Coach card AI · 90%

Rolling Weekly Summary

2025-11-01 – 2025-11-07 · Consistency 100%

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Consistency

100%

Based on completed vs planned sessions

Strength volume Δ

31.0%

Week-over-week change

Run mix

All runs were performed at an easy intensity.

Action

Maintain current workout consistency and consider a slight reduction in strength training volume next week to manage recovery.

  • Workout consistency was excellent.
  • Strength training volume increased significantly compared to the previous week.
  • Average sleep duration was approximately 6.8 hours.

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

11 sessions

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)

2025-11-05 · Bassetlaw Walking

Duration · 27m Calories · 212 kcal Avg HR · 125 bpm

2025-11-05 · Day 3 - Long Aerobic Run

Distance · 14.0 km Duration · 1h 23m Avg HR · 146 bpm
✅ Completed 'Long Aerobic Run' completed: 83min as planned (covered 14.0km) (+1 bonus workout)

2025-11-06 · Bassetlaw Walking

Duration · 1h 26m Calories · 329 kcal Avg HR · 87 bpm

2025-11-06 · Day 4 - Long Lower‑Body

Volume · 3,492 kg Sets · 25 Reps · 370 Avg HR · 114 bpm
✅ Completed 'Long Lower Body' completed: 25 sets, 3492kg volume (+2 bonus workouts)

2025-11-06 · Extended Post-Run Stretch

Duration · 10m Calories · 57 kcal Avg HR · 98 bpm

2025-11-07 · Day 5 - Easy Run + Strides

Distance · 5.1 km Duration · 32m Avg HR · 140 bpm