FitBit recently released a firmware update for the Flex that adds a useful feature. Once your Flex has been updated to version 81, it will automatically detect when you sleep and when you wake up so that you no longer need to remember to tap the device to put it into sleep mode and to take it out of sleep mode in the morning.
I like this feature because it addresses one of my key criteria for self-tracking: Ideally, a self-tracker should not have to do anything beyond their normal activity in order to track the activity.
In the normal course of my day, I walk. I don’t have to anything to track those steps beyond wearing my FitBit. I don’t have to tell my FitBit that I am walking. It knows when I am walking, when I am running, and when I am idle, and detects and tracks these activities automatically. Prior to this recent update, however, I had to take an action to tell my FitBit when I was going to sleep, and when I woke up. It was a simple action, tapping the device to put it into sleep mode, but it was still something I had to remember to do. You lose one stat with automatic sleep mode—how long it took you to fall asleep. But you can get that back by continuing to put the Flex into sleep mode manually. How long it takes me to fall asleep is one stat that I don’t really miss.
With the recent update, FitBit has eliminated those actions, and there is one less thing for me to remember.
If you don’t have the recent update and are interested in getting it, you can follow FitBit’s instructions for updating your tracker.
Three days ago, the band for my FitBit Flex broke, and I didn’t happen to have a backup handy, as I have in the past. This means that for the first time since around March 2012, I missed three consecutive days of collecting step data. The good news is that a replacement band (my 5th) is schedule to be delivered today.
The bad news is… well, there really is no bad news. It is not like I lost any steps. They simply were not counted. I can’t speak for others, but after a while, it seems like if you forget your FitBit (something that’s hard to do with a Flex since you wear it on your wrist) there is a panic because you will “lose the steps” for the duration. But that is nonsense. I still walk. I still take steps. The FitBit device is not the reality. It is only a mirror of reality. I can look into a mirror and see my reflection, but I don’t need the mirror to know I am there. The same is true with my FitBit.
I like data, and I am fascinated by looking at the data and digging out the ore, but I also understand that just because I didn’t collect the data doesn’t mean the thing didn’t happen. I think that is one trap of the quantified self movement–that we begin to substitute the numbers for the reality. If the numbers don’t exist, the reality never happened. And that, of course, is silly.
So I’ve gone these three days without my Flex, but I am okay with it. My left wrist feels strangely naked without the wristband, but that’s about it. I’ll have a gap in my data, but even that is okay. I have enough data (over three-and-half years’ worth) that missing a few days will not upset the overall numbers.
Still, I would be lying if I said I wasn’t eagerly awaiting the delivery truck today.
On Friday, I received my Karma Go, a WiFi hotspot device that I ordered back in September, and that just began shipping last week.
A Karma Go is a device that provides Internet access wherever you happen to be. This is useful if you happen to be working in a park, or a hotel for which you don’t want to pay outrageous Internet access fees. It’s “pay as you go,” meaning you only pay for the data you use. And the system is built with sharing in mind. Another Karma Go user can use my Karma WiFi to access the Internet. They don’t use my data; they use their own data. What’s more, each time a new Karma user access my device, I am credited with data. Win-win.
I hadn’t a chance to use it much until yesterday morning. I was working from home, when my Internet access suddenly went out. We have Cox for our Internet provider, and they are about the best Cable company/Internet provider I’ve ever had. Our access is very fast, and rarely goes out. Yesterday, however, it was out for 90 minutes. Cox was great about getting the service restored, but in the meantime, I had work to do.
That’s when I remembered the Karma Go.
I fired it up. It can support up to 8 devices connected to it at once. I only connected two: my desktop iMac, and my work laptop. For the next 90 minutes, I was able to work as seamlessly as if my Internet connection had never gone out.
How’s the speed?
The Karma Go uses Sprint’s network for its Internet access. They say that you can get download speeds of 6-8 Mb/s, including highs of 25 Mb/s. Upload speeds are around 3 Mb/s. The speed seemed fine to me yesterday.
Under normal conditions, when I am using Cox at home, my upload and download speeds are about the following:
When I tested my Karma Go this evening at around 5 pm EDT, I got the following results:
That seemed plenty fast for the kind of work I was doing. I wasn’t streaming video (although at that speed I could have). I was writing code, sending email, uploading images. Oh, and since I forgot to disable CrashPlan, I was also backing up my iMac in the background. This was using two devices. I was plenty satisfied with the speeds.
