`Complete Hurdle Touchdown Times Reference Calculator Men's 55m Hurdles Men's 60m Hurdles Men's 110m Hurdles Men's 300m Hurdles Men's 400m HurdlesAutoAuto Auto AutoHandHand Hand HandWomen's 55m Hurdles Women's 60m Hurdles Women's 100m Hurdles Women's 300m Hurdles Women's 400m HurdlesAutoAuto Auto AutoHandHand Hand HandAutoHandAutoHandNote: The auto timed reference calculators are mostly used for race analysis when using Dartfish or other video analysis software programs. The hand timed reference calculators are helpful to the coach when using a stopwatch to get the athletes touchdown times on race day. The calculators are identical with the exception of a .24 hand time adjustment.Hurdle Practice Recording Sheets By EventMen's 55 Hurdles Men's 60 Hurdles Men's 110 HurdlesMen's 300 HurdlesWomen's 55 Hurdles Women's 60 HurdlesWomen's 100 HurdlesWomen's 300 HurdlesMen's 400 HurdlesWomen's 400 HurdlesMen's Special 3 Step/5 Step Overspeed High Hurdle Workout Women's Special 3 Step/5 Step Overspeed High Hurdle WorkoutCreated by Coach Jeff McAuleyVersion 1.0 © Jeff McAuley/ Speed Revolution 2010Complete Hurdle Touchdown Times Reference CalculatorCreated by Coach Jeff McAuley©Jeff McAuley/ Speed Revolution MEN'S 55M HURDLES This is the men's model for the 55H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 7.30 2.70 3.79 4.85 5.91 6.94 7.30 Cumulative Time &lt;&lt;&lt; Back 1.08 1.06 1.06 1.04 0.36 Splits hhhhhh Other Useful Stats: 1 1 Current Predicted 110H Time= Assuming proper hurdle rhythm endurance training. H1-H5= 4.24 13.72 Equivalent 60mH Time= 7.84 MEN'S 60M HURDLES This is the men's model for the 60H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 8.00 2.76 3.87 4.95 6.03 7.08 8.00 Cumulative Time &lt;&lt;&lt; Back 1.11 1.08 1.08 1.06 0.92 Splits Other Useful Stats: 1 1 Current Predicted 110H Time= Assuming proper hurdle rhythm endurance training. H1-H5= 4.33 14.01 Equivalent 55 mH Time= 7.45 MEN'S 110M HURDLES This is the men's model for the 110H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 15.50 3.05 4.28 5.48 6.67 7.84 9.02 10.22 11.42 12.62 13.86 &lt;&lt;&lt; Back 1.22 1.20 1.19 1.17 1.18 1.20 1.20 1.20 1.24 Other useful Stats: H1-H5= 4.79 Current Predicted 55mH Time= 8.24 Current Predicted 60mH Time= 8.85(Automatic Times)Finish 15.50 Cumulative Time 1.64 SplitsMEN'S 300M HURDLES This is the men's model for the 400H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 Finish 40.00 6.80 11.11 15.46 19.90 24.45 29.11 33.91 38.83 40.00 Cumulative Time &lt;&lt;&lt; Back 4.31 4.34 4.44 4.55 4.67 4.79 4.92 1.17 Splits Other Useful Stats: Split at 200 Meters= 26.21 Final 100 Meters= 13.79 1 Current Projected 400H race time for a performer of this ability= 55.94 1 The projected 400mH race time assumes that the athlete is trained mentally and physically to handle the demands of the 400H. MEN'S 400M HURDLES This is the men's model for the 400H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 48.00 5.95 9.72 13.52 17.40 21.38 25.47 29.66 33.96 38.38 42.94 &lt;&lt;&lt; Back 3.77 3.80 3.88 3.98 4.08 4.19 4.30 4.42 4.56 Other Useful Stats: Split at 200 Meters= 22.93 Final 200 Meters= 25.07 Diff. First/Last 200m= 2.14 Split at 300 Meters= 34.99 Final 100 Meters= 13.01 Current Projected 300H race time for a performer of this ability= 34.32 Typical flat 400 meter ranges necessary for this performance: If the athlete has exceptional hurdle skill45.47 To 46.79 If the athlete has a good level of hurdle skill44.46 To 45.47 If the athlete is still learning how to hurdle41.94 To 44.46 ©Jeff McAuley/ Speed Revolution 2010Finish 48.00 Cumulative Time 5.06 SplitsComplete Hurdle Touchdown Times Reference CalculatorCreated by Coach Jeff McAuley©Jeff McAuley/ Speed Revolution WOMEN'S 55M HURDLES This is the women's model for the 