy after getting to the top, knowing I was within two miles from the finish. 

I beat my person goal by almost 20 minutes to finish the 14 mile trail run. 

I plan on taking some time off, but know where I need to begin to get faster and improve myself overall for my cycling, mountain biking and running in 2019. 

Seven minutes !

I am pretty excited. This past weekend during my training trail run, I was able to shave off seven minutes from the previous weeks run. The same distance and all. I really focused this week hard to try and speed up my running on the course. I tried not to walk as much and really conserved my energy on the steep inclines. I am really satisfied with the shoe/sock/footbed insole I have been running in. My legs don’t feel beat up like they were in my older broken down zero drop running shoes. They weren’t trail running shoes to begin with so that had a little to do how I felt running. I glanced down at my Suunto Spartan every so often to check my heart rate. The majority of the 8.5 mile run, I was in my Zone 4. I didn’t feel my breathing was labored at all. 

The last three weeks I have followed up my training trail runs with a good “leg day” workout. The leg resistance bands are paying off to.  

This next weekend I plan on getting some good mountain bike trail miles in, as the mountain bike race I am doing is a week before my trail running race. 

Feeling strong out on the trail. I need to also in the next few weeks, before taking two weeks off for a family vacation, bump up my longest distance to 10 miles. 

Training update from over the weekend

This weekend’s training sessions went very well. I can start to tell I am getting more comfortable getting my heart rate up in my Zones 3 and 4. 

I was going to do my long run on Saturday and follow it up with a road ride to help the legs recover. I did it the opposite though.  I rode with a group ride Saturday morning. Under an odd cloud cover and some sprinkles. The out and back round trip 33 mile course I had ridden numerous times before.  It has a good climb in it. I rode it harder than I have before, feeling very strong and able to keep up with more riders than in the past. Set some new PR’s on Strava segments. Nutrition and hydration were spot on. Felt energized the entire time. 

Sunrise at the top of Goldmine! 

Followed it up Sunday with a 6.5 mile trail run. The miles taking place on the course I am running on in November. Once again the cooler morning temperatures helped. I set some PR’s on a few segments here too, but also did a fair amount of walking getting used to the terrain. There is one steep hill, a good 500 foot climb, I was able to get in twice before I was finished for the day.  Hydration was good, but I could have eaten a little more to keep my pace up I believe. 

Not sure what the next three-day Labor Day weekend will have in store. 

I would like to get a good eight or nine mile run under my belt, and I think I am up for it. 

Training is going well and as expected, but I still need to work on getting more training in. 

Figured it out, kind of, still looking to get new shoes

So last week I was brought down by a blister on my right heel. The rest of the week, I focused on other training without running. Wearing flip-flops as much as possible. 

The blister is healing well. I was able to get a short but very effective training run in on Saturday morning. Focusing on power and speed, getting my heart rate up in Zone 4.  The muggy weather made it tough, but the workout was just what I needed. 

In the process the night before, putting out my shoes, I noticed the laces were broken on my right shoe. This is what was causing the slipping/rubbing on the right heel causing the blister. 

I swapped shoes, to an other pair I often run in, and no slipping. I guess I could have replaced just the laces, but there wasn't time, so I opted just to run in the other shoes. It worked out perfect. 

Broken laces that caused the rubbing and the blister to begin with

The shoes I have been since running in. I am looking into getting a new pair of shoes not just or the training but the race in November. 

Suunto Software Update 2.0.40

Suunto Software Update 2.0.40 You can now access getting your heart rate without entering the exercise mode with the Instant HR display

Suunto Spartan 2.0.40 software brings new features 

Intensity zones for pace and power, so in addition to HR zones, you can now define zones for pace and power

Enriched training targets: Now from the exercise start screen, you can:

Set duration or distance targets and follow your progress through your exercise.

Set intensity targets: based on heart rate (all activities), pace (running) and power (running and cycling, when a power pod is paired)

They enhanced the Suunto Spartan user a with new, more efficient navigation that includes the following highlights including 

Notification history: from the watch face just press the middle button to see all your recent notifications from your mobile device.

Temperature has been added to the outdoor screen (Ultra and Baro models), found by navigating down with the lower right button or by swiping down.

Focused on some running while bike is needing repairs

The last week I have started up getting back in to running. I need to start getting a good base under my belt, as I am looking at a trail running race in the fall. 

Not to mention I am waiting on a few parts to get both my road and mountain bike tuned up and ready for a good year of riding. 

Friday afternoon, I came home and started to prep my road bike for a group ride on Saturday. Both tires were flat. I swapped out the bad tubes for new ones. I inflated them and prepped the bike on the car rack for Saturday’s ride. This would be the last weekend for later start group rides, with the summer heat arriving early. 

