Coach card Calculated

Rolling Weekly Summary

2025-09-09 – 2025-09-15 · Consistency 143%

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Consistency

143%

Based on completed vs planned sessions

Strength volume Δ

33.7%

Week-over-week change

Run mix

2 easy runs

Action

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

  • Excellent consistency: Completed 10 workouts this period.
  • Strength volume increased by 33.7% (17,789 kg total).
  • Completed 2 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

10 sessions

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

2025-09-11 · Lower Body (~1H)

Volume · 10,278 kg Sets · 21 Reps · 361 Avg HR · 124 bpm
✅ Completed 'Long Lower Body' completed: 21 sets, 10278kg volume (+1 bonus workout)

2025-09-11 · Lower Day Stretch

Duration · 5m Calories · 42 kcal Avg HR · 106 bpm

2025-09-12 · Easy Recovery Run Treadmill

Distance · 3.5 km Duration · 30m Avg HR · 129 bpm
✅ Completed 'Easy Run + Strides' completed: 30min (3.5 km) (+1 bonus workout)

2025-09-12 · Mobility

Duration · 10m Calories · 111 kcal Avg HR · 130 bpm

2025-09-13 · Upper Body (~30Min)

Volume · 2,826 kg Sets · 13 Reps · 235 Avg HR · 125 bpm
✅ Completed 'Short Legs' completed: 13 sets, 2826kg volume

2025-09-14 · Mobility + Bands

Duration · 31m Calories · 243 kcal Avg HR · 118 bpm
✅ Completed 'Mobility & Recovery' completed as planned