Hi Steph Alberts, welcome back!

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

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
Flying 30
Sessions: 2 Last run: 2020-06-29
Total Average Speed: 7.39 m/s
Last Session Speed: 7.44 m/s
80
Sessions: 3 Last run: 2020-07-16
Total Average Speed: 6.68 m/s
Last Session Speed: 6.73 m/s
150
Sessions: 2 Last run: 2020-07-20
Total Average Speed: 6.59 m/s
Last Session Speed: 6.61 m/s
Event Date Result
602020-07-239.03
602020-07-238.67
602020-07-239.06
602020-07-239.13
602020-07-239
1502020-07-2022.71
802020-07-1611.75
802020-07-1612
802020-07-1611.86
802020-07-1611.97
802020-07-1612.7
802020-07-1612.6
302020-07-025.47
302020-07-025.36
602020-07-029
602020-07-028.7
1202020-07-0216.97
30 flying2020-06-294.12
30 flying2020-06-294
30 flying2020-06-294.1
30 flying2020-06-293.9
30 flying2020-06-254.2
30 flying2020-06-254
30 flying2020-06-254.1
402020-06-225.84
402020-06-225.97
402020-06-225.85
402020-06-225.78
402020-06-226.04
402020-06-225.74
402020-06-225.56
402020-06-225.82
402020-06-225.59
402020-06-185.5
402020-06-185.9
402020-06-186.1
402020-06-185.82
Sprint Bound Index2020-06-1587.55
502020-06-089.72
1002020-06-0817.96
1502020-06-0823.03
1002020-05-1417.3
802020-05-1413.7
602020-05-149.7
802020-05-1412.9
602020-04-308.3
602020-04-308.4
602020-04-308.5
602020-04-308.9
2002020-04-3030.5
602020-04-279.85
602020-04-2710
602020-04-2710.2
1502020-04-2722.8
402020-04-186.11
402020-04-186.14
402020-04-186.27
402020-04-186.86
802020-04-1311.02
802020-04-1311.23
802020-04-1311.31
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