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Rolling Weekly Summary

2026-01-16 – 2026-01-22 · Consistency 114%

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Consistency

114%

Based on completed vs planned sessions

Strength volume Δ

-46.5%

Week-over-week change

Run mix

3 easy runs

Action

Volume dropped significantly: Gradually increase load if energy permits.

  • Excellent consistency: Completed 8 workouts this period.
  • Strength volume decreased by 46.5% (6,802 kg total).
  • Completed 3 runs this period.
  • Good variety: 3 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

8 sessions

2026-01-16 · Day 3 - Long Aerobic Run

Distance · 18.3 km Duration · 1h 50m Avg HR · 145 bpm

2026-01-16 · After Run Stretch

Duration · 9m Calories · 68 kcal Avg HR · 109 bpm

2026-01-17 · Day 4 - Upper‑Body

Volume · 6,802 kg Sets · 45 Reps · 387 Avg HR · 112 bpm

2026-01-18 · Day 5 - Easy Run + Strides

Distance · 4.4 km Duration · 29m Avg HR · 141 bpm

2026-01-18 · After Run Stretch

Duration · 8m Calories · 56 kcal Avg HR · 110 bpm

2026-01-19 · Day 6 - The Sherpa

Sets · 25 Reps · 51 Avg HR · 108 bpm

2026-01-22 · Day 1 - Threshold Builder

Distance · 10.8 km Duration · 1h 05m Avg HR · 154 bpm

2026-01-22 · After Run Stretch

Duration · 9m Calories · 77 kcal Avg HR · 116 bpm