Coach card Calculated

Rolling Weekly Summary

2026-02-01 – 2026-02-07 · Consistency 143%

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Consistency

143%

Based on completed vs planned sessions

Strength volume Δ

-61.5%

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 61.5% (4,344 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

2026-02-01 · Day 3 - Long Aerobic Run

Distance · 10.8 km Duration · 1h 10m Avg HR · 144 bpm

2026-02-01 · After Run Stretch

Duration · 10m Calories · 70 kcal Avg HR · 110 bpm

2026-02-02 · Day 4 - Upper‑Body

Volume · 4,344 kg Sets · 33 Reps · 274 Avg HR · 111 bpm

2026-02-03 · Day 5 - Easy Run + Strides

Distance · 4.5 km Duration · 29m Avg HR · 142 bpm

2026-02-03 · After Run Stretch

Duration · 10m Calories · 80 kcal Avg HR · 110 bpm

2026-02-04 · Day 6 - The Sherpa

Sets · 25 Reps · 51 Avg HR · 112 bpm

2026-02-05 · Indoor Walking

Duration · 20m Calories · 231 kcal Avg HR · 137 bpm

2026-02-05 · Day 7 - (Cool Down) The Mountain Goat

Duration · 5m Calories · 41 kcal Avg HR · 113 bpm

2026-02-07 · After Run Stretch

Duration · 10m Calories · 81 kcal Avg HR · 118 bpm

2026-02-07 · Day 1 - Threshold Builder

Distance · 10.3 km Duration · 1h 04m Avg HR · 153 bpm