55H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 8.40 2.98 4.14 5.28 6.41 7.53 8.40 Cumulative Time &lt;&lt;&lt; Back 1.16 1.14 1.13 1.12 0.87 Splits Other Useful Stats: H1-H5= 4.55 Equivalent 60mH Time= 9.031 1(Automatic Times)Current Predicted 100H Time=14.592Typical Projected Outdoor 100H Time=14.40The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression. WOMEN'S 60M HURDLES This is the women's model for the 60H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 9.10 3.01 4.18 5.32 6.46 7.59 9.10 Cumulative Time &lt;&lt;&lt; Back 1.17 1.15 1.14 1.13 1.51 Splits Other Useful Stats: H1-H5= 4.58 Equivalent 55mH Time= 8.471 1Current Predicted 100H Time=14.712Typical Projected Outdoor 100H Time=14.52The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression. WOMEN'S 100M HURDLES This is the women's model for the 100H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 13.72 2.80 3.90 4.97 6.02 7.08 8.13 9.19 10.28 11.38 12.51 &lt;&lt;&lt; Back 1.09 1.07 1.06 1.05 1.06 1.06 1.09 1.10 1.14 Other Useful Stats: H1-H5= 4.27 Current Predicted 55mH Time= 7.90 Current Predicted 60mH Time= 8.49Finish 13.72 Cumulative Time 1.21 SplitsWOMEN'S 300M HURDLES This is the women's model for the 300H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 Finish 45.00 7.42 12.24 17.15 22.14 27.24 32.47 37.83 43.36 45.00 Cumulative Time &lt;&lt;&lt; Back 4.83 4.91 4.99 5.10 5.23 5.36 5.54 7.17 Splits Other Useful Stats: Split at 200 Meters= 29.48 Final 100 Meters= 17.761 1Current Projected 400H race time for a performer of this ability= 62.94 The projected 400mH race time assumes that the athlete is trained mentally and physically to handle the demands of the 400H.WOMEN'S 400M HURDLES This is the women's model for the 400H just input your desired time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 53.20 6.36 10.50 14.72 19.00 23.37 27.86 32.46 37.21 42.12 47.21 &lt;&lt;&lt; Back 4.14 4.21 4.28 4.37 4.49 4.60 4.75 4.91 5.09 Other Useful Stats: Split at 200 Meters= 25.30 Final 200 Meters= 27.90 Diff. First/Last 200m= 2.61 Split at 300 Meters= 38.61 Final 100 Meters= 14.59 Current Projected 300H race time for a performer of this ability= 38.04 Typical flat 400 meter ranges necessary for this performance: If the athlete has exceptional hurdle skill50.40 To 51.86 If the athlete has a good level of hurdle skill49.28 To 50.40 If the athlete is still learning how to hurdle46.48 To 49.28 ©Jeff McAuley/ Speed Revolution 2010Finish 53.20 Cumulative Time 5.99 SplitsComplete Hurdle Touchdown Times Reference CalculatorCreated by Coach Jeff McAuley©Jeff McAuley/ Speed Revolution MEN'S 55M HURDLES This is the men's model for the 55H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 7.50 2.54 3.65 4.74 5.83 6.89 7.26 HAND Cumulative Time &lt;&lt;&lt; Back 1.11 1.09 1.09 1.07 0.37 Splits Other Useful Stats: 1 1 Current Predicted 110H Time= Assuming proper hurdle rhythm endurance training. H1-H5= 4.36 14.10 (Auto) Equivalent 60mH Time= 8.05 (Auto) MEN'S 60M HURDLES This is the men's model for the 60H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 8.40 2.66 3.82 4.96 6.09 7.20 8.16 HAND Cumulative Time &lt;&lt;&lt; Back 1.16 1.14 1.13 1.11 0.96 Splits Other Useful Stats: 1 1 Current Predicted 110H Time= Assuming proper hurdle rhythm endurance training. H1-H5= 4.54 14.71 (Auto) Equivalent 55 mH Time= 7.82 (Auto) MEN'S 110M HURDLES This is the men's model for the 110H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 Finish 15.50 2.81 4.04 5.24 6.43 7.60 8.78 9.98 11.18 12.38 13.62 15.26 HAND Cum. Time &lt;&lt;&lt; Back 1.22 1.20 1.19 1.17 1.18 1.20 1.20 1.20 1.24 1.64 Splits Other useful Stats: H1-H5= 4.79 Current Predicted 55mH Time= 8.24 (Auto) Current Predicted 60mH Time= 8.85 (Auto) MEN'S 300M HURDLES This is the men's model for the 