Coach card Calculated

Rolling Weekly Summary

2026-02-08 – 2026-02-14 · Consistency 129%

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Consistency

129%

Based on completed vs planned sessions

Strength volume Δ

233.7%

Week-over-week change

Run mix

2 easy runs

Action

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

  • Excellent consistency: Completed 9 workouts this period.
  • Strength volume increased by 233.7% (14,495 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

2026-02-08 · Day 2 - Lower-Body Strenght

Volume · 7,955 kg Sets · 34 Reps · 268 Avg HR · 106 bpm

2026-02-09 · Day 3 - Long Aerobic Run

Distance · 16.6 km Duration · 1h 45m Avg HR · 146 bpm

2026-02-09 · After Run Stretch

Duration · 10m Calories · 76 kcal Avg HR · 116 bpm

2026-02-10 · Day 4 - Upper‑Body

Volume · 6,540 kg Sets · 44 Reps · 382 Avg HR · 107 bpm

2026-02-11 · Day 1 - Threshold Builder

Distance · 12.3 km Duration · 1h 13m Avg HR · 150 bpm

2026-02-11 · After Run Stretch

Duration · 10m Calories · 67 kcal Avg HR · 107 bpm

2026-02-13 · Day 6 - The Sherpa

Sets · 25 Reps · 51 Avg HR · 102 bpm

2026-02-14 · Indoor Walking

Duration · 20m Calories · 231 kcal Avg HR · 138 bpm

2026-02-14 · Day 7 - (Cool Down) The Mountain Goat

Duration · 5m Calories · 39 kcal Avg HR · 111 bpm