Coach card Calculated

Rolling Weekly Summary

2025-12-19 – 2025-12-25 · Consistency 143%

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Consistency

143%

Based on completed vs planned sessions

Strength volume Δ

135.6%

Week-over-week change

Run mix

2 easy runs

Action

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

  • Excellent consistency: Completed 10 workouts this period.
  • Strength volume increased by 135.6% (16,184 kg total).
  • Completed 2 runs this period.
  • Good variety: 4 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

2025-12-20 · 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

2025-12-22 · Day 2 - Upper‑Body

Volume · 6,902 kg Sets · 44 Reps · 390 Avg HR · 114 bpm

2025-12-23 · Day 3 - Long Aerobic Run

Distance · 13.7 km Duration · 1h 30m Avg HR · 145 bpm

2025-12-23 · Post-Run Stretch

Duration · 8m Calories · 62 kcal Avg HR · 115 bpm

2025-12-24 · Day 4 - Lower-Body Strenght

Volume · 9,282 kg Sets · 35 Reps · 291 Avg HR · 116 bpm