400H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 Finish 40.00 6.56 10.87 15.22 19.66 24.21 28.87 33.67 38.59 39.76 HAND Cumulative Time &lt;&lt;&lt; Back 4.31 4.34 4.44 4.55 4.67 4.79 4.92 1.17 Splits Other Useful Stats: Split at 200 Meters= 25.97 (Hand) Final 100 Meters= 13.79 1 Current Projected 400H race time for a performer of this ability= 55.61 (Auto) 1 The projected 400mH race time assumes that the athlete is trained mentally and physically to handle the demands of the 400H. MEN'S 400M HURDLES This is the men's model for the 400H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 Finish 50.20 5.98 9.93 13.90 17.96 22.12 26.39 30.78 35.28 39.90 44.67 49.96 HAND Cum. Time &lt;&lt;&lt; Back 3.95 3.97 4.06 4.16 4.27 4.39 4.50 4.62 4.77 5.29 Splits Other Useful Stats: Split at 200 Meters= 23.98 (Hand) Final 200 Meters= 25.98 Diff. First/Last 200m= 2.24 (Actual Auto Differential) Split at 300 Meters= 36.59 (Hand) Final 100 Meters= 13.37 Current Projected 300H race time for a performer of this ability= 35.89 (Auto) Typical flat 400 meter ranges necessary for this performance: If the athlete has exceptional hurdle skill47.56 To 48.70 (Auto) If the athlete has a good level of hurdle skill46.28 To 47.33 (Auto) If the athlete is still learning how to hurdle43.65 To 46.28 (Auto) ©Jeff McAuley/ Speed Revolution 2010(Hand Times)Complete Hurdle Touchdown Times Reference CalculatorCreated by Coach Jeff McAuley©Jeff McAuley/ Speed Revolution WOMEN'S 55M HURDLES This is the women's model for the 55H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 8.60 2.81 4.00 5.17 6.32 7.47 8.36 HAND Cumulative Time &lt;&lt;&lt; Back 1.19 1.17 1.15 1.15 0.89 Splits Other Useful Stats: H1-H5= 4.65 Equivalent 60mH Time= 9.24 (Auto)1 1(Hand Times)Current Predicted 100H Time=14.97(Auto)2Typical Projected Outdoor 100H Time=14.78(Auto)The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression. WOMEN'S 60M HURDLES This is the women's model for the 60H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 Finish 9.30 2.83 4.03 5.20 6.36 7.52 9.06 HAND Cumulative Time &lt;&lt;&lt; Back 1.20 1.17 1.16 1.15 1.54 Splits Other Useful Stats: H1-H5= 4.68 Equivalent 55mH Time= 8.65 (Auto)1 1Current Predicted 100H Time=15.07(Auto)2Typical Projected Outdoor 100H Time=14.87(Auto)The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression. WOMEN'S 100M HURDLES This is the women's model for the 100H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 Finish 13.00 2.42 3.45 4.47 5.47 6.47 7.47 8.47 9.50 10.54 11.62 12.76 HAND Cum. Time &lt;&lt;&lt; Back 1.03 1.01 1.00 1.00 1.00 1.00 1.03 1.04 1.08 1.14 Splits Other Useful Stats: H1-H5= 4.05 Current Predicted 55mH Time= 7.48 (Auto) Current Predicted 60mH Time= 8.04 (Auto) WOMEN'S 300M HURDLES This is the women's model for the 300H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 Finish 45.50 7.26 12.14 17.10 22.15 27.30 32.59 38.01 43.61 45.26 HAND Cumulative Time &lt;&lt;&lt; Back 4.88 4.96 5.05 5.15 5.29 5.42 5.60 7.25 Splits Other Useful Stats: Split at 200 Meters= 29.81 (Hand) Final 100 Meters= 17.961 1Current Projected 400H race time for a performer of this ability= 63.64 (Auto) The projected 400mH race time assumes that the athlete is trained mentally and physically to handle the demands of the 400H.WOMEN'S 400M HURDLES This is the women's model for the 400H just input your desired automatic time in the yellow box and all the cell values will automatically adjust. Desired Time H1 H2 H3 H4 H5 H6 H7 H8 H9 H10 Finish 55.00 6.34 10.62 14.97 19.40 23.92 28.56 33.31 38.22 43.30 48.57 54.76 Cumulative Time &lt;&lt;&lt; Back 4.28 4.35 4.43 4.52 4.64 4.75 4.91 5.08 5.27 6.19 Splits Other Useful Stats: Split at 200 Meters= 26.15 (Hand) Final 200 Meters= 28.85 Diff. First/Last 200m= 2.70 (Actual Auto