Coach card Calculated

Rolling Weekly Summary

2025-07-30 – 2025-08-05 · Consistency 100%

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Consistency

100%

Based on completed vs planned sessions

Strength volume Δ

100.0%

Week-over-week change

Run mix

4 easy runs

Action

Watch for overtraining: Consider a deload or recovery focus next period.

  • Excellent consistency: Completed 7 workouts this period.
  • Strength volume increased by 100.0% (18,018 kg total).
  • Completed 4 runs this period.

Planned Workouts

Reference

Mon · Upper Push Strength

DB Press top set 34x8

Awaiting tag

Tue · Easy Run

Zone 2 · 8 km

Awaiting tag

Wed · Lower Body Strength

Trap bar deadlift top set 160x3

Awaiting tag

Thu · Mobility / Core

20 min flow + planks

Awaiting tag

Fri · Upper Pull Strength

Cable row top set 82x8

Awaiting tag

Sat · Tempo Run

Tempo 6 km · RPE 7

Awaiting tag

Sun · Recovery / Walk

45 min walk + mobility

Awaiting tag

Workouts This Week

7 sessions

2025-07-30 · Bassetlaw - 4X1K

Distance · 5.5 km Duration · 37m Avg HR · 151 bpm

2025-07-31 · Strength

Volume · 5,234 kg Sets · 22 Reps · 278 Avg HR · 110 bpm

2025-08-01 · Easy Run

Distance · 4.5 km Duration · 44m Avg HR · 125 bpm

2025-08-02 · Lower B Work

Volume · 8,460 kg Sets · 14 Reps · 96 Avg HR · 103 bpm

2025-08-03 · 2X2.5K

Distance · 5.9 km Duration · 38m Avg HR · 142 bpm

2025-08-04 · Upper B Work

Volume · 4,324 kg Sets · 16 Reps · 154 Avg HR · 106 bpm

2025-08-05 · 30 Min Easy Recovery Run

Distance · 4.0 km Duration · 32m Avg HR · 116 bpm