James Hoskins

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: 11.8 - 13.0

80m: 15.7 - 17.3

100m: 19.6 - 21.6

150m: 29.4 - 32.4

200m: 39.2 - 43.3

300m: 58.8 - 64.9

Average Speed m/s

The average speed of the athlete in different situations over various distances
Flying 60
Sessions: 2 Last run: 2020-07-09
Total Average Speed: 7.26 m/s
Last Session Speed: 7.28 m/s
Sessions: 3 Last run: 2020-07-16
Total Average Speed: 6.49 m/s
Last Session Speed: 6.34 m/s
Sessions: 3 Last run: 2020-09-15
Total Average Speed: 6.04 m/s
Last Session Speed: 6.23 m/s
Report Card for the 150m sprint session

You've performed a 150 session 2 times.

Your average time based on all your results is 22.52 secs (6.66m/s)

You only did one run in your last session on 2020-09-06 and it was slower than your overall average by -0.32 secs

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

You did 1 reps in the most recent session and 4 reps in a session 90 days prior

Your only run in this most recent session was worse than your average time the last time you did this session on 2020-06-08 by 0.4 secs

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

Your only run in the last session (22.84) wasn't even as good as your slowest rep in the session before (22.79) by -0.05 secs. This is rubbish.

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

Your only run in the last session (22.84) was worse than your best run in the session before (22.06) by 0.78 secs.

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

You were 0.78 secs off your PB for this session

In this current form (22.84) your estimated 100m race time on tartan would be 14.76 secs

If you ran your PB time (22.06) it would be 14.35 secs in a 100m race