Since you pay as you go, it’s important to be able to monitor your data usage. Karma makes it easy. You can see your day-to-day usage from any web browser:
Better still are the mobile apps that allow you to look at your usage. Using the iPhone app, I can see my usage hourly, daily, or monthly. Here is the daily view:
Karma prices data at $14/1GB; $59 for 5 GB; and $99 for 10 GB. If you don’t use it, you don’t lose it, so the data is entirely under your control. Moreover, you can get data credits when other Karma users connect to your device
So far, I’m very happy with my Karma Go. It saved my bacon yesterday, and allowed me to continue to work when I would have otherwise been dead-in-the-water. As someone who depends on Internet access to get my work done, I think that the Karma Go will prove to be an invaluable tool in getting things done, where I happen to be.
Karma gives its users a code that allows others to get a $10 off a Karma Go device. If you are thinking about getting a Karma Go, and want $10 off, you can use this link. You can find the specs for the Karma Go here.
On Monday, my buddy and coworker, Rob, invited me to the FitBit “Workweek Hustle” challenge. This is a little challenge in the FitBit app that allows you to compete with friends to see who ends up with the most steps through the course of the workweek. Apparently, I have a competitive set of friends when it comes to steps. After not quite 3 complete days, here is how things stand (no pun intended):
We are each averaging close to 20,000 steps per day.
And, while we each have a full 5 days to complete the challenge, I must point out the my pals Rob and Alvaro have the advantage of walking in the comfort of warm southern California air, while I am getting in my steps in windy (sometimes rainy) and cold conditions of the east coast. I think I should get some kind of handicap for that. My count is down today for a variety of reasons, not the least of which is that I am back on the rollout countdown for this project-that-never-ends.
The challenge ends Friday. I’ll let you know how things went.
With the holidays approaching quickly, people are beginning to think about New Year’s resolutions. Getting into better shape is always one of the more popular resolutions. And with the explosion of wearable tech devices–like a FitBit–on the market, I imagine there will be a lot of people eager to improve their fitness with the help of their new device. With that in mind, here are a few tips I’d offer for getting started with your FitBit (or similar) device in the new year. These tips come from my own experience. I’ve used a FitBit Flex almost constantly for the last 2-1/2 years, tracking more than 10 million steps.
1. Spend the first week or two establishing a baseline
A FitBit device doesn’t automatically improve your health or fitness simply by wearing it. What it does do is provide an effortless way of collecting data about your physical activity and sleep behaviors. For me, one of the most difficult challenges in trying to improve myself has always been measuring that improvement. And to measure improvement, you need to set a baseline.
When I first got my FitBit, I spent about 2 weeks, just going about my normal behavior, and trying to forget that I had the new device. This allows you to establish a baseline and from that, you can set realistic goals.
From your baseline, you can see how much walking you do in a day–and even when you do that walking. If you find that your baseline is 4,800 steps per day you might try upping it to something reasonable like, 6,500 or 7,000 steps per day. The baseline will also tell you when you are not being active during the day, and might help you to plan times when you can be more active. Below is an example of a day’s activity for me.
Your baseline will also include an estimate of how many calories you burn throughout the day, and this can help in determining how many calories you should consume.
It is worth spending time that first week or two wearing your device and not worrying about it because the baseline will prove to be a valuable calibration tool in the long run.
2. Identify common milestones
Once I established my baseline and set some goals, I found that it was useful to have a few pieces of information handy to help me meet my goals each day. For instance, since everyone’s stride is different, I thought it would be useful to know how many step it took me to go one mile. I used my FitBit device to help figure this out, and it turned out that I typically take about 2,200 steps in a mile. How is this helpful?
Well, my current goal is 7.5 miles per day. If I happen to be at, say 13,000 steps, and know that I need about 2,000 more to make my goal, I know that all I have to do is walk one mile.
It also helps to know how far a mile is. For instance, I know that one walk around the city block on which my office building resides is just about 1 mile.
If you don’t think in terms of steps or distance, but instead, think of calories, you can identify similar milestones. For instance, you might learn that you burn 600 calories walking one mile a normal pace. I find these milestones useful in helping me make ad hoc adjustments to my activity throughout the day.
This morning at around 9:15 am Eastern Standard Time, I surpassed 10 million steps on my FitBit device. Here is what it looked like after I passed this milestone.