Differential) Split at 300 Meters= 39.92 (Hand) Final 100 Meters= 15.08 Current Projected 300H race time for a performer of this ability= 39.33 (Auto) Typical flat 400 meter ranges necessary for this performance: If the athlete has exceptional hurdle skill52.11 To 53.61 (Auto) If the athlete has a good level of hurdle skill50.95 To 52.11 (Auto) If the athlete is still learning how to hurdle48.05 To 50.95 (Auto) ©Jeff McAuley/ Speed Revolution 2010Practice Recording Sheet for the Men's 55m HurdlesCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________Conditions:________________________________________MEN'S 55M HURDLES (PRACTICE MODEL) This is the men's practice model for the 55H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 8.20&lt;&lt;&lt; BackH1 2.54H2 3.75 1.22H3 4.95 1.19H4 6.13 1.19H5 7.30 1.16Finish 7.70 Cumulative Time 0.40 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.761Current Predicted 110H Time= Equivalent 60mH Time=15.41 8.811Assuming proper hurdle rhythm endurance training.Athlete Name__________________________________Date:_____________________Conditions:________________________________________MEN'S 55M HURDLES (PRACTICE MODEL) This is the men's practice model for the 55H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 7.55&lt;&lt;&lt; BackH1 2.30H2 3.42 1.12H3 4.52 1.10H4 5.61 1.09H5 6.68 1.07Finish 7.05 Cumulative Time 0.37 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.381Current Predicted 110H Time= Equivalent 60mH Time=14.19 8.111Assuming proper hurdle rhythm endurance training.Practice Recording Sheet for the Women's 55m HurdlesCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________Conditions:________________________________________WOMEN'S 55M HURDLES (PRACTICE MODEL) This is the women's practice model for the 55H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 8.00&lt;&lt;&lt; BackH1 2.34H2 3.45 1.11H3 4.53 1.08H4 5.60 1.07H5 6.67 1.07Finish 7.50 Cumulative Time 0.83 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.33Equivalent 60mH Time= 8.60 1 2 Current Predicted 100H Time= 13.90 Typical Projected Outdoor 100H Time= 13.72 1 The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression.Athlete Name__________________________________Date:_____________________Conditions:________________________________________WOMEN'S 55M HURDLES (PRACTICE MODEL) This is the women's practice model for the 55H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 8.40&lt;&lt;&lt; BackH1 2.98H2 4.14 1.16H3 5.28 1.14H4 6.41 1.13H5 7.53 1.12Finish 8.40 Cumulative Time 0.87 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.55Equivalent 60mH Time= 9.03 1 2 Current Predicted 100H Time= 14.59 Typical Projected Outdoor 100H Time= 14.40 1 The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression.Practice Recording Sheet for the Men's 60m HurdlesCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________Conditions:________________________________________MEN'S 60M HURDLES (PRACTICE MODEL) This is the men's practice model for the 60H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 8.00&lt;&lt;&lt; BackH1 2.26H2 3.37 1.11H3 4.45 1.08H4 5.53 1.08H5 6.58 1.06Finish 7.50 Cumulative Time 0.92 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.331Current Predicted 110H Time= Equivalent 55 mH Time=14.01 7.451Assuming proper hurdle rhythm endurance training.Athlete Name__________________________________Date:____________________Conditions:________________________________________MEN'S 60M HURDLES (PRACTICE MODEL) This is the men's practice model for the 60H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 7.60&lt;&lt;&lt; BackH1 2.12H2 3.17 1.05H3 4.20 1.03H4 5.23 1.02H5 6.23 1.01Finish 7.10 Cumulative Time 0.87 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.111Current