Coach card Calculated

Rolling Weekly Summary

2025-10-07 – 2025-10-13 · Consistency 129%

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Consistency

129%

Based on completed vs planned sessions

Strength volume Δ

0.0%

Week-over-week change

Run mix

2 easy and 1 tempo runs

Action

Add strength training: Balance cardio with 2-3 strength sessions next period.

  • 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

2025-10-07 · 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

2025-10-10 · Taper Run

Distance · 2.0 km Duration · 17m Avg HR · 125 bpm
✅ Completed 'Threshold Builder' completed: 17min (2.0 km) (+1 bonus workout)

2025-10-10 · Post-Run Stretch

Duration · 8m Calories · 44 kcal Avg HR · 96 bpm

2025-10-12 · Sheffield City 10K

Distance · 10.0 km Duration · 49m Avg HR · 172 bpm
🛠️ Modified 'Long Aerobic Run' modified: 49min vs planned 80min (38% variance, covered 10.0km)

2025-10-13 · Indoor Walking

Duration · 25m Calories · 157 kcal Avg HR · 96 bpm
🛠️ Modified Different workout(s) instead of planned 'Long Lower Body': 2 session(s)

2025-10-13 · Mobility

Duration · 27m Calories · 81 kcal Avg HR · 79 bpm