Coach card Calculated

Rolling Weekly Summary

2025-12-13 – 2025-12-19 · Consistency 114%

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Consistency

114%

Based on completed vs planned sessions

Strength volume Δ

100.0%

Week-over-week change

Run mix

3 easy runs

Action

Watch for overtraining: Consider a deload or recovery focus next period.

  • Excellent consistency: Completed 8 workouts this period.
  • Strength volume increased by 100.0% (6,870 kg total).
  • Completed 3 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

8 sessions

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

2025-12-15 · Day 2 - Upper‑Body

Volume · 6,870 kg Sets · 45 Reps · 381 Avg HR · 116 bpm

2025-12-16 · Day 3 - Long Aerobic Run

Distance · 15.0 km Duration · 1h 31m Avg HR · 145 bpm

2025-12-16 · Post-Run Stretch

Duration · 9m Calories · 63 kcal Avg HR · 110 bpm

2025-12-17 · Day 5 - Easy Run + Strides

Distance · 4.8 km Duration · 32m Avg HR · 148 bpm

2025-12-17 · Post-Run Stretch

Duration · 8m Calories · 69 kcal Avg HR · 120 bpm

2025-12-18 · Day 6 - The Sherpa

Sets · 20 Reps · 56 Avg HR · 114 bpm