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Rolling Weekly Summary

2025-10-29 – 2025-11-04 · Consistency 129%

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Consistency

129%

Based on completed vs planned sessions

Strength volume Δ

-30.3%

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.
  • Strength volume decreased by 30.3% (6,937 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

9 sessions

2025-10-29 · Day 3 - Long Aerobic Run

Distance · 15.0 km Duration · 1h 29m Avg HR · 145 bpm
🛠️ Modified Different workout type: planned strength_training, completed running

2025-10-30 · Day 5 - Easy Run + Strides

Distance · 4.7 km Duration · 32m Avg HR · 143 bpm
✅ Completed 'Easy Run + Strides' completed: 32min (4.7 km) (+1 bonus workout)

2025-10-30 · Post-Run Stretch

Duration · 8m Calories · 62 kcal Avg HR · 113 bpm

2025-10-31 · Day 6 - Legs Short - Test

Volume · 1,500 kg Sets · 16 Reps · 380 Avg HR · 129 bpm
✅ Completed 'Short Legs' completed: 16 sets, 1500kg volume

2025-11-02 · Day 7 - Mobility & Recovery

Duration · 26m Calories · 181 kcal Avg HR · 110 bpm
🛠️ Modified Different workout type: planned recovery, completed mobility

2025-11-03 · Post-Run Stretch

Duration · 8m Calories · 69 kcal Avg HR · 118 bpm

2025-11-03 · Day 1 - Threshold Builder

Distance · 9.7 km Duration · 1h 00m Avg HR · 150 bpm
✅ Completed 'Threshold Builder' completed: 60min (9.7 km) (+1 bonus workout)

2025-11-04 · Mobility

Duration · 4m Calories · 31 kcal Avg HR · 108 bpm

2025-11-04 · Day 2 - Upper Body

Volume · 5,437 kg Sets · 33 Reps · 381 Avg HR · 113 bpm
✅ Completed 'Upper Body' completed: 33 sets, 5437kg volume (+1 bonus workout)