Nicholas Dowling

Power Improvement Meter
1141.9 Watts (-2.92%)
Strength Improvement Meter
45.7Kg (+12.64%)
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: 9.2 - 10.2


80m: 12.3 - 13.6


100m: 15.4 - 17.0


150m: 23.1 - 25.4


200m: 30.8 - 33.9


300m: 46.1 - 50.9


Last Workout

Squat: 23 reps on 2019-10-30
807.4W -16.4% (171.0W - 1353.0W)
0.59m/s -20.3% (0.1m/s - 1.02m/s)
65.22Kg 13.6% (60.0Kg - 80.0Kg)
0.54m 10.2% (0.07m - 0.84m)
0.37m/s -27.5% (0.17m/s - 0.56m/s)

Power Clean: 13 reps on 2019-10-30
1613.4W -2.1% (939.0W - 2467.0W)
1.44m/s 0.7% (1.11m/s - 1.8m/s)
36.15Kg -7.7% (30.0Kg - 40.0Kg)
1.36m 6.3% (1.18m - 1.73m)
0.43m/s -4.4% (0.08m/s - 0.88m/s)

Snatch: 18 reps on 2019-10-30
1388.6W -7.2% (977.0W - 2754.0W)
1.96m/s -0.5% (1.59m/s - 2.33m/s)
25.0Kg -7.5% (25.0Kg - 25.0Kg)
1.94m 3.7% (1.63m - 2.46m)
0.55m/s -1.8% (0.12m/s - 0.81m/s)

Average Speed m/s

The average speed of the athlete in different situations over various distances
Squat
Reps: 44 Last Workout: 2019-10-30
Current Form -16.4%
Last Workout -16.4%
Avg
Recent
Last
Squat
Reps: 44 Last Workout: 2019-10-30
Current Form +9.5%
Last Workout +9.5%
Avg
Recent
Last
Squat Jump
Reps: 31 Last Workout: 2019-01-20
Current Form +18.7%
Last Workout +18.7%
Avg
Recent
Last
Snatch
Reps: 52 Last Workout: 2019-10-30
Current Form -5.6%
Last Workout -7.1%
Avg
Recent
Last
Power Clean
Reps: 18 Last Workout: 2019-10-30
Current Form -2.0%
Last Workout -2.0%
Avg
Recent
Last
Hang Clean
Reps: 13 Last Workout: 2019-01-28
Current Form +2.2%
Last Workout +2.2%
Avg
Recent
Last
Deadlift
Reps: 9 Last Workout: 2019-09-07
Current Form -23.3%
Last Workout -23.3%
Avg
Recent
Last
80
Sessions: 3 Last run: 2020-07-02
Total Average Speed: 8.03 m/s
Last Session Speed: 8.15 m/s
300
Sessions: 2 Last run: 2020-07-03
Total Average Speed: 7.0 m/s
Last Session Speed: 7.35 m/s
150
Sessions: 4 Last run: 2020-07-20
Total Average Speed: 8.21 m/s
Last Session Speed: 8.26 m/s
Squat
Squat Jump
Snatch
Power Clean
Hang Clean
Bench Press
Report Card for the 150m sprint session

You've performed a 150 session 4 times.

Your average time based on all your results is 18.26 secs (8.22m/s)

Your average time in your last session on 2020-07-20 was better than your overall average by 0.11 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 3 reps in a session 30 days prior

Your average time in this most recent session was better than the last time you did this session on 2020-06-20 by 0.73 secs

Beating your last session average by this much is significant.

Your slowest rep in the last session (18.54) was better than your slowest rep in the session before (19.11) by 0.57 secs

This is good to see.

Your best run in the last session (17.89) was better than your best run rep in the session before (18.54) by 0.65 secs

This is amazing.

You were 0.59 secs off your PB for this session

In this current form (17.89) your estimated 100m race time on tartan would be 11.89 secs

If you ran your PB time (17.3) it would be 11.53 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