Coach card Calculated

Rolling Weekly Summary

2025-10-18 – 2025-10-24 · Consistency 143%

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Consistency

143%

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 10 workouts this period.
  • Strength volume increased by 100.0% (9,718 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

2025-10-18 · 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

2025-10-20 · Day 3 - Long Aerobic Run

Distance · 11.6 km Duration · 1h 20m Avg HR · 143 bpm
✅ Completed 'Long Aerobic Run' completed: 80min as planned (covered 11.6km) (+1 bonus workout)

2025-10-20 · Post-Run Stretch

Duration · 8m Calories · 60 kcal Avg HR · 111 bpm

2025-10-22 · Day 4 - Long Lower‑Body

Volume · 3,272 kg Sets · 25 Reps · 276 Avg HR · 111 bpm
🛠️ Modified Different workout(s) instead of planned 'Easy Run + Strides': 2 session(s)

2025-10-22 · Lower Mobility

Duration · 5m Calories · 45 kcal Avg HR · 116 bpm

2025-10-23 · Day 5 - Easy Run + Strides

Distance · 3.0 km Duration · 20m Avg HR · 141 bpm
🛠️ Modified Different workout type: planned strength_training, completed running

2025-10-24 · Day 6 - Short Lower‑Body

Volume · 1,360 kg Sets · 14 Reps · 102 Avg HR · 107 bpm
🛠️ Modified Different workout type: planned mobility, completed strength_training