Hi Ashley McMahon, welcome back!

Your performance and power management dashboard.

Average Speed m/s
Recovery
,
Race
,
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

9.5 - 10.4

80m

12.6 - 13.9

100m

15.8 - 17.4

150m

23.6 - 26.1

200m

31.5 - 34.8

300m

47.3 - 52.1
Flying 30
Sessions: 3 Last run: 2020-06-27
Total Average Speed: 8.9 m/s
Last Session Speed: 9.04 m/s
Flying 60
Sessions: 2 Last run: 2020-07-11
Total Average Speed: 9.17 m/s
Last Session Speed: 9.49 m/s
80
Sessions: 5 Last run: 2020-06-06
Total Average Speed: 7.99 m/s
Last Session Speed: 7.97 m/s
150
Sessions: 4 Last run: 2020-07-18
Total Average Speed: 8.05 m/s
Last Session Speed: 8.39 m/s
300
Sessions: 5 Last run: 2020-08-04
Total Average Speed: 7.67 m/s
Last Session Speed: 7.75 m/s
Event Date Result
3002020-08-0438.7
2002020-08-0124.64
2002020-08-0124.58
1502020-07-1818.01
1502020-07-1817.73
60 flying2020-07-116.51
60 flying2020-07-116.25
60 flying2020-07-116.21
3002020-07-0438.75
30 flying2020-06-273.53
30 flying2020-06-273.2
30 flying2020-06-273.23
3002020-06-2244.6
1502020-06-2017.89
1502020-06-2017.99
60 flying2020-06-136.7
60 flying2020-06-136.69
60 flying2020-06-136.85
1502020-06-0819.66
1502020-06-0819.02
1502020-06-0819.69
402020-06-065.55
602020-06-067.76
802020-06-0610.04
602020-06-067.81
402020-06-065.49
202020-06-063.15
2002020-05-3034.5
2002020-05-3033.7
2002020-05-3034.3
602020-05-257.7
502020-05-256.6
402020-05-255.4
3002020-05-2539.5
802020-05-249.14
802020-05-239.17
802020-05-239.83
802020-05-239.92
802020-05-239.88
1002020-05-1917.89
1002020-05-1918.6
1002020-05-1918.42
1002020-05-1917.26
1002020-05-1917.64
1002020-05-1918.11
1002020-05-1919.14
1002020-05-1918.37
1002020-05-1919.43
3002020-05-1538.54
1002020-05-1412.4
1002020-05-1412.5
1002020-05-1412.2
30 flying2020-05-113.56
30 flying2020-05-113.41
30 flying2020-05-113.36
2002020-05-0924.35
2002020-05-0925.27
1202020-05-0415.1
802020-05-0410.4
1202020-05-0415.11
802020-05-0410.3
1202020-05-0416.2
802020-05-0411.62
1002020-04-2912.49
1002020-04-2912.53
1002020-04-2912.84
1002020-04-2912.15
1002020-04-2912.32
1002020-04-2912.57
1502020-04-2718.32
1502020-04-2718.36
1502020-04-2719.74
2002020-04-1825.21
2002020-04-1826.03
2002020-04-1827.62
802020-04-139.72
802020-04-139.8
802020-04-1310.3
1202020-04-1313.95
1202020-04-1314.36
1202020-04-1316.1
30 flying2020-04-063.28
30 flying2020-04-063.3
30 flying2020-04-063.33
30 flying2020-04-063.48
3002020-04-0640.05
1002020-03-2111.8
602020-03-147.5
602020-02-227.73
1002020-02-2212.03
2002020-02-2224.66
602020-02-077.68
1002020-02-0711.68
2002020-02-0724.83
602020-01-257.2
602020-01-117.54
602020-01-117.55
1002019-12-2111.74
1002019-12-1411.37
2002019-12-1423.51
1502019-12-0717.1
Shotput 7.62kg2019-11-2311.88
602019-11-167
602019-10-267.53
602019-10-127.38
1002019-09-2811.4
2002019-09-2122.7
Shotput 7.62kg2019-08-1010.91
602019-08-107.4
Report Card for the 150m sprint session

You've performed a 150 session 4 times.

Your average time based on all your results is 18.64 secs (8.05m/s)

Your average time in your last session on 2020-07-18 was better than your overall average by 0.77 secs

This is demonstrating a consistent improvement, which is really good

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

You did 2 reps in the most recent session and 2 reps in a session 28 days prior

Your average time in this most recent session was better than the last time you did this session on 2020-06-20 by 0.07 secs

To beat your last session average is not always easy. This rate of improvement is exactly what we want.

Your slowest rep in the last session (18.01) was worse than your slowest rep in the session before (17.99) by 0.02 secs.

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

Your best run in the last session (17.73) was better than your best run rep in the session before (17.89) by 0.16 secs

This is a good result.

You got a new PB for this session of 17.73 secs

This means your estimated 100m race time on tartan would be 11.78 secs