Predicted 110H Time= Equivalent 55 mH Time=13.30 7.081Assuming proper hurdle rhythm endurance training.Practice Recording Sheet for the Women's 60m HurdlesCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________ Conditions:________________________________________WOMEN'S 60M HURDLES (PRACTICE MODEL) This is the women's practice model for the 60H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 8.50&lt;&lt;&lt; BackH1 2.31H2 3.40 1.09H3 4.47 1.07H4 5.53 1.06H5 6.59 1.05Finish 8.00 Cumulative Time 1.41 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.28Equivalent 55mH Time= 7.91 1 2 Current Predicted 100H Time= Typical Projected Outdoor 100H Time= 13.74 13.55 1 The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression.Athlete Name__________________________________Date:____________________Conditions:________________________________________WOMEN'S 60M HURDLES (PRACTICE MODEL) This is the women's practice model for the 60H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 8.90&lt;&lt;&lt; BackH1 2.44H2 3.58 1.14H3 4.71 1.12H4 5.82 1.11H5 6.92 1.10Finish 8.40 Cumulative Time 1.48 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.48Equivalent 55mH Time= 8.28 1 2 Current Predicted 100H Time= Typical Projected Outdoor 100H Time= 14.39 14.19 1 The current time projects what the athlete should run right now based on this 55m Hurdle performance. 2 The projected time uses data to project what the athlete should run assuming a typical performance progression.Practice Recording Sheet for the Men's 110m HurdlesCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________ Conditions:________________________________________MEN'S 110M HURDLES (PRACTICE MODEL) This is the men's practice model for the 110H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 13.00&lt;&lt;&lt; BackH1 2.06H2 3.09 1.03H3 4.09 1.01H4 5.09 1.00H5 6.08 0.98H6 7.07 0.99H7 8.07 1.00H8 9.08 Cumulative Time 1.01 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.02Current Predicted 55mH Time= Current Predicted 60mH Time=6.91 7.43Athlete Name__________________________________Date:_____________________ Conditions:________________________________________MEN'S 110M HURDLES (PRACTICE MODEL) This is the men's practice model for the 110H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 14.50&lt;&lt;&lt; BackH1 2.36H2 3.50 1.15H3 4.62 1.12H4 5.74 1.12H5 6.83 1.10H6 7.94 1.11H7 9.06 1.12H8 10.18 Cumulative Time 1.12 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.48Current Predicted 55mH Time= Current Predicted 60mH Time=7.71 8.28Practice Recording Sheet for the Women's 100m HurdlesCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________ Conditions:________________________________________WOMEN'S 100M HURDLES (PRACTICE MODEL) This is the women's practice model for the 100H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 13.08&lt;&lt;&lt; BackH1 2.17H2 3.21 1.04H3 4.23 1.02H4 5.24 1.01H5 6.25 1.00H6 7.25 1.01H7 8.26 1.01H8 9.30 Cumulative Time 1.04 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.07Current Predicted 55mH Time= Current Predicted 60mH Time=7.53 8.09Athlete Name__________________________________Date:_____________________ Conditions:________________________________________WOMEN'S 100M HURDLES (PRACTICE MODEL) This is the women's practice model for the 100H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 15.50&lt;&lt;&lt; BackH1 2.67H2 3.90 1.23H3 5.11 1.21H4 6.31 1.20H5 7.50 1.19H6 8.69 1.19H7 9.88 1.19H8 11.11 Cumulative Time 1.23 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: H1-H5= 4.83Current Predicted 55mH Time= Current Predicted 60mH Time=8.92 9.59Practice Recording Sheet for the Men's 300m HurdlesCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________Conditions:________________________________________MEN'S 