Emily Davis

Power Improvement Meter
478.0 Watts (+3.97%)
Strength Improvement Meter
18.7Kg (+6.70%)
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: 13.2 - 14.5

80m: 17.5 - 19.3

100m: 21.9 - 24.2

150m: 32.9 - 36.3

200m: 43.9 - 48.4

300m: 65.8 - 72.6

Last Workout

Vertical Jump with Ballistic Ball: 15 reps on 2020-05-10
139.4W 0.0% (37.0W - 185.0W)
0.3m/s 0.0% (0.01m/s - 0.82m/s)
3.0Kg 0.0% (3.0Kg - 3.0Kg)
0.2m 0.0% (-0.36m - 0.65m)
0.0m/s (0.0m/s - 0.0m/s)

Average Speed m/s

The average speed of the athlete in different situations over various distances
Power Clean
Reps: 49 Last Workout: 2020-02-05
Current Form +10.3%
Last Workout +10.3%
Reps: 43 Last Workout: 2020-01-24
Current Form +5.8%
Last Workout +5.8%
Sessions: 2 Last run: 2020-07-03
Total Average Speed: 5.72 m/s
Last Session Speed: 5.79 m/s
Sessions: 2 Last run: 2020-06-19
Total Average Speed: 5.98 m/s
Last Session Speed: 5.95 m/s
Squat Jump
Power Clean
Report Card for the 150m sprint session

You've performed a 150 session 2 times.

Your average time based on all your results is 25.1 secs (5.98m/s)

Your average time in your last session on 2020-06-19 was slower than your overall average by 0.12 secs

It's not much slower but we generally expect it better than average

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

You did 3 reps in the most recent session and 3 reps in a session 66 days prior

Your average time in this most recent session wasn't as good as the last time your did this session. You are 0.24 secs slower

It's not too bad. Still pretty close.

Your slowest rep in the last session (25.73) was worse than your slowest rep in the session before (25.22) by 0.51 secs.

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

Your best run in the last session (24.67) was better than your best run rep in the session before (24.68) by 0.01 secs

This is a good result.

You got a new PB for this session of 24.67 secs

This means your estimated 100m race time on tartan would be 15.64 secs

Power Clean - Monthly Weight (Kg)
Power Clean - Monthly Power