Coach card AI · 90%

Rolling Weekly Summary

2025-11-11 – 2025-11-17 · Consistency 100%

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Consistency

100%

Based on completed vs planned sessions

Strength volume Δ

40.7%

Week-over-week change

Run mix

All runs were performed at an easy intensity.

Action

Prioritize sleep and recovery this week to improve energy levels. Aim for at least 7-8 hours of sleep per night.

  • Workout consistency exceeded the plan.
  • Strength training volume increased substantially.
  • Average sleep duration is suboptimal.
  • Average body battery score indicates low energy reserves.
  • Resting heart rate is within a normal range.

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

2025-11-11 · Post-Run Stretch

Duration · 8m Calories · 69 kcal Avg HR · 119 bpm

2025-11-11 · Day 1 - Threshold Builder

Distance · 9.0 km Duration · 1h 00m Avg HR · 150 bpm

2025-11-12 · Day 2 - Upper‑Body

Volume · 5,616 kg Sets · 34 Reps · 406 Avg HR · 112 bpm

2025-11-13 · Day 3 - Long Aerobic Run

Distance · 12.4 km Duration · 1h 20m Avg HR · 142 bpm

2025-11-13 · Post-Run Stretch

Duration · 8m Calories · 63 kcal Avg HR · 114 bpm

2025-11-14 · Day 4 - Long Lower‑Body

Volume · 7,362 kg Sets · 25 Reps · 371 Avg HR · 118 bpm

2025-11-14 · Post-Run Stretch

Duration · 8m Calories · 54 kcal Avg HR · 106 bpm

2025-11-15 · Day 5 - Easy Run + Strides

Distance · 4.7 km Duration · 32m Avg HR · 143 bpm

2025-11-16 · Day 6 - Legs Short - Test

Volume · 1,860 kg Sets · 16 Reps · 270 Avg HR · 119 bpm