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Your performance and power management dashboard.

Average Speed m/s
Recovery
,
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

12.5 - 13.8

80m

16.6 - 18.4

100m

20.8 - 23.0

150m

31.2 - 34.4

200m

41.6 - 45.9

300m

62.4 - 68.9
Flying 30
Sessions: 3 Last run: 2020-05-31
Total Average Speed: 6.54 m/s
Last Session Speed: 6.49 m/s
80
Sessions: 3 Last run: 2020-05-04
Total Average Speed: 5.99 m/s
Last Session Speed: 6.09 m/s
150
Sessions: 4 Last run: 2020-06-19
Total Average Speed: 5.88 m/s
Last Session Speed: 6.33 m/s
Event Date Result
1502020-06-1923.97
1502020-06-1923.41
1502020-06-0824.19
1502020-06-0823.92
1502020-06-0824.66
30 flying2020-05-314.58
30 flying2020-05-314.83
30 flying2020-05-314.59
30 flying2020-05-314.62
30 flying2020-05-314.58
30 flying2020-05-314.59
30 flying2020-05-314.57
1002020-05-1918.18
1002020-05-1919.83
1002020-05-1919.31
1002020-05-1918.36
1002020-05-1918.52
1002020-05-1918.2
1002020-05-1918.64
1002020-05-1918.34
1002020-05-1918.37
602020-05-129.89
602020-05-129.89
602020-05-129.55
3002020-05-1255.52
30 flying2020-05-104.56
30 flying2020-05-104.44
30 flying2020-05-104.44
30 flying2020-05-104.31
30 flying2020-05-104.41
30 flying2020-05-104.48
1202020-05-0419.72
802020-05-0413.2
1202020-05-0419.47
802020-05-0413.08
802020-05-0312.68
802020-05-0312.75
802020-05-0312.81
802020-05-0312.92
4002020-05-0186.64
4002020-05-0190.27
1002020-04-2817.47
1002020-04-2817.06
1002020-04-2817.78
1002020-04-2816.14
1002020-04-2818.27
1002020-04-2817.49
1502020-04-2725.88
1502020-04-2725.6
30 flying2020-04-194.75
30 flying2020-04-194.79
30 flying2020-04-194.97
1502020-04-1426.98
1502020-04-1427.08
1502020-04-1427.33
1502020-04-1427.46
802020-04-1313.87
802020-04-1313.96
802020-04-1314.87
1202020-04-1321.42
1202020-04-1323.87
1202020-04-1324.05
4002020-04-10100
4002020-04-10115
Report Card for the 150m sprint session

You've performed a 150 session 4 times.

Your average time based on all your results is 25.5 secs (5.88m/s)

Your average time in your last session on 2020-06-19 was better than your overall average by 1.81 secs

This is quite a big improvement.. an exceptional result

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

You did 2 reps in the most recent session and 3 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 0.57 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 (23.97) was better than your slowest rep in the session before (24.66) by 0.69 secs

This is good to see.

Your best run in the last session (23.41) was better than your best run rep in the session before (23.92) by 0.51 secs

This is amazing.

You got a new PB for this session of 23.41 secs

This means your estimated 100m race time on tartan would be 15.13 secs