For those wondering, 10 million steps comes out to about 4,600 miles.
According to Google Maps, that about the distance from Washington, D.C. to the crater of Vesuvius in Naples, Italy.
The 10 million steps covers 2 FitBit devices spread over more than 2-1/2 years of tracking. I used a FitBit Ultra from early March 2012 until I lost it a year later in March 2013. I went a month and a half without a FitBit device and then I got my FitBit Flex in May 2013, and have been using that ever since. You can see that gap when I was missing my device in the chart below. The chart shows my steps for every day in the 2-1/2 years it took to accumulate 10 million steps. The red line is a 7-day moving average.
I clearly began to pick up the pace when I got my FitBit Flex, going from an average of 10,000 steps per day to 15,000 steps per day. I’ve done fairly well at maintaining that pace, which amounts to about 5.5 million steps per year.
On my single best day, back in May 2014, I walked over 31,000 steps in a single day. It was exhausting.
In any case, it was pretty exciting to see the numbers flip from 7 figures to 8 figures this morning. Of course, at this pace, it will take close to 20 years before the 8 figures flip up to 9 figures and I reach 100 million steps. Stay-tuned…
My FitBit posts seem to be quite popular. Indeed, 2 of the top 3 posts for 2014 today are posts about FitBit. So I thought I’d collect links to all of the FitBit posts I’d written in one place for easy access. Here they are:
Yesterday, IFTTT introduced the FitBit Channel. This is something I’ve been waiting for! Now it is easy to trigger IFTTT events based on FitBit activity. As an example, I created a recipe that will automatically send a daily summary of the previous day’s FitBit activity to Evernote.
There’s a ton of other things possible with this IFTTT integration. You could send your data to a Google Spreadsheet, send an email when you get less than a certain amount of sleep, send a text message when you meet a daily goal. Check out the possibilities over at IFTTT.
I‘ve had a FitBit device for more than 2 years now. I average between 15,000 – 20,000 steps/day. I’ve gotten my 25,000 step badge, but the 30,000 step badge has always eluded me. Not anymore. Yesterday evening, as I turned back onto my street from a long evening walk, this happened:
Kelly and the kids were out, and the street outside the house was desolate because it is being repaved this week, so I celebrated my achievement alone:
As you can see, 30,000 steps is about 14 miles. I only have detailed records going back 2 years, but I think it is safe to say that this is the second best distance I’ve walked in a day in my entire life. I think the top day took place sometime in 1999 or 2000 when I walked what I estimated to be about 15 miles in Manhattan, wandering about for most of the day. Still, I’ll take the 30,000 steps.
By the time I went to bed last night, I had amassed 31,194 steps for the day, which is my new record, and will likely remain so for some time to come. It is really hard to get 30,000 steps packed into a day.
FitBit emailed me a note of congratulations, letting me know that I’d received my 30,000 step badge. But there was also a little hint of challenge in that note:
Really? Another 5,000 steps? I’m going to be happy with my 31,194 steps and leave it at that.
I thought it might be interesting to take a look at all of my steps in the last year or so, but breaking them down into seasons and weekends vs. weekdays. I’ve done just that in the charts below. These charts1 are not composites of my daily walking. They are total steps for the seasons on weekdays and weekends. Each bar represents a 5-minute interval, and when you see one such interval with 4,000 steps, that is across the entire season, not a single day. Still, provides some insight into daily patterns, and especially differences between those patterns on weekdays and weekends, as well as seasonal differences.
I did not include the spring of 2014 as we are only partway through the spring and the without a complete set of data, there is no means for comparisons with other seasons.
A few observations:
While summer and fall are relatively close on weekdays, there is a big difference between summer and winter. On peak summer days, my morning walks totaled more than 4,500 steps in each 5-minute interval over the course of the summer. For that same time in winter, the number was barely 3,500 steps, a thousands steps less in each 5-minute interval. The weather plays a big factor in how much walking I do between summer and winter.
The patterns in the weekday data is consistent, even though the numbers vary from season to season. I am creature of habit when it comes to my walking.
Patterns are virtually nonexistent on weekends. About the only consistency I see is a low step count around 3 pm across all seasons. I suspect this is because we’re typically home at this time, and the kids are napping.
I’ll try to remember to post a follow-up when I have a complete data set for the spring. Although I suspect the patterns for weekdays will look much like the Summer and Fall.