Saturday morning, I woke up got dressed and grabbed my gear. I happened to check the tires before leaving and both were flat again. The tubes were good as well as the tires, but I’m thinking it was the rim strips, even though I checked them before.  With the great weather outside, I loaded up a water bottle in my Orange Mud Hydra Quiver, put my running shoes on and got out the door.  I went for a six mile run, not really focused on speed, but just the long steady distance. 

I felt great the entire time. Slowing down and walking a few times. Watched my heart rate so I didn’t get it too high and explode myself out there. 

I will continue running and have some repairs/tune ups to do on my bikes went the parts get shipped. 

Version 1.12.36 Suunto Spartan Software Update

What does updating the new software to the Suunto Spartan offer? Version 1.12.36 adds Training Heart Rate Zones. Great addition to an already great heart rate monitor/ GPS watch. This is a great addition to an already incredible device. Sure you can look down at your watch for the heart rate number, but just glancing down at the watch face, you can determine what zone you are in quickly. The watch records the time spent in each zone so when going over data after a workout you can see how you performed.

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Software update for Suunto Spartan WHR

Suunto released the new version 1.11.56 software update for their Suunto Spartan WHR.  It now includes sleep monitoring as well as other improvements. 

Check out the new option for a watch face, that keeps you informed on when the sunrise/sunset is as well as the percentage of the moon that is illuminated. 

2017 Showdown at Usery Race Report

Race Day Recap

8 Hours of the Showdown at Usery Mountain Regional Park. 

It was awesome. I felt much better than last year, physically and mentally. The training leading up to it was tough, as I had a cold and some allergy issues about two weeks out from race day.  I tried everything to speed the recovery along.  Olbas oil in the humidifier was a huge help. 

The team I was on, of four riders, representing Gold Canyon Hearing, hit our expected goals to keep on track. The 10 mile course looked like this. 

*1:  51:40*

2:  46:40 

3:  52:20 

4:  47:37 

*5:  50:37* 

6:  46:42 

7:   54:39  

8:  48:48 

9:   47:57 

*10:  53:13*

*Official chip timed laps* 

Race morning stretched and warmed up in the campsite we were staying at. Felt hydrated and had a +Greens meal replacement, +PlusShake about an hour before the start along with a +Greens +PlusBar, Chocolate Energy. 

Bike was set to go the night before, everything dialed in and adjusted. 

I knocked out my first lap, including the 400 yard LeMans running start, with these times being recorded by my Suunto Spartan WR in 51:57, my second lap in 50:42 and third lap in 53:09. 

Felt strong after the run and getting on the bike.  My heart rate was a little high, but with the excitement I expected that. 

Between the laps I rode, I kept hydrated with water and kept food going in. 

Along with the +Greens +PlusBar, Chocolate Energy bar and +Greens +PlusBar, Natural Bar with 18 grams of protein, I also prepared small containers of white rice with mango mixed in for the carbohydrates as I was burning

1116 calories on the first lap  

1020 calories on my second lap 
and
946 calories on my last lap in the dark. 

The course was a mix of soft and hard desert. Winding turns and as the day went on some portions of the trail were very powdery. There is one optional section of the race where you can climb the Cat Peaks By-Pass, instead of riding the full distance around, possibly for some shaving some time and distance off their lap. 

I am not a huge fan of sports drinks, as the sugar content tends to upset my stomach, but stayed hydrated all day using PickleJuice to keep electrolytes in my system helping stay hydrated and avoid cramping. The weather started off cooler than usual with some cloud cover, and even a sprinkling of rain. That changed as the day went on as the heat arrived later on. 

We ended the 8 Hour race with 10 laps and a time of 08:20:08. As long as we crossed the start/finish line before the end of the eight hours, which we did. We were able to complete that last lap. 
We finished in the Male Quad division in 10th Place. 

After talking with my team after the race was over, we started thinking of what we can do to get our times even lower than they already are. 

Progress taking place a month out from Race DAY!

A month out from race day and feeling very good.  From the progress I have made on the trail as well as my cardio, I am getting excited.  

I am in the process of still making a few minor adjustments to my bike. I am loving the 2.4, 29 inch tires on the front, helping me glide over the sandy washes that are part of the race course and lower PSI I can run in the tubeless setup. 

After every ride on the course, I am going back and looking at the stats my Suunto Spartan Sport Wrist HR is gathering. My progress on the course has taken me from just over an hour to complete one lap, to now just around 50 minutes. 

Suunto "Moves Count" Mobile App update

I love to new Suunto Moves Count mobile app update.  I first noticed the update happened while uploading Bluetooth-wise the other day.  The synchronizing screen looked different.  The screens have changed a bit. The app has always been able to be used to manually add a "Move" or workout, and can use your smartphone as the device to captures your workout also.  I upload my Suunto Spartan with heart rate sensor. 

