Coach card Calculated

Rolling Weekly Summary

2026-01-04 – 2026-01-10 · Consistency 129%

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Consistency

129%

Based on completed vs planned sessions

Strength volume Δ

17.1%

Week-over-week change

Run mix

2 easy runs

Action

Great work! Continue current training patterns and focus on recovery quality.

  • Excellent consistency: Completed 9 workouts this period.
  • Strength volume increased by 17.1% (8,120 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

9 sessions

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

2026-01-08 · Day 3 - Long Aerobic Run

Distance · 15.9 km Duration · 1h 40m Avg HR · 145 bpm

2026-01-08 · Post-Run Stretch

Duration · 7m Calories · 48 kcal Avg HR · 108 bpm