The data comes from some Google App scripts I have that pull by minute-by-minute steps data from FitBit using their API. The data was crunched and the charts were generated using Mathematic. ↩
I‘ve promised to try to provide one advanced automation tip each month, and it’s that time again. Fortunately, this month’s automation tip is practical, and requires no programming whatsoever.
What problem I am trying to solve
Although I’m pretty good at capturing a lot of information, the one area that I have been particularly poor in is in tracking mileage driven for business purposes. Usually, I just plain forget to do it. As my freelance and speaking work increases, however, I need to be capturing this more for tax purposes. But I also hate doing anything manually that can otherwise be automated. So, how to solve this problem?
Back in December, I bought an Automatic Link from Automatic. The Automatic Link is like FitBit for your car. You plug it into your car’s data port (the same port that a mechanic uses to figure out what’s wrong with your car) and it sync’s to your mobile device and gives you all kinds of information about your driving. If you like data, it’s a pretty cool little device. It can also tell you what’s wrong with your car when the Check Engine light comes on. And it remembers where you parked, so you don’t have to.
My IFTTT recipes to automate collection of driving data
I have created two IFTTT recipes for my Automatic Link. The first recipe just grabs the data after each trips and sends it to a Google Spreadsheet so that I have all of the raw data in one place. Here is that recipe:
For the purposes of collecting mileage for business related trips, I created an IFTTT recipe that sends trip information to a new note in Evernote. The note is created within 15 minutes of the completion of a trip, and it contains a ton of information including the mileage, maps of the start and end points, start time, end time, fuel consumed, and much more. These notes go into my Inbox notebook so I can review them each day. They are tagged “mileage” so that there are easy to find and collect together. Here is the shared recipe in IFTTT:
Integrating this into my daily review
Each evening, usually after I finish my writing for the day, I pull up a saved search for my “daily review” which allows me to look at all of my Evernote activity for the day. It gives me an opportunity to review my day and also tag or file any notes that have not yet been categorized.
One step I’ve added to this review is to look for trip notes created from my Automatic Link and IFTTT. It is easy to spot these with my daily review by searching for the tag “mileage” but usually I don’t even have to do that. I rarely have more than a dozen new notes on any given day. In my daily review, I am looking for those trips that are business trips. When I find them, I add a “taxes” tag to the note so that they will be part of my tax search come tax time. I can also add more information to the note, like the purpose of the trip, just by appending to what is already there.
Yesterday, I performed a little experiment with my FitBit Flex. When I arrived at the office, I received an email alert that my FitBit Flex battery was low. My charger was at home, and I certainly didn’t want my Flex to miss counting any of my steps, but I decided that this was an opportunity for an interesting trial. I would see how many steps (and how many hours) the Flex would last before giving up the rest of its stored power and shutting down. I received my email “low battery” alert at 7:59 am and had just 1,275 steps so far that day.
I decided that I would not alter my routine at all, but go through my normal process, getting my daily walks and periodically checking to see how the battery was doing. And that is exactly what I did.
Just before 3 pm, 7 hours after the low battery notice, the FitBit app started showing my battery as “empty.” At this point, I had just about 9,000 steps total.
I resigned myself to eventually losing some steps, but figured it was worth the sacrifice in the name of science in order to find out just how long the battery lasted after the initial “low battery” email notification. So I continued with my day.
By the time I finally went to bed last night, my Flex had not yet died. The battery still showed up as “empty” despite the fact that I had put a total of 17,450 steps in.
That was enough for me. Rather than put it into “sleep” mode only to have the device quit on my sometime in the night, I decided to charge it overnight. I had enough data to answer the important question.
The results of my little experiment can be summed up as follows:
Time from low-battery message to “empty” battery indicator: <= 7 hours
Steps from low-battery message to “empty” battery indicator: ~7,200
Time from initial “empty” battery indicator to when I decided to charge: ~7 hours
Steps from initial “empty” battery indicator to when I decided to charge: ~8,000
And here is the answer to the question that I was really trying to get in the first place: If I receive a low battery message, how long can I use my Flex before it will lose power?
The answer, based on yesterday’s experiment, is
At least 14 hours
At least 15,500 steps
Seems to me that is useful information. Next time I get one of those alerts, I know I don’t have to rush back home to grab my charger. I can go virtually all day and the Flex will continue to work, despite showing the “empty” battery level on the iPhone app.
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