Here is a video I made early this summer about the Suunto Spartan. Check it out if you have time. 

Suunto Spartan Sport Wrist HR

                          

The Suunto Spartan Sport Wrist HR watch is an impressive tool to gather and monitor workout/training information. BLE (Bluetooth Low Energy) connectivity with numerous devices, I have paired it with my Stryd running Power Meter POD and the Suunto bike cycling cadence and speed sensor. I have also paired it with my smartphones BLE allowing it to retrieve data for uploading to the MovesCount app by Suunto.  I have worn the MIO Alpha, in both options of the BLE and ANT+, before they combined both technologies in one HR monitor.  For awhile I had worn my Ambit 2S paired with the MIO Alpha ANT+ version.  So I had a watch on both wrists, with the MIO reading my HR to send it across the my Ambit 2S. 
The daily battery consumption is a little steep.  Being fully charged, just walking around with it on, not using it to track HR throughout the day or using during a training workout and only the steps being counted during the day, around 10 percent of the battery power is consumed. I hope during a future firmware update this can be improved.  

Check out this video showcasing the touch screen and setup of the Suunto Spartan Sport Wrist HR watch and I show a little of the Suunto Moves desktop program used for setting up the watch. 

 

Workout show in the MovesCount mobile app

Workout show in the MovesCount mobile app

Workout show in the MovesCount mobile app 

Workout show in the MovesCount mobile app 

Workout show in the MovesCount mobile app 

The BLE version of the MIO Alpha which I use to use for 

reading my HR from my wrist. 

The ANT+ version of the MIO Alpha which I use to use for 

reading my HR from my wrist. 

Workout show in the MovesCount mobile app 

Workout show in the MovesCount mobile app 

Workout show in the MovesCount mobile app 

Workout show in the MovesCount mobile app 

MovesCount Desktop site

List in the desktop program for setting up your activities.

Desktop program showing the different screens each activity has. 

Four Fields 

Three fields 

Graphs

Navagation

After uploading your workout/training to MovesCount

Here are what the different screens look like after uploading the information and accessing the information on a smartphone.

Settings only accessible with the desktop app/ MovesCount site   

With any device that reads your HR off off your skin, like with the Spartan Sport, optical sensor, it must be worn tight, not cutting off circulation, but tight.  No sleeves/ wrist bands can be worn under it. The accuracy can be effected by skin pigment/tattoos etc.  To increase the accuracy it no big deal just to shave the hair on the portion under the watch.  

The watch is chargeable with the provided USB cable, which unlike the Ambit 2S I previously had, the charging cable also used for uploading data to a computer would use a pinch type clip to snap on the watch.  The new dongle attaches under the watch with a magnet under the watch. 

The features of the watch include a pedometer, that is always up and running, giving you a step count. So you can say good bye to wearing your Fitbit or other step counting band. You can set the watch to monitor your heart rate throughout the day as well as with it being attached to your smartphone, set you notices of activity from your smartphone.  For use in the open water or in a pool, the watch is water resistant down to 100 meters.
You can use the touch screen to move through the screens or the three buttons on the right side of the watch.  The three buttons on the watch are the only buttons. However, when used under water, the buttons on the right side of the watch are the only way to scroll or start and stop the watch.

The Movescount mobile app is used for syncing training sessions and only for basic watch settings.  If you want to configure the watch with watch screens/ data fields you must use the Suunto MovesCount computer site.  The MovesCount computer site is very impressive, not only tracking your training /workouts but allowing you to look back and compare your data.

Before I get into the info screens the mobile app provides, I have always loved their Suunto Movie.  This is a map of your workout showing from the sky your movement during your workout.  
 
Pair it with a cadence/speed sensor or power meter.

The app displays your distance, average pace, average HR, Calories, Recovery time, PTE (Peak Training Effect) Average speed, cadence, descent, highest point, lowest point, EPOC Peak.  You can also add to your workout photos if you want to. 

A big question I get asked a lot about the watch is, “ Can it record your HR while swimming”?  Any watch, chest-strap mounted monitor or wrist monitor is going to have a difficult time accurately reading your heart rate.  Your best bet to really get a more accurate reading is to pair the watch with the Smart HR Sensor from Suunto.  The Smart HR Sensor is a chest strap mounted sensor, keep in mind. 

Link to social media such as Facebook, Twitter or other training sites and apps such as Strava, Training Peaks. 

This is a great watch all around.  For the very convenient HR sensor as part of the watch.  The touch screen is a little stubborn at times, but a solid tap or swipe is all it needs, when used under water, the buttons on the right side of the watch are the only way to scroll or start and stop the watch.  Easily syncs to smartphone or other devices using BLE. There is no ANT+ available on this model.