Hi Caerl Murray, 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

10.3 - 11.4

80m

13.8 - 15.2

100m

17.2 - 19.0

150m

25.9 - 28.5

200m

34.5 - 38.0

300m

51.7 - 57.1
Flying 30
Sessions: 2 Last run: 2020-06-27
Total Average Speed: 8.06 m/s
Last Session Speed: 8.17 m/s
80
Sessions: 5 Last run: 2020-06-06
Total Average Speed: 7.2 m/s
Last Session Speed: 7.39 m/s
150
Sessions: 7 Last run: 2020-07-18
Total Average Speed: 7.26 m/s
Last Session Speed: 7.51 m/s
300
Sessions: 5 Last run: 2020-08-04
Total Average Speed: 6.6 m/s
Last Session Speed: 6.58 m/s
Event Date Result
3002020-08-0445.6
2002020-08-0127.44
2002020-08-0127.98
1202020-07-3015.7
1202020-07-3016
602020-07-257.9
602020-07-258.1
1002020-07-2513.5
1502020-07-1819.95
1502020-07-1819.99
3002020-07-0444.46
30 flying2020-06-273.6
30 flying2020-06-273.77
30 flying2020-06-273.64
30 flying2020-06-273.72
30 flying2020-06-273.62
3002020-06-2245.7
1502020-06-2019.8
1502020-06-2019.63
1502020-06-2020.03
60 flying2020-06-137.33
60 flying2020-06-137.57
60 flying2020-06-137.47
1502020-06-0821.41
1502020-06-0820.03
1502020-06-0820.35
402020-06-065.59
602020-06-067.99
802020-06-0610.83
602020-06-068.24
402020-06-065.66
202020-06-063.15
2002020-05-3027.7
602020-05-258.4
502020-05-257.1
402020-05-255.9
3002020-05-2546.3
4002020-05-2374
4002020-05-2380
3002020-05-2355.13
3002020-05-2355.43
602020-05-167.81
602020-05-168.19
602020-05-168.11
602020-05-168.08
3002020-05-1645.2
1002020-05-1413.6
1002020-05-1413.5
1002020-05-1413.8
30 flying2020-05-113.74
30 flying2020-05-113.76
30 flying2020-05-113.86
30 flying2020-05-113.75
2002020-05-0927.6
2002020-05-0928.66
1202020-05-0417.9
802020-05-0410.7
1202020-05-0417.1
802020-05-0411.7
1202020-05-0417.4
802020-05-0410.4
1502020-05-0220.33
1502020-05-0220.76
1502020-05-0222.03
1502020-05-0221.53
3002020-04-3054.9
3002020-04-3055
3002020-04-3055.2
3002020-04-3056.1
3002020-04-2454
3002020-04-2460
3002020-04-2462
3002020-04-2458
3002020-04-2484
802020-04-2311.09
1002020-04-2313.79
1202020-04-2316.74
1502020-04-2321.12
1502020-04-2020.7
1502020-04-2021.13
1502020-04-2021.55
1502020-04-2022.68
402020-04-184.97
402020-04-185.03
402020-04-185.06
802020-04-1311.58
802020-04-1311.63
802020-04-1312.25
1202020-04-1316.17
1202020-04-1316.34
1202020-04-1316.57
802020-04-0710.32
802020-04-0710.35
802020-04-0710.56
802020-04-0711.1
802020-04-0711.42
802020-04-0711.62
602020-04-028.11
602020-04-028.15
602020-04-028.21
602020-04-028.35
602020-03-148.1
1002020-02-2912.96
1502020-02-2219.4
1502020-02-2220.12
1002020-02-2213.2
602020-02-157.9
2002020-02-1528.2
602020-02-078.16
1002020-02-0713.18
2002020-02-0727.57
602020-01-257.9
602020-01-118.2
1002019-12-2113.4
Shotput 7.62kg2019-12-218.43
602019-12-078
1002019-11-3013.3
602019-11-168
1002019-10-2613.9
4002019-10-2601:07.0
602019-10-198.2
2002019-10-1928
1002019-10-1113.3
1002019-09-2813.5
602019-09-218.1
602019-06-158.3
Report Card for the 150m sprint session

You've performed a 150 session 7 times.

Your average time based on all your results is 20.66 secs (7.26m/s)

Your average time in your last session on 2020-07-18 was better than your overall average by 0.69 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 3 reps in a session 28 days prior

Your average time in this most recent session wasn't as good as the last time your did this session. You are 0.15 secs slower

It's not too bad. Still pretty close.

Your slowest rep in the last session (19.99) was better than your slowest rep in the session before (20.03) by 0.04 secs

This is good to see.

Your best run in the last session (19.95) was worse than your best run in the session before (19.63) by 0.32 secs

This is not good. You shouldn't be this far behind.

You were 0.55 secs off your PB for this session

In this current form (19.95) your estimated 100m race time on tartan would be 13.14 secs

If you ran your PB time (19.4) it would be 12.86 secs in a 100m race