Rolling Weekly Summary

Consistency

100%

Based on completed vs planned sessions

Strength volume Δ

-39.0%

Week-over-week change

Run mix

Two runs were completed, both at an easy intensity.

Action

Maintain workout consistency next week, and consider gradually increasing strength training volume if recovery allows.

Workout consistency was high, exceeding the planned number of sessions.
Strength training volume decreased by 39.03% compared to last week.
Average sleep duration was 6.91 hours, average body battery was 8.9, and average resting heart rate was 52.9 bpm.

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

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

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

2025-11-18 · Cardio Training

Duration · 30m Calories · 156 kcal Avg HR · 97 bpm

2025-11-20 · Day 1 - Threshold Builder

Distance · 9.6 km Duration · 1h 00m Avg HR · 149 bpm

2025-11-20 · Post-Run Stretch

Duration · 8m Calories · 62 kcal Avg HR · 116 bpm

2025-11-21 · Day 2 - Upper‑Body

Volume · 6,052 kg Sets · 29 Reps · 367 Avg HR · 110 bpm

2025-11-21 · Mobility

Duration · 3m Calories · 22 kcal Avg HR · 96 bpm

2025-11-22 · Day 3 - Long Aerobic Run

Distance · 12.9 km Duration · 1h 25m Avg HR · 146 bpm

2025-11-22 · Post-Run Stretch

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

Rolling Weekly Summary

Planned Workouts

Workouts This Week