Hi Kai Zhe Tan, 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

11.1 - 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
Flying 30
Sessions: 4 Last run: 2020-06-28
Total Average Speed: 6.98 m/s
Last Session Speed: 6.99 m/s
Flying 60
Sessions: 2 Last run: 2020-07-10
Total Average Speed: 7.22 m/s
Last Session Speed: 7.38 m/s
80
Sessions: 6 Last run: 2020-07-16
Total Average Speed: 6.54 m/s
Last Session Speed: 6.61 m/s
150
Sessions: 5 Last run: 2020-07-20
Total Average Speed: 6.56 m/s
Last Session Speed: 6.63 m/s
300
Sessions: 3 Last run: 2020-05-15
Total Average Speed: 5.39 m/s
Last Session Speed: 5.61 m/s
Event Date Result
1002020-08-1414.59
1002020-08-1414.7
1002020-08-1414.64
1002020-08-1422.1
202020-08-123.78
202020-08-123.86
202020-08-123.77
202020-08-124
202020-08-124.05
202020-08-123.98
202020-08-123.64
202020-08-124.02
1002020-08-0614.55
2002020-08-0632.99
8002020-08-06183
1002020-08-0319.25
1002020-08-0315.74
1002020-08-0316.13
602020-07-259
602020-07-258.9
1002020-07-2514.4
Long Jump2020-07-253.96
Long Jump2020-07-253.84
Long Jump2020-07-254.07
1502020-07-2022.37
1502020-07-2022.49
1502020-07-2023.07
1502020-07-1926.65
1502020-07-1926.93
1502020-07-1930.43
1502020-07-1924.5
1502020-07-1925.4
1502020-07-1926.69
802020-07-1611.92
802020-07-1612.25
802020-07-1612.02
802020-07-1612.21
60 flying2020-07-108.04
60 flying2020-07-108.11
60 flying2020-07-108.25
60 flying2020-07-098.1
60 flying2020-07-098.43
60 flying2020-07-098.5
60 flying2020-07-098.52
60 flying2020-07-098.56
30 flying2020-06-284.25
30 flying2020-06-284.18
30 flying2020-06-284.1
30 flying2020-06-284.34
30 flying2020-06-284.38
30 flying2020-06-284.31
30 flying2020-06-284.44
Sprint Bound Index2020-06-24113.12
602020-06-239.53
602020-06-239.37
602020-06-239.86
602020-06-239.2
602020-06-239.37
602020-06-239.51
2002020-06-2331.55
1502020-06-1922.4
1502020-06-1924.3
6002020-06-15150.2
6002020-06-15157.29
6002020-06-15148.49
1502020-06-0823.64
1502020-06-0823.05
1502020-06-0822.97
3002020-06-0567.52
3002020-06-0566.22
3002020-06-0567.17
3002020-06-0573.86
802020-05-2412
1502020-05-1831.6
1502020-05-1830.8
3002020-05-1551.74
3002020-05-1555.25
602020-05-129.27
602020-05-129.05
602020-05-129.17
602020-05-129.03
30 flying2020-05-114.3
30 flying2020-05-114.15
30 flying2020-05-114.26
30 flying2020-05-114.25
30 flying2020-05-114.35
30 flying2020-05-114.36
30 flying2020-05-114.52
30 flying2020-05-104.25
30 flying2020-05-104.3
30 flying2020-05-104.29
30 flying2020-05-104.23
30 flying2020-05-104.41
30 flying2020-05-104.3
2002020-05-0832.43
1202020-05-0418.67
802020-05-0411.88
802020-05-0312.49
802020-05-0312.57
802020-05-0312.67
802020-05-0312.87
802020-05-0312.88
4002020-05-01103.46
4002020-05-0189.3
4002020-05-0190.3
1502020-04-2723.29
1502020-04-2724.36
1502020-04-2724.35
3002020-04-2466.38
3002020-04-2466.71
3002020-04-2464.98
3002020-04-2468.51
3002020-04-2469.69
602020-04-218.12
602020-04-218.43
602020-04-218.66
602020-04-218.83
3002020-04-2161.05
802020-04-2011.69
802020-04-2011.89
802020-04-2012.13
1202020-04-2018.64
1202020-04-2019.37
1202020-04-2019.42
30 flying2020-04-194.24
30 flying2020-04-194.25
30 flying2020-04-194.3
30 flying2020-04-194.34
3002020-04-1954.77
1502020-04-1420.83
1502020-04-1421.63
1502020-04-1421.79
1502020-04-1422.15
802020-04-1312.05
802020-04-1312.26
1202020-04-1320.87
1202020-04-1321
4002020-04-1083
4002020-04-1092
4002020-04-1098
1002019-12-2114.52
2002019-12-2131.8
1002019-12-1414.4
2002019-12-1430.33
Long Jump2019-12-144.06
602019-12-078.4
1502019-12-0723.6
602019-11-099.05
2002019-11-0933.14
Long Jump2019-11-093.81
1002019-11-0214.61
602019-10-269.01
2002019-10-2632.94
1002019-10-1915.27
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