Hi Zak Evans, 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

12.2 - 13.5

80m

16.3 - 18.0

100m

20.4 - 22.5

150m

30.5 - 33.7

200m

40.7 - 44.9

300m

61.1 - 67.4
Flying 30
Sessions: 3 Last run: 2020-06-28
Total Average Speed: 6.82 m/s
Last Session Speed: 6.7 m/s
80
Sessions: 3 Last run: 2020-05-04
Total Average Speed: 6.42 m/s
Last Session Speed: 6.35 m/s
150
Sessions: 2 Last run: 2020-04-27
Total Average Speed: 6.35 m/s
Last Session Speed: 6.25 m/s
300
Sessions: 5 Last run: 2020-06-05
Total Average Speed: 5.57 m/s
Last Session Speed: 5.87 m/s
Event Date Result
1002020-08-0318.09
1002020-08-0315.98
1002020-08-0315.67
1002020-08-0316.93
1002020-08-0316.29
1002020-08-0316.49
602020-07-258.9
602020-07-259
Discus 750g2020-07-2521.06
Shotput 2kg2020-07-2510.14
Shotput 2kg2020-07-2510.3
Shotput 2kg2020-07-258.02
Shotput 2kg2020-07-259.29
Shotput 2kg2020-07-259.01
Shotput 2kg2020-07-258.63
Shotput 2kg2020-07-129.1
Shotput 2kg2020-07-059.25
30 flying2020-06-284.52
30 flying2020-06-284.4
30 flying2020-06-284.38
30 flying2020-06-284.5
30 flying2020-06-284.57
30 flying2020-06-284.48
30 flying2020-06-284.5
Shotput 2kg2020-06-289.1
Discus 750g2020-06-2827.5
2002020-06-2634.14
2002020-06-2634.48
2002020-06-2635.01
Sprint Bound Index2020-06-2497.99
Shotput 2kg2020-06-219.9
6002020-06-15144.06
6002020-06-15148.05
6002020-06-15147.96
402020-06-066.9
602020-06-069.4
402020-06-065.93
202020-06-063.52
202020-06-063.55
3002020-06-0551.1
1502020-05-1831.6
1502020-05-1830.8
3002020-05-1554.5
3002020-05-1568.75
3002020-05-1550.7
1002020-05-1416.7
1002020-05-1416.1
1002020-05-1416
1002020-05-1415.8
602020-05-129.34
602020-05-129.36
602020-05-129.42
602020-05-129.5
3002020-05-1257.96
30 flying2020-05-114.28
30 flying2020-05-114.3
30 flying2020-05-114.3
30 flying2020-05-114.34
30 flying2020-05-114.38
30 flying2020-05-114.53
30 flying2020-05-114.61
2002020-05-0832.28
2002020-05-0833.67
2002020-05-0834.28
802020-05-0412.3
802020-05-0412.41
802020-05-0412.83
802020-05-0412.84
1202020-05-0419.06
1202020-05-0419.28
1202020-05-0420.09
1202020-05-0420.33
802020-05-0312.31
802020-05-0312.39
802020-05-0312.43
802020-05-0312.47
802020-05-0312.79
4002020-05-0182.58
4002020-05-0185.39
4002020-05-0187.5
1502020-04-2723.57
1502020-04-2724
1502020-04-2724.41
3002020-04-2464.16
3002020-04-2465.01
3002020-04-2466.05
3002020-04-2466.9
3002020-04-2469.03
602020-04-218.64
602020-04-218.81
602020-04-219.05
602020-04-219.32
3002020-04-2157.08
802020-04-2012.06
802020-04-2012.28
802020-04-2012.46
1202020-04-2018.94
1202020-04-2019.51
1202020-04-2019.64
30 flying2020-04-194.22
30 flying2020-04-194.24
30 flying2020-04-194.28
30 flying2020-04-194.34
30 flying2020-04-194.39
3002020-04-1951.63
1502020-04-1422.91
1502020-04-1423.06
1502020-04-1423.82
High Jump2019-09-141.15
Long Jump2019-09-143.83
Shotput 2kg2019-09-148.84
1002019-09-1415.5
4002019-09-1401:17.9
Report Card for the 150m sprint session

You've performed a 150 session 2 times.

Your average time based on all your results is 23.63 secs (6.35m/s)

Your average time in your last session on 2020-04-27 was slower than your overall average by 0.36 secs

It's not much slower but we generally expect it better than average

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

You did 3 reps in the most recent session and 3 reps in a session 13 days prior

Your average time in this most recent session wasn't as good as the last time your did this session. You are 0.73 secs slower

It's a bit slower than we'd like to see.

Your slowest rep in the last session (24.41) was worse than your slowest rep in the session before (23.82) by 0.59 secs.

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

Your best run in the last session (23.57) was worse than your best run in the session before (22.91) by 0.66 secs

This is not good. You shouldn't be this far behind.

You were 0.66 secs off your PB for this session

In this current form (23.57) your estimated 100m race time on tartan would be 15.06 secs

If you ran your PB time (22.91) it would be 14.8 secs in a 100m race