Eliza De Silva

Power Improvement Meter
1218.0 Watts (+6.66%)
Strength Improvement Meter
29.5Kg (+7.81%)
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: 10.0 - 11.0


80m: 13.3 - 14.7


100m: 16.7 - 18.4


150m: 25.0 - 27.6


200m: 33.3 - 36.8


300m: 50.0 - 55.1


Last Workout

Snatch: 13 reps on 2020-09-09
1863.6W 11.2% (1545.0W - 2237.0W)
1.72m/s 8.2% (1.44m/s - 2.08m/s)
26.15Kg 8.7% (25.0Kg - 30.0Kg)
1.85m 5.1% (1.51m - 2.1m)
0.24m/s 4.3% (0.0m/s - 0.54m/s)

Power Clean: 16 reps on 2020-09-09
1702.4W 5.2% (6.0W - 2463.0W)
1.18m/s -4.1% (0.02m/s - 1.76m/s)
34.06Kg 13.8% (20.0Kg - 35.0Kg)
1.27m 1.6% (0.01m - 1.64m)
0.23m/s -4.2% (0.0m/s - 0.65m/s)

Squat Jump: 16 reps on 2020-09-09
1349.0W 8.6% (1171.0W - 1525.0W)
1.13m/s 3.7% (0.96m/s - 1.32m/s)
59.38Kg 4.4% (50.0Kg - 70.0Kg)
0.2m 0.0% (0.17m - 0.25m)
1.11m/s 3.7% (0.89m/s - 1.36m/s)

Average Speed m/s

The average speed of the athlete in different situations over various distances
Squat Jump
Reps: 29 Last Workout: 2020-09-09
Current Form +8.5%
Last Workout +8.5%
Avg
Recent
Last
Snatch
Reps: 32 Last Workout: 2020-09-09
Current Form +11.2%
Last Workout +11.2%
Avg
Recent
Last
Power Clean
Reps: 71 Last Workout: 2020-09-09
Current Form +5.1%
Last Workout +5.1%
Avg
Recent
Last
Flying 60
Sessions: 2 Last run: 2020-07-10
Total Average Speed: 8.61 m/s
Last Session Speed: 8.92 m/s
Flying 30
Sessions: 4 Last run: 2020-06-28
Total Average Speed: 8.33 m/s
Last Session Speed: 8.26 m/s
80
Sessions: 4 Last run: 2020-08-30
Total Average Speed: 7.69 m/s
Last Session Speed: 8.04 m/s
300
Sessions: 5 Last run: 2020-07-03
Total Average Speed: 6.74 m/s
Last Session Speed: 7.0 m/s
150
Sessions: 3 Last run: 2020-08-16
Total Average Speed: 7.76 m/s
Last Session Speed: 8.0 m/s
Squat Jump
Snatch
Power Clean
Hang Clean
Report Card for the 150m sprint session

You've performed a 150 session 4 times.

Your average time based on all your results is 19.42 secs (7.73m/s)

You only did one run in your last session on 2020-09-14 and it was slower than your overall average by -0.54 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 29 days prior

It's a bit slower than we'd like to see.

Your only run in the last session (19.96) wasn't as fast as your only run in the session before (18.75) by -1.21 secs. This is rubbish.

This is pretty crap.

Your only run in the last session (19.96) was worse than your best run in the session before (18.75) by 1.21 secs.

Something isn't right. Be sure to chat to coaches about this

You were 1.21 secs off your PB for this session

In this current form (19.96) your estimated 100m race time on tartan would be 13.15 secs

If you ran your PB time (18.75) it would be 12.42 secs in a 100m race

Squat Jump - Monthly Weight (Kg)
Squat Jump - Monthly Power
Snatch - Monthly Weight (Kg)
Snatch - Monthly Power
Power Clean - Monthly Weight (Kg)
Power Clean - Monthly Power