Coach card Calculated

Rolling Weekly Summary

2026-02-14 – 2026-02-20 · Consistency 129%

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Consistency

129%

Based on completed vs planned sessions

Strength volume Δ

1.7%

Week-over-week change

Run mix

2 easy runs

Action

Great work! Continue current training patterns and focus on recovery quality.

  • Excellent consistency: Completed 9 workouts this period.
  • Strength volume maintained at 14,747 kg.
  • 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

2026-02-14 · 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

2026-02-16 · Day 2 - Lower-Body Strenght

Volume · 8,022 kg Sets · 33 Reps · 277 Avg HR · 112 bpm

2026-02-17 · Day 3 - Long Aerobic Run

Distance · 21.1 km Duration · 2h 06m Avg HR · 145 bpm

2026-02-17 · After Run Stretch

Duration · 10m Calories · 67 kcal Avg HR · 110 bpm

2026-02-18 · Day 4 - Upper‑Body

Volume · 6,725 kg Sets · 44 Reps · 333 Avg HR · 111 bpm

2026-02-19 · Day 5 - Easy Run + Strides

Distance · 3.7 km Duration · 26m Avg HR · 142 bpm

2026-02-19 · After Run Stretch

Duration · 10m Calories · 59 kcal Avg HR · 105 bpm

2026-02-20 · Day 6 - The Sherpa

Sets · 25 Reps · 51 Avg HR · 103 bpm