Hi Eliza O'Connor, 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

14.0 - 15.5

80m

18.7 - 20.7

100m

23.4 - 25.8

150m

35.1 - 38.7

200m

46.8 - 51.6

300m

70.2 - 77.4
150
Sessions: 3 Last run: 2020-06-19
Total Average Speed: 5.46 m/s
Last Session Speed: 5.57 m/s
Event Date Result
1502020-06-1926.86
1502020-06-1927.27
1502020-06-1926.66
60 flying2020-06-1510.56
1502020-06-0826.97
1502020-06-0827.14
1502020-06-0826.91
1502020-06-0827.49
3002020-06-0570.84
3002020-06-0572.41
3002020-06-0574.89
150 flying2020-06-0127.46
150 flying2020-06-0128.42
150 flying2020-06-0128.34
150 flying2020-06-0129.39
2002020-05-2941.3
2002020-05-2943.1
2002020-05-2939.6
1502020-05-1826.33
1502020-05-1827.51
1502020-05-1829.2
1502020-05-1830.1
30 flying2020-04-265
30 flying2020-04-265.1
30 flying2020-04-265.2
30 flying2020-04-265.3
30 flying2020-04-265.5
30 flying2020-04-265.7
Report Card for the 150m sprint session

You've performed a 150 session 3 times.

Your average time based on all your results is 27.49 secs (5.46m/s)

Your average time in your last session on 2020-06-19 was better than your overall average by 0.56 secs

This is demonstrating a consistent improvement, which is really good

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

You did 3 reps in the most recent session and 4 reps in a session 11 days prior

Your average time in this most recent session was better than the last time you did this session on 2020-06-08 by 0.2 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 (27.27) was better than your slowest rep in the session before (27.49) by 0.22 secs

This is good to see.

Your best run in the last session (26.66) was better than your best run rep in the session before (26.91) by 0.25 secs

This is a good result.

You were 0.33 secs off your PB for this session

In this current form (26.66) your estimated 100m race time on tartan would be 16.57 secs

If you ran your PB time (26.33) it would be 16.55 secs in a 100m race