Rolling Weekly Summary

Consistency

100%

Based on completed vs planned sessions

Strength volume Δ

6.3%

Week-over-week change

Run mix

All runs were performed at an easy intensity.

Action

Maintain current training volume and focus on consistent sleep schedule to optimize recovery.

All planned workouts were completed this week.
Strength training volume increased by 6.3% compared to the previous week.
Average sleep duration was 6.4 hours.

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

2025-11-27 · 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

2025-12-03 · Day 5 - Easy Run + Strides

Distance · 5.0 km Duration · 33m Avg HR · 141 bpm

2025-12-03 · Post-Run Stretch

Duration · 8m Calories · 61 kcal Avg HR · 114 bpm

Rolling Weekly Summary

Planned Workouts

Workouts This Week