Coach card Calculated

Rolling Weekly Summary

2025-12-08 – 2025-12-14 · Consistency 143%

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Consistency

143%

Based on completed vs planned sessions

Strength volume Δ

0.0%

Week-over-week change

Run mix

4 easy runs

Action

Maintain current running volume or add variety with tempo/interval work.

  • Excellent consistency: Completed 10 workouts this period.
  • Completed 4 runs 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

10 sessions

2025-12-08 · Day 7 - The Mountain Goat

Distance · 3.2 km Duration · 35m Avg HR · 134 bpm

2025-12-08 · Post-Run Stretch

Duration · 10m Calories · 52 kcal Avg HR · 99 bpm

2025-12-09 · Day 5 - Easy Run + Strides

Distance · 5.0 km Duration · 32m Avg HR · 139 bpm

2025-12-09 · Post-Run Stretch

Duration · 8m Calories · 51 kcal Avg HR · 105 bpm

2025-12-10 · Day 6 - The Sherpa

Sets · 20 Reps · 51 Avg HR · 101 bpm

2025-12-11 · Day 7 - The Mountain Goat

Distance · 1.6 km Duration · 20m Avg HR · 142 bpm

2025-12-11 · Day 7 - The Mountain Goat (Warm Up)

Duration · 1m Calories · 6 kcal Avg HR · 89 bpm

2025-12-11 · Day 7 - The Mountain Goat ( Cool Down)

Duration · 5m Calories · 42 kcal Avg HR · 115 bpm

2025-12-14 · Day 1 - Threshold Builder

Distance · 10.2 km Duration · 1h 03m Avg HR · 150 bpm

2025-12-14 · Post-Run Stretch

Duration · 8m Calories · 58 kcal Avg HR · 111 bpm