Hi Alana Macrow-Cain, welcome back!

Your performance and power management dashboard.

Average Speed m/s
Training
,
Flying
Weekly Volume
Recovery Times Guide

Recovery runs are an important part of training. We have a high focus on technique, it provides an opportunity to learn new technical components as well as recovering muscles from high speed sessions.

The times below are the acceptable range that the runs should be completed in.

60m

12.0 - 13.2

80m

16.0 - 17.6

100m

20.0 - 22.1

150m

30.0 - 33.1

200m

40.0 - 44.1

300m

60.0 - 66.2
Flying 30
Sessions: 2 Last run: 2020-06-29
Total Average Speed: 7.58 m/s
Last Session Speed: 7.56 m/s
80
Sessions: 3 Last run: 2020-07-16
Total Average Speed: 6.57 m/s
Last Session Speed: 6.66 m/s
150
Sessions: 2 Last run: 2020-07-20
Total Average Speed: 6.63 m/s
Last Session Speed: 6.61 m/s
Event Date Result
602020-07-238.36
602020-07-238.2
602020-07-238.76
602020-07-238.7
602020-07-238.49
1502020-07-2022.71
802020-07-1611.75
802020-07-1612
802020-07-1611.86
802020-07-1611.97
802020-07-1612.09
802020-07-1612.42
302020-07-025.5
302020-07-025.6
602020-07-029.1
602020-07-028.9
1202020-07-0217.1
30 flying2020-06-293.81
30 flying2020-06-293.92
30 flying2020-06-294.04
30 flying2020-06-293.86
30 flying2020-06-294.06
30 flying2020-06-293.99
30 flying2020-06-293.98
30 flying2020-06-294.07
30 flying2020-06-253.9
30 flying2020-06-254
402020-06-225.84
402020-06-225.97
402020-06-225.85
402020-06-225.78
402020-06-226.04
402020-06-225.74
402020-06-225.56
402020-06-225.82
402020-06-225.59
402020-06-185.5
402020-06-185.9
402020-06-186.1
402020-06-186.13
Sprint Bound Index2020-06-1572.73
1202020-05-0417.9
802020-05-0412.78
1202020-05-0417
802020-05-0412
1202020-05-0418.29
802020-05-0412.8
602020-04-308.3
602020-04-308.4
602020-04-308.5
602020-04-308.9
2002020-04-3030.5
602020-04-279.79
602020-04-2710
602020-04-2710.2
1502020-04-2722.5
802020-04-2011.69
802020-04-2011.76
802020-04-2012.1
802020-04-2012.41
802020-04-2012.79
Report Card for the 150m sprint session

You've performed a 150 session 2 times.

Your average time based on all your results is 22.61 secs (6.64m/s)

You only did one run in your last session on 2020-07-20 and it was slower than your overall average by -0.1 secs

Taking a closer look at your last two sessions....

You did 1 reps in the most recent session and 1 reps in a session 84 days prior

It's not too bad. Still pretty close.

Your only run in the last session (22.71) wasn't as fast as your only run in the session before (22.5) by -0.21 secs. This is rubbish.

It's kinda close, so I guess it's not too bad.

Your only run in the last session (22.71) was worse than your best run in the session before (22.5) by 0.21 secs.

It's pretty close, it shows great consistency.

You were 0.21 secs off your PB for this session

In this current form (22.71) your estimated 100m race time on tartan would be 14.67 secs

If you ran your PB time (22.5) it would be 14.53 secs in a 100m race