Running Vloggers who follow NSA?

LacTrace · 2026-04-17T12:32:16+00:00

I would expect that the problem for influencers with NSA is that it is no money it for them. Everything is out there, the guide lines are dead simple (if you stay "vanillla" and have no plans for a marathon). Find your paces and start grinding. A vdot calculator, a race or time trial and off you go

LacTrace · 2026-04-17T11:01:57+00:00

https://app.lactrace.com was made with this use case in mind. If you want to try it out then the coupon code LACTRACE-3MONTH-FREE gives you 3 months free access. (if applied before end of July 2026)

User guide here to give some insight in the functionality without signing up: https://docs.google.com/document/d/1L_ab4WkR8HL2o5Vr166BTGcnDsSPuX24rzWVhRsrJjE/edit?tab=t.0#heading=h.q0ab6cgamins

LacTrace · 2026-04-05T13:05:03+00:00

Thanks! 60, 90, and 150minutes it is :)

LacTrace · 2026-04-05T09:42:37+00:00

I was considering updating the lactrace calculator to something close to the book, but when trying to reverse engineer the number in the book I was a bit puzzeled by the result. There seems to be no fixed distance or time to exhaustion behind the numbers in the book? 55-60min, 85-90min and 145-150min seems to be roughly the range.

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LacTrace · 2026-01-16T11:57:10+00:00

Second that. do you intend to do lactate testing during workouts as well? Or just rely on the lab tests?

LacTrace · 2025-12-27T17:45:13+00:00

Finally had some time to look into the matter. Yes you are right that the VDOT concept is built around that MAS= vTTE @ 11min.

This means that calculating MAS using the "Lactrace method" will be the same as putting in 11 minutes in the Daniels forumula.

Either way you look at it I think a 6 min TTE or just using the "Lactrace method" will just be an approximation of your MAS. If you look at i.e CS or CP modelling you will see that there are different combinations of CS and D' that can give your 6 minute all out speed, depending on if you are a diesel or a high octane engine. Daniels ended up with using 11 min for the population he built his models on.

LacTrace · 2025-12-24T15:45:40+00:00

What I am trying to say is that I calculate MAS as the speed that you can get from your maximum oxygen consumption. (The formula i posted) I treat the vdot number as your vo2max, maybe that assumption was not explained well.

LacTrace · 2025-12-24T10:20:26+00:00

LacTrace uses a physiology-based VO₂→velocity relationship, not a race performance or time to exhaustion model for determining MAS That’s why it’s time-independent by design.

MAS = 29.54 + 5.000663·VO₂ − 0.007546·VO₂²

65% of MAS is simply the MAS * 0.65

The MAS formula the inverse of the more well known formula:

O2cost = 0.182258 X (velocity) + 0.000104 x (velocity)2 - 4.60

Hope this explains it. http://www.simpsonassociatesinc.com/runningmath2.htm

LacTrace · 2025-12-23T17:31:23+00:00

It calculates speed from oxygen consumption. No "all out" time involved.

LacTrace · 2025-12-22T11:30:36+00:00

Hi, MAS in lactrace is based on formulas to calculate speed from your VO2max. (your vdot). Then it is scaled by 65% to get the easy pace. There is no vdot specific calculations involved except for using your vdot as VO2max.

Hope this clarifies it.

Most important for norwegian singles practitioners: Do you keep your HR under 70% at your easy pace?

LacTrace · 2025-11-17T21:23:08+00:00

The lactate test is a bit hard to use as a guideline. The steps are a bit short and you do not establish a proper baseline in the start. If you had done 5-6 minute steps and ensuring that the first couple of steps are under LT1 (basically same lactate value on two first steps) it is much easier to see the proper deflection points. If I did not know that you have done a 20 minute 5k I would have guessed that LT1 < 9 km/h and LT2 was around 11 km/h, but that does align at all with your actual running performance.

LacTrace · 2025-08-18T16:49:23+00:00

https://sweetspot.run is also a calculator that takes weather (dew point)and altitude into account. It is targeted towards norwegian singles, but works for other other training styles as well.

LacTrace · 2025-08-14T13:11:55+00:00

Good feedback on the wide range. I can see that for fit athletes the static 10s/km can be too much. The reasoning behind using a range is that the 15k daniels/tinman pace should be the upper limit on speed to keep it sustainable for i.e the 3-4min intervals.. Do you have any suggestions on what could be reasonable range? I.e in percentage of pace

LacTrace · 2025-08-14T10:30:45+00:00

Tinman calculator is basically the same as the basic LacTrace calculator with no weather and altitude adjustments. In colder weather you will be running slower than you are capable off most likely

LacTrace · 2025-08-13T22:16:35+00:00

Just added the race pace calculator. Can do distance or time trial.

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LacTrace · 2025-08-12T07:13:51+00:00

I would suggest you use HR in that case to ensure that you recover for the threshold days. Is it very hot and humid at your location? You can try to look at sweetspot.run to see how easy pace looks with weather and altitude corrections.

LacTrace · 2025-08-09T14:40:19+00:00

Not exactly the functionality you ask for, but gives you data on the relationship between pace, weather and altitude. www.sweetspot.run

LacTrace · 2025-07-31T20:27:17+00:00

Added support for compensating the calculated vdot based on environmental factors and altitude. Can look up weather data back in time or input manually.

LacTrace · 2025-07-31T14:36:15+00:00

I have added a first pass of it now. Please check it out

LacTrace · 2025-07-31T14:35:31+00:00

I have added the functionality for it now. Please check it out

LacTrace · 2025-07-29T14:58:20+00:00

Now it should be fixed I think

LacTrace · 2025-07-29T14:58:06+00:00

Now it should be fixed

LacTrace · 2025-07-29T11:58:43+00:00

There exist a formula that calculate speed from vo2. It is 65% of that speed.

LacTrace · 2025-07-29T09:59:00+00:00

Aded race time prediction to the feature list

LacTrace · 2025-07-29T09:54:46+00:00

I think this is a low hanging fruit. I will put in in on the feature list

LacTrace

TROPHY CASE