Coach card Calculated

Rolling Weekly Summary

2025-12-29 – 2026-01-04 · Consistency 157%

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Consistency

157%

Based on completed vs planned sessions

Strength volume Δ

-57.2%

Week-over-week change

Run mix

3 easy runs

Action

Volume dropped significantly: Gradually increase load if energy permits.

  • Excellent consistency: Completed 11 workouts this period.
  • Strength volume decreased by 57.2% (6,933 kg total).
  • Completed 3 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

11 sessions

2025-12-30 · Day 1 - Threshold Builder

Distance · 10.1 km Duration · 1h 03m Avg HR · 152 bpm

2025-12-30 · Post-Run Stretch

Duration · 9m Calories · 73 kcal Avg HR · 118 bpm

2025-12-31 · Day 3 - Long Aerobic Run

Distance · 14.1 km Duration · 1h 30m Avg HR · 145 bpm

2025-12-31 · Post-Run Stretch

Duration · 8m Calories · 53 kcal Avg HR · 108 bpm

2026-01-01 · Emergency Full Body

Volume · 6,933 kg Sets · 20 Reps · 164 Avg HR · 111 bpm

2026-01-02 · Day 5 - Easy Run + Strides

Distance · 4.8 km Duration · 32m Avg HR · 141 bpm

2026-01-02 · Post-Run Stretch

Duration · 6m Calories · 48 kcal Avg HR · 112 bpm

2026-01-03 · Day 6 - The Sherpa

Sets · 25 Reps · 51 Avg HR · 110 bpm

2026-01-04 · Day 7 - (Warm Up) The Mountain Goat

Duration · 1m Calories · 7 kcal Avg HR · 102 bpm

2026-01-04 · Indoor Walking

Duration · 20m Calories · 245 kcal Avg HR · 144 bpm

2026-01-04 · Day 7 - (Cool Down) The Mountain Goat

Duration · 4m Calories · 44 kcal Avg HR · 119 bpm