Rolling Weekly Summary

Consistency

114%

Based on completed vs planned sessions

Strength volume Δ

78.2%

Week-over-week change

Run mix

2 easy runs

Action

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

Excellent consistency: Completed 8 workouts this period.
Strength volume increased by 78.2% (13,104 kg total).
Completed 2 runs this period.
Good variety: 3 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

2025-09-11 · 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

2025-09-16 · Intervals Treadmill

Distance · 5.6 km Duration · 34m Avg HR · 158 bpm

✅ Completed 'Threshold Builder' completed: 34min (5.6 km) (+1 bonus workout)

2025-09-16 · Post-Run Stretch

Duration · 6m Calories · 71 kcal Avg HR · 134 bpm

Rolling Weekly Summary

Planned Workouts

Workouts This Week