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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

11.2 - 12.3

80m

14.9 - 16.4

100m

18.6 - 20.6

150m

28.0 - 30.8

200m

37.3 - 41.1

300m

55.9 - 61.7
Flying 30
Sessions: 4 Last run: 2020-05-10
Total Average Speed: 6.45 m/s
Last Session Speed: 6.58 m/s
80
Sessions: 3 Last run: 2020-06-29
Total Average Speed: 6.2 m/s
Last Session Speed: 5.99 m/s
150
Sessions: 5 Last run: 2020-07-19
Total Average Speed: 6.64 m/s
Last Session Speed: 6.63 m/s
300
Sessions: 4 Last run: 2020-07-03
Total Average Speed: 5.47 m/s
Last Session Speed: 6.22 m/s
Event Date Result
1002020-08-1414.15
1002020-08-1414.24
1002020-08-0315.12
1002020-08-0314.97
1002020-08-0315.66
1002020-08-0315.02
1002020-08-0314.82
1002020-08-0315.55
2002020-07-3130.42
2002020-07-3130.11
2002020-07-3129.85
1502020-07-1921.93
1502020-07-1921.9
1502020-07-1924.08
1502020-07-1821.66
1502020-07-1821.9
Shotput 4kg2020-07-127.2
Shotput 4kg2020-07-057.05
3002020-07-0348.26
1202020-06-2917.09
802020-06-2914.35
1202020-06-2917.86
802020-06-2914.18
802020-06-2912.63
802020-06-2912.82
802020-06-2912.8
2002020-06-2628.83
2002020-06-2632.53
2002020-06-2632.12
2002020-06-2633.64
602020-06-239.85
602020-06-239.91
602020-06-239.55
602020-06-2310.45
2002020-06-2328.99
Shotput 4kg2020-06-216.83
1502020-06-1920.97
1502020-06-1921.39
1502020-06-1922.2
1002020-06-1614.14
1002020-06-1614.97
1002020-06-1613.91
1002020-06-1614.92
1002020-06-1615.14
1002020-06-1615.44
1002020-06-1615.19
1002020-06-1616.1
6002020-06-15134.26
6002020-06-15141.44
6002020-06-15140.39
1002020-06-0915.04
1002020-06-0914.59
1002020-06-0915.05
1002020-06-0915.53
1002020-06-0915.08
1002020-06-0915.33
1002020-06-0918.93
1002020-06-0918.47
1002020-06-0914.95
1002020-06-0916.07
1502020-06-0822.58
1502020-06-0821.96
1502020-06-0822.14
3002020-06-0553.46
3002020-06-0555.46
3002020-06-0559.92
3002020-06-0563.28
802020-05-2413.11
802020-05-2411.86
802020-05-2412.48
1002020-05-1915.1
1002020-05-1914.9
1002020-05-1915.3
1002020-05-1917.1
1002020-05-1916.9
1002020-05-1916.5
1002020-05-1915.9
1002020-05-1916.2
1502020-05-1825.3
1502020-05-1825.54
30 flying2020-05-104.81
30 flying2020-05-104.22
30 flying2020-05-104.22
30 flying2020-05-104.91
30 flying2020-05-104.62
30 flying2020-05-104.67
30 flying2020-05-104.37
30 flying2020-05-104.69
2002020-05-0830.5
2002020-05-0830.18
2002020-05-0831.49
1202020-05-0419.05
802020-05-0412.8
1202020-05-0420.09
802020-05-0413.03
1202020-05-0418.05
802020-05-0411.97
3002020-04-2455.76
3002020-04-2454.71
3002020-04-2458.55
3002020-04-2460.89
602020-04-218.62
602020-04-219.35
602020-04-219.69
602020-04-2110.2
3002020-04-2155.3
30 flying2020-04-194.27
30 flying2020-04-194.34
30 flying2020-04-194.42
30 flying2020-04-194.53
30 flying2020-04-194.94
4002020-04-1081
4002020-04-1086
4002020-04-1089
50 flying2020-04-098.31
50 flying2020-04-099.03
50 flying2020-04-099.51
50 flying2020-04-099.59
30 flying2020-04-064.4
30 flying2020-04-064.7
30 flying2020-04-064.8
30 flying2020-04-064.9
30 flying2020-04-065.1
3002020-04-0648.23
30 flying2020-03-314.4
30 flying2020-03-314.7
30 flying2020-03-314.8
30 flying2020-03-314.9
30 flying2020-03-315.2
Report Card for the 150m sprint session

You've performed a 150 session 5 times.

Your average time based on all your results is 22.58 secs (6.64m/s)

Your average time in your last session on 2020-07-19 was slower than your overall average by 0.06 secs

It's not much slower but we generally expect it better than average

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

You did 3 reps in the most recent session and 2 reps in a session 1 days prior

Your average time in this most recent session wasn't as good as the last time your did this session. You are 0.86 secs slower

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

Your slowest rep in the last session (24.08) was worse than your slowest rep in the session before (21.9) by 2.18 secs.

This is a pretty terrible result.

Your best run in the last session (21.9) was worse than your best run in the session before (21.66) by 0.24 secs

It's pretty close, it shows great consistency.

You were 0.93 secs off your PB for this session

In this current form (21.9) your estimated 100m race time on tartan would be 14.25 secs

If you ran your PB time (20.97) it would be 13.75 secs in a 100m race