Coach card Calculated

Rolling Weekly Summary

2025-09-18 – 2025-09-24 · Consistency 129%

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Consistency

129%

Based on completed vs planned sessions

Strength volume Δ

-76.1%

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 76.1% (3,132 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

9 sessions

2025-09-18 · Bassetlaw - Long Run

Distance · 12.0 km Duration · 1h 33m Avg HR · 134 bpm
✅ Completed 'Long Aerobic Run' completed: 93min as planned (covered 12.0km) (+1 bonus workout)

2025-09-18 · Post-Run Stretch

Duration · 24m Calories · 141 kcal Avg HR · 102 bpm

2025-09-20 · Easy Recovery Run Treadmill

Distance · 4.5 km Duration · 40m Avg HR · 129 bpm
✅ Completed 'Easy Run + Strides' completed: 40min (4.5 km) (+1 bonus workout)

2025-09-20 · Extended Post-Run Stretch

Duration · 9m Calories · 53 kcal Avg HR · 100 bpm

2025-09-21 · Upper Body (~30Min)

Volume · 3,132 kg Sets · 13 Reps · 233 Avg HR · 115 bpm
✅ Completed 'Short Legs' completed: 13 sets, 3132kg volume (+1 bonus workout)

2025-09-21 · Mobility

Duration · 3m Calories · 22 kcal Avg HR · 100 bpm

2025-09-23 · Bands + Mobility

Sets · 23 Reps · 306 Avg HR · 95 bpm
🛠️ Modified Different workout type: planned recovery, completed strength_training

2025-09-24 · Treadmill Running

Distance · 5.6 km Duration · 34m Avg HR · 150 bpm
✅ Completed 'Threshold Builder' completed: 34min (5.6 km) (+1 bonus workout)

2025-09-24 · Extended Post-Run Stretch

Duration · 9m Calories · 73 kcal Avg HR · 115 bpm