Coach card Calculated

Rolling Weekly Summary

2026-01-07 – 2026-01-13 · Consistency 186%

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Consistency

186%

Based on completed vs planned sessions

Strength volume Δ

114.0%

Week-over-week change

Run mix

3 easy runs

Action

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

  • Excellent consistency: Completed 13 workouts this period.
  • Strength volume increased by 114.0% (14,838 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

13 sessions

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

2026-01-09 · Day 4 - Upper‑Body

Volume · 6,718 kg Sets · 45 Reps · 389 Avg HR · 113 bpm

2026-01-10 · Day 1 - Threshold Builder

Distance · 12.0 km Duration · 1h 08m Avg HR · 150 bpm

2026-01-10 · Post-Run Stretch

Duration · 7m Calories · 50 kcal Avg HR · 107 bpm

2026-01-11 · Day 5 - Easy Run + Strides

Distance · 4.4 km Duration · 29m Avg HR · 137 bpm

2026-01-11 · Post-Run Stretch

Duration · 6m Calories · 44 kcal Avg HR · 107 bpm

2026-01-12 · Day 6 - The Sherpa

Sets · 25 Reps · 51 Avg HR · 105 bpm

2026-01-13 · Indoor Walking

Duration · 20m Calories · 254 kcal Avg HR · 144 bpm

2026-01-13 · Day 7 - (Warm Up) The Mountain Goat

Duration · 1m Calories · 6 kcal Avg HR · 94 bpm

2026-01-13 · Day 7 - (Cool Down) The Mountain Goat

Duration · 4m Calories · 46 kcal Avg HR · 121 bpm