Rolling Weekly Summary

Consistency

171%

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 12 workouts this period.
Strength volume increased by 100.0% (6,870 kg total).
Completed 3 runs this period.
Good variety: 4 different activity types.

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

2025-12-15 · 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

2025-12-20 · Day 7 - (Warm Up) The Mountain Goat

Duration · 1m Calories · 10 kcal Avg HR · 100 bpm

2025-12-20 · Indoor Walking

Duration · 20m Calories · 248 kcal Avg HR · 143 bpm

2025-12-20 · Day 7 - (Cool Down) The Mountain Goat

Duration · 5m Calories · 47 kcal Avg HR · 119 bpm

2025-12-21 · Day 1 - (Warm Up) Threshold Builder

Duration · 2m Calories · 14 kcal Avg HR · 100 bpm

2025-12-21 · Day 1 - Threshold Builder

Distance · 10.0 km Duration · 1h 03m Avg HR · 152 bpm

2025-12-21 · Post-Run Stretch

Duration · 8m Calories · 74 kcal Avg HR · 119 bpm

Rolling Weekly Summary

Planned Workouts

Workouts This Week