Coach card AI · 90%

Rolling Weekly Summary

2025-11-26 – 2025-12-02 · Consistency 71%

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Consistency

71%

Based on completed vs planned sessions

Strength volume Δ

6.3%

Week-over-week change

Run mix

One easy run this week.

Action

Prioritize consistent sleep this week to optimize recovery and adaptation.

  • Completed 5 out of 7 planned workouts.
  • Strength training volume increased by 6.35% compared to the previous week.
  • Average sleep duration was 6.51 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

5 sessions

2025-11-27 · Day 1 - Threshold Builder

Distance · 9.7 km Duration · 1h 00m Avg HR · 151 bpm

2025-11-27 · Post-Run Stretch

Duration · 8m Calories · 79 kcal Avg HR · 122 bpm

2025-11-28 · Day 2 - Upper‑Body

Volume · 7,008 kg Sets · 43 Reps · 368 Avg HR · 116 bpm

2025-11-30 · Day 4 - Lower-Body Strenght

Volume · 9,006 kg Sets · 35 Reps · 293 Avg HR · 119 bpm

2025-12-01 · Day 5 - Mobility

Duration · 32m Calories · 224 kcal Avg HR · 112 bpm