Coach card Calculated

Rolling Weekly Summary

2025-08-31 – 2025-09-06 · Consistency 157%

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Consistency

157%

Based on completed vs planned sessions

Strength volume Δ

146.1%

Week-over-week change

Run mix

3 easy runs

Action

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

  • Excellent consistency: Completed 11 workouts this period.
  • Strength volume increased by 146.1% (18,265 kg total).
  • Completed 3 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

11 sessions

2025-08-31 · Bassetlaw - High-Intensity Speed

Distance · 5.7 km Duration · 33m Avg HR · 154 bpm

2025-08-31 · Post Run Mobility

Duration · 7m Calories · 60 kcal Avg HR · 114 bpm

2025-09-01 · Full Body (~1H)

Volume · 4,955 kg Sets · 25 Reps · 361 Avg HR · 122 bpm

2025-09-01 · Mobility

Duration · 5m Calories · 44 kcal Avg HR · 109 bpm

2025-09-02 · Bassetlaw Running

Distance · 10.0 km Duration · 1h 12m Avg HR · 133 bpm

2025-09-02 · Mobility

Duration · 5m Calories · 38 kcal Avg HR · 105 bpm

2025-09-03 · Lower Body (~1H)

Volume · 10,640 kg Sets · 21 Reps · 252 Avg HR · 126 bpm

2025-09-03 · Lower Day Stretch

Duration · 4m Calories · 29 kcal Avg HR · 104 bpm

2025-09-04 · Easy Recovery Run Treadmill

Distance · 3.5 km Duration · 30m Avg HR · 128 bpm

2025-09-04 · Post-Run Stretch

Duration · 6m Calories · 47 kcal Avg HR · 110 bpm

2025-09-05 · Upper Body (~30Min)

Volume · 2,670 kg Sets · 11 Reps · 97 Avg HR · 109 bpm