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Rolling Weekly Summary

2025-11-30 – 2025-12-06 · Consistency 57%

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Consistency

57%

Based on completed vs planned sessions

Strength volume Δ

-43.8%

Week-over-week change

Run mix

1 easy-paced run

Action

Volume dropped significantly: Gradually increase load if energy permits.

  • Moderate consistency: Completed 4 workouts.
  • Strength volume decreased by 43.8% (9,006 kg total).
  • Completed 1 run this period.
  • Good variety: 3 different activity types.

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

4 sessions

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