Coach card Calculated

Rolling Weekly Summary

2026-02-19 – 2026-02-25 · Consistency 143%

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Consistency

143%

Based on completed vs planned sessions

Strength volume Δ

-45.6%

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 45.6% (8,022 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

2026-02-19 · 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

2026-02-21 · Indoor Walking

Duration · 20m Calories · 226 kcal Avg HR · 137 bpm

2026-02-21 · Day 7 - (Cool Down) The Mountain Goat

Duration · 5m Calories · 40 kcal Avg HR · 111 bpm

2026-02-23 · Day 1 - Threshold Builder

Distance · 10.4 km Duration · 1h 06m Avg HR · 154 bpm

2026-02-23 · After Run Stretch

Duration · 10m Calories · 82 kcal Avg HR · 117 bpm

2026-02-24 · Day 2 - Lower-Body Strenght

Volume · 8,022 kg Sets · 33 Reps · 284 Avg HR · 111 bpm

2026-02-25 · After Run Stretch

Duration · 11m Calories · 67 kcal Avg HR · 111 bpm

2026-02-25 · Day 3 - Long Aerobic Run

Distance · 21.1 km Duration · 2h 08m Avg HR · 149 bpm