Rolling Weekly Summary

Consistency

129%

Based on completed vs planned sessions

Strength volume Δ

-52.8%

Week-over-week change

Run mix

3 easy runs

Action

Volume dropped significantly: Gradually increase load if energy permits.

Excellent consistency: Completed 9 workouts this period.
Strength volume decreased by 52.8% (7,355 kg total).
Completed 3 runs this period.
Good variety: 4 different activity types.

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

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

2025-09-07 · Bike Indoor Easy

Duration · 30m Calories · 278 kcal Avg HR · 125 bpm

🛠️ Modified Different workout type: planned recovery, completed indoor_cycling

2025-09-08 · Intervals Treadmill

Distance · 3.2 km Duration · 20m Avg HR · 151 bpm

✅ Completed 'Threshold Builder' completed: 20min (3.2 km)

2025-09-09 · Full Body (~1H)

Volume · 4,685 kg Sets · 25 Reps · 371 Avg HR · 117 bpm

✅ Completed 'Upper Body' completed: 25 sets, 4685kg volume (+1 bonus workout)

2025-09-09 · Full Body Stretch

Duration · 6m Calories · 40 kcal Avg HR · 104 bpm

2025-09-10 · Long Run Treadmill

Distance · 9.1 km Duration · 1h 20m Avg HR · 129 bpm

✅ Completed 'Long Aerobic Run' completed: 80min as planned (covered 9.1km) (+1 bonus workout)

2025-09-10 · Post-Run Stretch

Duration · 6m Calories · 41 kcal Avg HR · 105 bpm

Rolling Weekly Summary

Planned Workouts

Workouts This Week