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Rolling Weekly Summary

2026-01-24 – 2026-01-30 · Consistency 143%

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Consistency

143%

Based on completed vs planned sessions

Strength volume Δ

-47.1%

Week-over-week change

Run mix

3 easy runs

Action

Volume dropped significantly: Gradually increase load if energy permits.

  • Excellent consistency: Completed 10 workouts this period.
  • Strength volume decreased by 47.1% (6,842 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

10 sessions

2026-01-24 · After Run Stretch

Duration · 9m Calories · 80 kcal Avg HR · 116 bpm

2026-01-24 · Day 3 - Long Aerobic Run

Distance · 21.1 km Duration · 2h 09m Avg HR · 148 bpm

2026-01-25 · Day 4 - Upper‑Body

Volume · 6,842 kg Sets · 45 Reps · 373 Avg HR · 112 bpm

2026-01-26 · Day 1 - Threshold Builder

Distance · 7.6 km Duration · 46m Avg HR · 145 bpm

2026-01-26 · After Run Stretch

Duration · 10m Calories · 57 kcal Avg HR · 106 bpm

2026-01-27 · Day 5 - Easy Run + Strides

Distance · 3.7 km Duration · 25m Avg HR · 137 bpm

2026-01-27 · After Run Stretch

Duration · 10m Calories · 47 kcal Avg HR · 103 bpm

2026-01-28 · Day 6 - The Sherpa

Sets · 25 Reps · 51 Avg HR · 106 bpm

2026-01-29 · Indoor Walking

Duration · 20m Calories · 248 kcal Avg HR · 143 bpm

2026-01-29 · Day 7 - (Cool Down) The Mountain Goat

Duration · 4m Calories · 37 kcal Avg HR · 112 bpm