Steph Alberts

Power Improvement Meter
1039.7 Watts (+0.06%)
Strength Improvement Meter
40.0Kg (+0.00%)
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: 12.1 - 13.4

80m: 16.1 - 17.8

100m: 20.2 - 22.3

150m: 30.3 - 33.4

200m: 40.4 - 44.5

300m: 60.6 - 66.8

Last Workout

Squat Jump: 3 reps on 2020-07-06
1039.7W 0.0% (1002.0W - 1080.0W)
0.98m/s 0.0% (0.93m/s - 1.04m/s)
40.0Kg 0.0% (40.0Kg - 40.0Kg)
0.11m 0.0% (0.0m - 0.33m)
0.46m/s 0.0% (0.32m/s - 0.56m/s)

Average Speed m/s

The average speed of the athlete in different situations over various distances
Flying 30
Sessions: 2 Last run: 2020-06-29
Total Average Speed: 7.39 m/s
Last Session Speed: 7.44 m/s
Sessions: 3 Last run: 2020-07-16
Total Average Speed: 6.68 m/s
Last Session Speed: 6.73 m/s
Sessions: 2 Last run: 2020-07-20
Total Average Speed: 6.59 m/s
Last Session Speed: 6.61 m/s
Squat Jump
Report Card for the 150m sprint session

You've performed a 150 session 2 times.

Your average time based on all your results is 22.76 secs (6.59m/s)

You only did one run in your last session on 2020-07-20 and it was better than your overall average by 0.05 secs

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

You did 1 reps in the most recent session and 1 reps in a session 84 days prior

To beat your last session average is not always easy. This rate of improvement is exactly what we want.

Your only run in the last session (22.71) was thankfuly better than your slowest rep in the session before (22.8) by 0.09 secs. There would be trouble if it wasn't.

Your only run in the last session (22.71) was better than your only run in the session before (22.8) by 0.09 secs.

This is a good result.

You got a new PB for this session of 22.71 secs

This means your estimated 100m race time on tartan would be 14.67 secs