Riley Sloan

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: 9.8 - 10.8

80m: 13.0 - 14.3

100m: 16.3 - 17.9

150m: 24.4 - 26.9

200m: 32.5 - 35.9

300m: 48.8 - 53.8

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: 8.43 m/s
Last Session Speed: 8.75 m/s
Sessions: 4 Last run: 2020-07-16
Total Average Speed: 7.41 m/s
Last Session Speed: 7.83 m/s
Sessions: 2 Last run: 2020-07-03
Total Average Speed: 6.68 m/s
Last Session Speed: 7.08 m/s
Sessions: 2 Last run: 2020-07-19
Total Average Speed: 8.02 m/s
Last Session Speed: 8.13 m/s
Report Card for the 150m sprint session

You've performed a 150 session 2 times.

Your average time based on all your results is 18.7 secs (8.02m/s)

Your average time in your last session on 2020-07-19 was better than your overall average by 0.26 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 1 reps in a session 30 days prior

Your average time in this most recent session was better than only run you did this session on 2020-06-19 by 0.78 secs

Beating your last session average by this much is significant.

Your slowest rep in the last session (18.59) was better than your slowest rep in the session before (19.22) by 0.63 secs

This is good to see.

Your best run in the last session (18.29) was better than your only run in the session before (19.22) by 0.93 secs

This is amazing.

You got a new PB for this session of 18.29 secs

This means your estimated 100m race time on tartan would be 12.16 secs