Kai Zhe Tan

Power Improvement Meter
136.3 Watts (+0.22%)
Strength Improvement Meter
14.0Kg (+0.00%)
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: 11.1 - 12.3


80m: 14.8 - 16.3


100m: 18.5 - 20.4


150m: 27.8 - 30.6


200m: 37.0 - 40.8


300m: 55.5 - 61.3


Last Workout

Vertical Jump with Ballistic Ball: 59 reps on 2020-06-24
88.8W -9.7% (13.0W - 215.0W)
0.35m/s 29.6% (0.0m/s - 0.83m/s)
3.0Kg 0.0% (3.0Kg - 3.0Kg)
-0.08m 300.0% (-0.4m - 0.37m)
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
Flying 60
Sessions: 2 Last run: 2020-07-10
Total Average Speed: 7.22 m/s
Last Session Speed: 7.38 m/s
Flying 30
Sessions: 5 Last run: 2020-08-23
Total Average Speed: 6.98 m/s
Last Session Speed: 6.98 m/s
80
Sessions: 8 Last run: 2020-08-30
Total Average Speed: 6.5 m/s
Last Session Speed: 6.34 m/s
300
Sessions: 3 Last run: 2020-05-15
Total Average Speed: 5.39 m/s
Last Session Speed: 5.61 m/s
150
Sessions: 5 Last run: 2020-07-20
Total Average Speed: 6.56 m/s
Last Session Speed: 6.63 m/s
Report Card for the 150m sprint session

You've performed a 150 session 5 times.

Your average time based on all your results is 22.85 secs (6.57m/s)

Your average time in your last session on 2020-07-20 was better than your overall average by 0.21 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 2 reps in a session 31 days prior

Your average time in this most recent session was better than the last time you did this session on 2020-06-19 by 0.71 secs

Beating your last session average by this much is significant.

Your slowest rep in the last session (23.07) was better than your slowest rep in the session before (24.3) by 1.23 secs

This is super good.

Your best run in the last session (22.37) was better than your best run rep in the session before (22.4) by 0.03 secs

This is a good result.

You were 1.54 secs off your PB for this session

In this current form (22.37) your estimated 100m race time on tartan would be 14.56 secs

If you ran your PB time (20.83) it would be 13.66 secs in a 100m race

Vertical Jump with Ballistic Ball - Monthly Power