Coach card Calculated

Rolling Weekly Summary

2025-10-03 – 2025-10-09 · Consistency 129%

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Consistency

129%

Based on completed vs planned sessions

Strength volume Δ

-100.0%

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.
  • 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

2025-10-03 · Easy Recovery Run Treadmill

Distance · 5.0 km Duration · 41m Avg HR · 127 bpm
🛠️ Modified Different workout(s) instead of planned 'Upper Body': 2 session(s)

2025-10-03 · Extended Post-Run Stretch

Duration · 9m Calories · 57 kcal Avg HR · 103 bpm

2025-10-05 · Indoor Walking

Duration · 30m Calories · 187 kcal Avg HR · 106 bpm
🛠️ Modified Different workout(s) instead of planned 'Long Lower Body': 2 session(s)

2025-10-05 · Extended Post-Run Stretch

Duration · 9m Calories · 49 kcal Avg HR · 96 bpm

2025-10-06 · Bassetlaw - Taper Run

Distance · 3.8 km Duration · 24m Avg HR · 130 bpm
✅ Completed 'Easy Run + Strides' completed: 24min (3.8 km)

2025-10-07 · 30‑Minute Mobility/Stretch Day

Duration · 30m Calories · 184 kcal Avg HR · 106 bpm
🛠️ Modified Different workout type: planned strength_training, completed mobility

2025-10-08 · Taper Run

Distance · 3.3 km Duration · 26m Avg HR · 126 bpm

2025-10-08 · Post-Run Stretch

Duration · 7m Calories · 47 kcal Avg HR · 103 bpm
✅ Completed 'Mobility & Recovery' completed as planned (+1 bonus workout)

2025-10-09 · 30 Min Mobility Workout

Duration · 29m Calories · 146 kcal Avg HR · 96 bpm
🛠️ Modified Different workout type: planned recovery, completed mobility