Rolling Weekly Summary

Consistency

157%

Based on completed vs planned sessions

Strength volume Δ

100.0%

Week-over-week change

Run mix

2 easy runs

Action

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

Excellent consistency: Completed 11 workouts this period.
Strength volume increased by 100.0% (15,053 kg total).
Completed 2 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

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

2026-01-06 · Day 1 - Threshold Builder

Distance · 10.0 km Duration · 1h 00m Avg HR · 157 bpm

2026-01-06 · Post-Run Stretch

Duration · 7m Calories · 65 kcal Avg HR · 123 bpm

2026-01-07 · Day 2 - Lower-Body Strenght

Volume · 2,226 kg Sets · 10 Reps · 126 Avg HR · 105 bpm

2026-01-07 · Day 2 - Lower-Body Strenght

Volume · 5,894 kg Sets · 33 Reps · 162 Avg HR · 111 bpm

Rolling Weekly Summary

Planned Workouts

Workouts This Week