As I said, if you are doing hard intensity, use double the average as a general guide. What they gain on any particular training will vary, too. So it's more a rule of thumb to compare your players.

The best I have seen on Hard intensity Practice Match is like 160ish, on a young 3* and the worst I have seen is less than 10 on an old guy. 70 I would consider "ok" if he is young and fast for an older player.