Monique McMahon

Power Improvement Meter
1489.7 Watts (+7.07%)
Strength Improvement Meter
54.2Kg (+1.85%)
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: 10.7 - 11.8


80m: 14.2 - 15.7


100m: 17.8 - 19.6


150m: 26.7 - 29.5


200m: 35.6 - 39.3


300m: 53.4 - 58.9


Last Workout

Power Clean: 12 reps on 2020-09-14
2835.8W 25.1% (2006.0W - 3318.0W)
1.34m/s 6.3% (1.13m/s - 1.52m/s)
42.5Kg -3.0% (35.0Kg - 50.0Kg)
1.28m 13.3% (1.04m - 1.48m)
0.26m/s -44.7% (0.03m/s - 0.47m/s)

Average Speed m/s

The average speed of the athlete in different situations over various distances
Squat
Reps: 395 Last Workout: 2020-07-07
Current Form -22.3%
Last Workout -14.9%
Avg
Recent
Last
Squat
Reps: 395 Last Workout: 2020-07-07
Current Form +14.1%
Last Workout -4.1%
Avg
Recent
Last
Squat Jump
Reps: 464 Last Workout: 2020-09-09
Current Form -0.9%
Last Workout -0.5%
Avg
Recent
Last
Snatch
Reps: 932 Last Workout: 2020-09-03
Current Form +24.4%
Last Workout +31.6%
Avg
Recent
Last
Power Clean
Reps: 1129 Last Workout: 2020-09-14
Current Form +10.3%
Last Workout +25.0%
Avg
Recent
Last
Hang Clean
Reps: 724 Last Workout: 2020-09-09
Current Form +0.9%
Last Workout -1.2%
Avg
Recent
Last
Flying 60
Sessions: 3 Last run: 2020-09-05
Total Average Speed: 7.95 m/s
Last Session Speed: 8.0 m/s
Deadlift
Reps: 36 Last Workout: 2019-08-18
Current Form +2.8%
Last Workout +9.7%
Avg
Recent
Last
80
Sessions: 4 Last run: 2020-06-06
Total Average Speed: 6.82 m/s
Last Session Speed: 7.29 m/s
300
Sessions: 6 Last run: 2020-08-04
Total Average Speed: 6.27 m/s
Last Session Speed: 6.24 m/s
150
Sessions: 4 Last run: 2020-07-18
Total Average Speed: 7.21 m/s
Last Session Speed: 7.32 m/s
Squat
Squat Jump
Snatch
Power Clean
Hang Clean
Report Card for the 150m sprint session

You've performed a 150 session 4 times.

Your average time based on all your results is 20.8 secs (7.21m/s)

Your average time in your last session on 2020-07-18 was better than your overall average by 0.32 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 0.4 secs slower

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

Your slowest rep in the last session (20.5) was worse than your slowest rep in the session before (20.12) by 0.38 secs.

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

Your best run in the last session (20.47) was worse than your best run in the session before (20.03) by 0.44 secs

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

You were 0.44 secs off your PB for this session

In this current form (20.47) your estimated 100m race time on tartan would be 13.49 secs

If you ran your PB time (20.03) it would be 13.2 secs in a 100m race

Squat Jump - Monthly Weight (Kg)
Squat Jump - Monthly Power
Squat - Monthly Weight (Kg)
Squat - Monthly Power
Snatch - Monthly Weight (Kg)
Snatch - Monthly Power
Power Clean - Monthly Weight (Kg)
Power Clean - Monthly Power
Hang Clean - Monthly Weight (Kg)
Hang Clean - Monthly Power
Between Legs Vertical Throw - Monthly Power