Hi Xin Min Tan, welcome back!

Your performance and power management dashboard.

Average Speed m/s
Recovery
,
Race
,
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

10.2 - 11.3

80m

13.6 - 15.0

100m

17.0 - 18.8

150m

25.6 - 28.2

200m

34.1 - 37.6

300m

51.1 - 56.4
Flying 30
Sessions: 4 Last run: 2020-06-28
Total Average Speed: 8.06 m/s
Last Session Speed: 8.17 m/s
Flying 60
Sessions: 2 Last run: 2020-07-10
Total Average Speed: 8.44 m/s
Last Session Speed: 8.7 m/s
80
Sessions: 3 Last run: 2020-05-24
Total Average Speed: 7.21 m/s
Last Session Speed: 7.56 m/s
150
Sessions: 4 Last run: 2020-06-19
Total Average Speed: 7.45 m/s
Last Session Speed: 7.68 m/s
300
Sessions: 3 Last run: 2020-07-03
Total Average Speed: 6.7 m/s
Last Session Speed: 6.88 m/s
Event Date Result
1002020-08-1416.55
1002020-08-1416.21
1002020-08-1415.67
1002020-08-1415.77
2002020-07-3131.31
60 flying2020-07-107.04
60 flying2020-07-106.8
60 flying2020-07-106.85
2002020-07-0726.14
3002020-07-0343.6
30 flying2020-06-283.79
30 flying2020-06-283.68
30 flying2020-06-283.71
30 flying2020-06-283.61
30 flying2020-06-283.66
30 flying2020-06-283.55
Sprint Bound Index2020-06-2474.92
1502020-06-1919.83
1502020-06-1919.2
60 flying2020-06-147.22
60 flying2020-06-147.38
60 flying2020-06-147.4
1502020-06-0819.37
1502020-06-0819.18
3002020-06-0544.43
3002020-06-0546.17
150 flying2020-06-0119.66
150 flying2020-06-0119.69
30 flying2020-05-313.53
30 flying2020-05-313.92
30 flying2020-05-313.59
30 flying2020-05-313.61
30 flying2020-05-313.45
30 flying2020-05-313.53
2002020-05-2928.3
802020-05-2410.46
802020-05-2410.7
1502020-05-1825.2
1502020-05-1824.9
1502020-05-1825.7
3002020-05-1545
3002020-05-1553.4
3002020-05-1562.1
30 flying2020-05-103.69
30 flying2020-05-103.7
30 flying2020-05-103.73
30 flying2020-05-103.77
30 flying2020-05-103.81
2002020-05-0827.22
2002020-05-0828.18
802020-05-0310.69
802020-05-0310.77
802020-05-0310.83
802020-05-0311.02
4002020-05-0172.92
4002020-05-0173.51
1502020-04-2719.68
1502020-04-2720.3
3002020-04-2448.6
3002020-04-2452.03
3002020-04-2454.24
30 flying2020-04-193.9
30 flying2020-04-193.93
30 flying2020-04-194.02
30 flying2020-04-194.03
1502020-04-1419.78
1502020-04-1420.28
1502020-04-1420.78
1502020-04-1422.95
802020-04-1311.76
802020-04-1311.8
802020-04-1311.89
1202020-04-1316.77
1202020-04-1317.03
602020-03-148.3
1002020-02-2113.42
2002020-02-2127.7
1002019-12-2113.02
2002019-12-2127.38
1002019-12-1412.98
602019-11-098.43
2002019-11-0927.44
1002019-11-0213.16
602019-10-268.3
2002019-10-2628.09
1002019-10-1913.18
602019-10-128.58
2002019-10-1227.87
1002019-10-1113.2
602019-10-058.1
2002019-10-0529.2
1002019-09-2813.2
4002019-09-2801:09.4
1002019-09-2613.37
1002019-09-1413.4
602019-06-158.2
1002019-06-1512.9
Report Card for the 150m sprint session

You've performed a 150 session 4 times.

Your average time based on all your results is 20.14 secs (7.45m/s)

Your average time in your last session on 2020-06-19 was better than your overall average by 0.62 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 11 days prior

Your average time in this most recent session wasn't as good as the last time your did this session. You are 0.25 secs slower

It's not too bad. Still pretty close.

Your slowest rep in the last session (19.83) was worse than your slowest rep in the session before (19.37) by 0.46 secs.

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

Your best run in the last session (19.2) was worse than your best run in the session before (19.18) by 0.02 secs

It's pretty close, it shows great consistency.

You were 0.02 secs off your PB for this session

In this current form (19.2) your estimated 100m race time on tartan would be 12.72 secs

If you ran your PB time (19.18) it would be 12.71 secs in a 100m race