300M HURDLES (PRACTICE MODEL) This is the men's practice model for the 300H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 42.16&lt;&lt;&lt; BackH1 6.67H2 11.21 4.55H3 15.79 4.58H4 20.47 4.68H5 25.27 4.80H6 30.19 4.92H7 35.24 5.05H8 40.43 Cumulative Time 5.19 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: Split at 200 Meters= 27.63Athlete Name__________________________________Date:_____________________Conditions:________________________________________MEN'S 300M HURDLES (PRACTICE MODEL) This is the men's practice model for the 300H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 37.00&lt;&lt;&lt; BackH1 5.79H2 9.78 3.99H3 13.80 4.02H4 17.90 4.10H5 22.11 4.21H6 26.43 4.32H7 30.87 4.44H8 35.42 Cumulative Time 4.55 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: Split at 200 Meters= 24.25Practice Recording Sheet for the Women's 300m HurdlesCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________ Conditions:________________________________________WOMEN'S 300M HURDLES (PRACTICE MODEL) This is the women's practice model for the 300H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 45.00&lt;&lt;&lt; BackH1 6.92H2 11.74 4.83H3 16.65 4.91H4 21.64 4.99H5 26.74 5.10H6 31.97 5.23H7 37.33 5.36H8 42.86 Cumulative Time 5.54 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: Split at 200 Meters= 29.48Athlete Name__________________________________Date:_____________________ Conditions:________________________________________WOMEN'S 300M HURDLES (PRACTICE MODEL) This is the women's practice model for the 300H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 48.20&lt;&lt;&lt; BackH1 7.44H2 12.61 5.17H3 17.87 5.26H4 23.22 5.35H5 28.68 5.46H6 34.28 5.60H7 40.02 5.74H8 45.95 Cumulative Time 5.93 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: Split at 200 Meters= 31.58Practice Recording Sheet for the Men's 400m HurdlesCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________Conditions:________________________________________MEN'S 400M HURDLES (PRACTICE MODEL) This is the men's practice model for the 400H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 55.00&lt;&lt;&lt; BackH1 6.32H2 10.64 4.32H3 14.99 4.35H4 19.44 4.45H5 24.00 4.56H6 28.68 4.68H7 33.48 4.81H8 38.42 Cumulative Time 4.93 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: Split at 200 Meters=26.27Split at 300 Meters=40.09Athlete Name__________________________________Date:_____________________Conditions:________________________________________MEN'S 400M HURDLES (PRACTICE MODEL) This is the men's practice model for the 400H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 47.20&lt;&lt;&lt; BackH1 5.35H2 9.06 3.71H3 12.80 3.74H4 16.61 3.82H5 20.53 3.92H6 24.54 4.01H7 28.66 4.12H8 32.90 Cumulative Time 4.23 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: Split at 200 Meters=22.55Split at 300 Meters=34.40Practice Recording Sheet for the Women's 400m HurdlesCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________Conditions:________________________________________WOMEN'S 400M HURDLES (PRACTICE MODEL) This is the women's practice model for the 400H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 52.00&lt;&lt;&lt; BackH1 5.72H2 9.77 4.05H3 13.88 4.12H4 18.07 4.19H5 22.35 4.28H6 26.73 4.38H7 31.22 4.49H8 35.87 Cumulative Time 4.64 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: Split at 200 Meters=24.72Split at 300 Meters=37.74Athlete Name__________________________________Date:_____________________Conditions:________________________________________WOMEN'S 400M HURDLES (PRACTICE MODEL) This is the women's practice model for the 400H just input your desired race F.A.T time in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 58.00&lt;&lt;&lt; BackH1 6.44H2 10.95 4.51H3 15.54 4.59H4 20.21 4.67H5 