Hi Joanna Davis, welcome back!

Your performance and power management dashboard.

Average Speed m/s
Recovery
,
Race
,
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

11.5 - 12.7

80m

15.3 - 16.9

100m

19.1 - 21.1

150m

28.7 - 31.6

200m

38.3 - 42.2

300m

57.4 - 63.3
Flying 30
Sessions: 3 Last run: 2020-06-28
Total Average Speed: 7.41 m/s
Last Session Speed: 7.33 m/s
Flying 60
Sessions: 2 Last run: 2020-07-09
Total Average Speed: 7.31 m/s
Last Session Speed: 7.42 m/s
80
Sessions: 4 Last run: 2020-06-06
Total Average Speed: 6.79 m/s
Last Session Speed: 6.91 m/s
150
Sessions: 5 Last run: 2020-07-18
Total Average Speed: 6.76 m/s
Last Session Speed: 6.85 m/s
300
Sessions: 4 Last run: 2020-07-03
Total Average Speed: 5.89 m/s
Last Session Speed: 5.92 m/s
Event Date Result
1002020-08-0314.96
1002020-08-0314.7
1002020-08-0315
1002020-08-0315.09
1002020-08-0315.22
1002020-08-0315.81
1002020-08-0315.19
1002020-08-0315.24
1002020-08-0316.01
602020-07-258.3
1002020-07-2513.9
1502020-07-1927.17
1502020-07-1927.36
1502020-07-1925.17
1502020-07-1927.56
1502020-07-1924.5
1502020-07-1821.89
1502020-07-1821.9
60 flying2020-07-098.03
60 flying2020-07-098.05
60 flying2020-07-098.25
60 flying2020-07-098.05
60 flying2020-07-098.08
2002020-07-0730.48
3002020-07-0350.65
30 flying2020-06-284.06
30 flying2020-06-284.13
30 flying2020-06-284.25
30 flying2020-06-284.01
30 flying2020-06-284.12
30 flying2020-06-283.97
2002020-06-2636.49
2002020-06-2639.07
1502020-06-2021.77
1502020-06-2021.52
1502020-06-1821.62
6002020-06-15124.75
6002020-06-15136.16
60 flying2020-06-118.37
60 flying2020-06-118.36
60 flying2020-06-118.19
60 flying2020-06-118.3
60 flying2020-06-118.39
1502020-06-0822.39
1502020-06-0822.19
1502020-06-0822.02
402020-06-066.03
602020-06-068.85
802020-06-0611.58
602020-06-068.84
402020-06-065.57
202020-06-063.14
150 flying2020-06-0122.53
150 flying2020-06-0122.31
150 flying2020-06-0122.59
30 flying2020-05-313.84
30 flying2020-05-314.09
30 flying2020-05-314.05
30 flying2020-05-313.95
30 flying2020-05-314.11
30 flying2020-05-313.93
2002020-05-3030.79
2002020-05-3031.1
802020-05-2411.64
802020-05-2411.44
802020-05-2411.48
3002020-05-1849.64
3002020-05-1553.07
3002020-05-1559.48
3002020-05-1564.5
1002020-05-1415.3
1002020-05-1415.2
1002020-05-1415.4
602020-05-129.14
602020-05-129.09
602020-05-128.84
602020-05-128.92
3002020-05-1250.38
30 flying2020-05-104.11
30 flying2020-05-104.02
30 flying2020-05-104.02
30 flying2020-05-104.17
30 flying2020-05-104.06
802020-05-0311.85
802020-05-0311.86
802020-05-0311.92
802020-05-0311.99
802020-05-0312.09
1002020-04-2814.6
1002020-04-2815.5
1002020-04-2815.45
1002020-04-2814.61
1002020-04-2814.72
1002020-04-2815.03
1002020-04-2814.42
1002020-04-2815.41
1002020-04-2815.75
3002020-04-2454.72
3002020-04-2455.74
3002020-04-2459.73
3002020-04-2462.39
2002020-04-1831.02
2002020-04-1831.65
1502020-04-1422.12
1502020-04-1422.24
1502020-04-1423.23
1502020-04-1423.36
802020-04-1311.82
802020-04-1311.88
802020-04-1311.89
1202020-04-1316.65
1202020-04-1317.22
1202020-04-1318.24
602020-02-298.7
2002020-02-2931.5
Shotput 4kg2020-02-296.39
1002020-02-2214.5
Long Jump2020-02-223.98
Shotput 4kg2020-02-226.14
Javelin2020-02-2215.35
602020-02-079.06
1002020-02-0714.78
2002020-02-0730.52
602020-01-259
2002020-01-2531.2
Shotput 4kg2020-01-216.14
602019-11-098.97
2002019-11-0929.67
602019-11-028.6
2002019-11-0230.2
8002019-11-0203:02.0
602019-10-198.9
2002019-10-1929.9
Shotput 4kg2019-10-196.39
Discus2019-10-1918.12
602019-10-129.34
2002019-10-1230.41
High Jump2019-10-081.15
Discus2019-10-0815.25
602019-09-219
2002019-09-2130.3
8002019-09-2102:59.4
High Jump2019-09-211.15
Shotput 4kg2019-09-216.28
Discus2019-09-2117.57
1002019-08-1014.5
602019-06-159.1
1002019-06-1514.5
Shotput 4kg2019-06-156.26
Javelin2019-06-1514.23
Shotput 4kg2019-02-116.22
Discus2019-02-1118.01
Wght Thr2019-02-114.37
Report Card for the 150m sprint session

You've performed a 150 session 5 times.

Your average time based on all your results is 22.19 secs (6.76m/s)

Your average time in your last session on 2020-07-18 was better than your overall average by 0.3 secs

This is demonstrating a consistent improvement, which is really good

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

You did 2 reps in the most recent session and 2 reps in a session 28 days prior

Your average time in this most recent session wasn't as good as the last time your did this session. You are 0.25 secs slower

It's not too bad. Still pretty close.

Your slowest rep in the last session (21.9) was worse than your slowest rep in the session before (21.77) by 0.13 secs.

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

Your best run in the last session (21.89) was worse than your best run in the session before (21.52) by 0.37 secs

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

You were 0.37 secs off your PB for this session

In this current form (21.89) your estimated 100m race time on tartan would be 14.24 secs

If you ran your PB time (21.52) it would be 14.0 secs in a 100m race