Coach card Calculated

Rolling Weekly Summary

2025-09-23 – 2025-09-29 · Consistency 143%

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Consistency

143%

Based on completed vs planned sessions

Strength volume Δ

358.0%

Week-over-week change

Run mix

3 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 358.0% (14,343 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

10 sessions

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

2025-09-25 · Full Body (~1H)

Volume · 4,905 kg Sets · 25 Reps · 366 Avg HR · 116 bpm
✅ Completed 'Upper Body' completed: 25 sets, 4905kg volume (+1 bonus workout)

2025-09-25 · Full Body Stretch

Duration · 5m Calories · 28 kcal Avg HR · 97 bpm

2025-09-26 · Bassetlaw - Long Run

Distance · 12.0 km Duration · 1h 25m Avg HR · 130 bpm
✅ Completed 'Long Aerobic Run' completed: 85min as planned (covered 12.0km)

2025-09-27 · Lower Body (~1H)

Volume · 9,438 kg Sets · 21 Reps · 259 Avg HR · 128 bpm
✅ Completed 'Long Lower Body' completed: 21 sets, 9438kg volume (+1 bonus workout)

2025-09-27 · Extended Post-Run Stretch

Duration · 9m Calories · 73 kcal Avg HR · 113 bpm

2025-09-28 · Easy Recovery Run Treadmill

Distance · 3.4 km Duration · 30m Avg HR · 125 bpm
✅ Completed 'Easy Run + Strides' completed: 30min (3.4 km) (+1 bonus workout)

2025-09-28 · Extended Post-Run Stretch

Duration · 9m Calories · 47 kcal Avg HR · 95 bpm