24.98 4.77H6 29.87 4.89H7 34.88 5.01H8 40.06 Cumulative Time 5.18 Splits @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________ @ Height/Spacing __________ /__________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5 Pass #6 Pass #7Other Useful Stats: Split at 200 Meters=27.58Split at 300 Meters=42.09Practice Recording Sheet for the Men's Special 3 Step/5 Step Overspeed High Hurdle WorkoutCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________Conditions:_________________________________________MEN'S 3 STEP/5 STEP OVERSPEED HIGH HURDLE WORKOUT MODEL This is the men's model for this workout just input your desired 110H F.A.T in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 15.65&lt;&lt;&lt; BackH1 2.58 45 ft.H2 3.82 1.24 29 ft.H3 5.03 1.21 29 ft.H4 6.76 1.73 43 ft.H5 7.95 1.18 29 ft.H6 9.14 Cumulative Time 1.20 Splits 29 ft. Distance Between Hurdles @ Height __________ @ Height __________ @ Height __________ @ Height __________ @ Height __________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5Other Useful Stats: Current Predicted 55mH Time= Current Predicted 60mH Time=8.32 8.94Athlete Name__________________________________Date:_____________________Conditions:_________________________________________MEN'S 3 STEP/5 STEP OVERSPEED HIGH HURDLE WORKOUT MODEL This is the men's model for this workout just input your desired 110H F.A.T in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 13.30&lt;&lt;&lt; BackH1 2.12 45 ft.H2 3.17 1.05 29 ft.H3 4.20 1.03 29 ft.H4 5.67 1.47 43 ft.H5 6.68 1.00 29 ft.H6 7.69 Cumulative Time 1.02 Splits 29 ft. Distance Between Hurdles @ Height __________ @ Height __________ @ Height __________ @ Height __________ @ Height __________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5Other Useful Stats: Current Predicted 55mH Time= Current Predicted 60mH Time=7.07 7.60Practice Recording Sheet for the Women's Special 3 Step/5 Step Overspeed High Hurdle WorkoutCreated by Coach Jeff McAuley© Jeff McAuley/ Speed RevolutionAthlete Name__________________________________Date:_____________________Conditions:_________________________________________WOMEN'S 3 STEP/5 STEP OVERSPEED HIGH HURDLE WORKOUT MODEL This is the women's model for this workout just input your desired 100H F.A.T in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 15.60&lt;&lt;&lt; BackH1 2.69 13.00mH2 3.93 1.24 8.20mH3 H4 5.15 6.89 1.22 1.75 8.20m 12.10mH5 8.09 1.20 8.20mH6 9.29 Cumulative Time 1.20 Splits 8.20m Distance Between Hurdles @ Height __________ @ Height __________ @ Height __________ @ Height __________ @ Height __________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5Other Useful Stats: Current Predicted 55mH Time= Current Predicted 60mH Time=8.98 9.65Athlete Name__________________________________Date:_____________________Conditions:_________________________________________WOMEN'S 3 STEP/5 STEP OVERSPEED HIGH HURDLE WORKOUT MODEL This is the women's model for this workout just input your desired 100H F.A.T in the yellow box and all the cell values will automatically adjust. Write the practice (hand) TD times in the boxes provided below. HURDLE #1 SHOULD BE HAND TIMED FROM FIRST STEP TOUCHDOWN OUT OF THE BLOCKS! On average, it takes approximately .50 seconds from the gun to the first step TD, so the time chart below reflects that.Desired Time 12.80&lt;&lt;&lt; BackH1 2.12 13.00mH2 3.13 1.02 8.20mH3 H4 4.13 5.57 1.00 1.43 8.20m 12.10mH5 6.55 0.98 8.20mH6 7.53 Cumulative Time 0.98 Splits 8.20m Distance Between Hurdles @ Height __________ @ Height __________ @ Height __________ @ Height __________ @ Height __________Pass #1 Pass #2 Pass #3 Pass #4 Pass #5Other Useful Stats: Current Predicted 55mH Time= Current Predicted 60mH Time=7.37 7.92`

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