Coach card Calculated

Rolling Weekly Summary

2025-08-10 – 2025-08-16 · Consistency 129%

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Consistency

129%

Based on completed vs planned sessions

Strength volume Δ

-100.0%

Week-over-week change

Run mix

5 easy and 1 tempo runs

Action

Volume dropped significantly: Gradually increase load if energy permits.

  • Excellent consistency: Completed 9 workouts this period.
  • Completed 6 runs this period.
  • Good variety: 3 different activity types.

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

9 sessions

2025-08-10 · Poznan Open Water Swimming

Duration · 20m Calories · 268 kcal Avg HR · 139 bpm

2025-08-10 · Poznan - Easy Aerobic Run

Distance · 5.0 km Duration · 44m Avg HR · 123 bpm

2025-08-10 · Poznan - Warm Up Run

Distance · 0.5 km Duration · 5m Avg HR · 87 bpm

2025-08-12 · Poznan - Moderate Tempo Session

Distance · 4.0 km Duration · 23m Avg HR · 149 bpm

2025-08-13 · Poznan Open Water Swimming

Duration · 20m Calories · 276 kcal Avg HR · 144 bpm

2025-08-13 · Poznan - Long Run

Distance · 8.0 km Duration · 57m Avg HR · 138 bpm

2025-08-14 · Poznan - High-Intensity Speed

Distance · 5.8 km Duration · 35m Avg HR · 146 bpm

2025-08-15 · Powidz Stand Up Paddleboarding

Duration · 49m Calories · 288 kcal Avg HR · 104 bpm

2025-08-16 · Las Marcelinski Parkrun

Distance · 4.9 km Duration · 24m Avg HR · 172 bpm