Coach card Calculated

Rolling Weekly Summary

2025-10-13 – 2025-10-19 · Consistency 171%

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Consistency

171%

Based on completed vs planned sessions

Strength volume Δ

100.0%

Week-over-week change

Run mix

3 easy runs

Action

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

  • Excellent consistency: Completed 12 workouts this period.
  • Strength volume increased by 100.0% (5,086 kg total).
  • Completed 3 runs this period.
  • Good variety: 4 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

12 sessions

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

2025-10-14 · Indoor Walking

Duration · 24m Calories · 155 kcal Avg HR · 101 bpm
🛠️ Modified Different workout(s) instead of planned 'Easy Run + Strides': 2 session(s)

2025-10-14 · Post-Run Stretch

Duration · 8m Calories · 46 kcal Avg HR · 99 bpm

2025-10-15 · Day 5 - Easy Run + Strides

Distance · 2.0 km Duration · 17m Avg HR · 128 bpm
🛠️ Modified Different workout(s) instead of planned 'Short Legs': 3 session(s)

2025-10-15 · Post-Run Stretch

Duration · 8m Calories · 56 kcal Avg HR · 106 bpm

2025-10-15 · Treadmill Running

Duration · 16s Avg HR · 83 bpm

2025-10-16 · Day 7 - Mobility & Recovery

Duration · 26m Calories · 141 kcal Avg HR · 99 bpm
✅ Completed 'Mobility & Recovery' completed as planned

2025-10-18 · Day 1 - Threshold Builder

Distance · 10.0 km Duration · 1h 04m Avg HR · 147 bpm
✅ Completed 'Threshold Builder' completed: 64min (10.0 km) (+1 bonus workout)

2025-10-18 · Post-Run Stretch

Duration · 8m Calories · 65 kcal Avg HR · 115 bpm

2025-10-19 · Day 2 - Upper‑Body

Volume · 5,086 kg Sets · 31 Reps · 358 Avg HR · 116 bpm
✅ Completed 'Upper Body' completed: 31 sets, 5086kg volume (+1 bonus workout)

2025-10-19 · Upper Mobility

Duration · 5m Calories · 34 kcal Avg HR · 106 bpm