Coach card Calculated

Rolling Weekly Summary

2026-05-06 – 2026-05-12 · Consistency 186%

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Consistency

186%

Based on completed vs planned sessions

Strength volume Δ

-11.8%

Week-over-week change

Run mix

2 easy and 1 tempo runs

Action

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

  • Excellent consistency: Completed 13 workouts this period.
  • Strength volume decreased by 11.8% (9,460 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

13 sessions

2026-05-07 · Bassetlaw - [D1] Z3/4 Run

Distance · 8.4 km Duration · 43m Avg HR · 160 bpm

2026-05-07 · Bassetlaw Walking

Duration · 33m Calories · 221 kcal Avg HR · 117 bpm

2026-05-07 · [Mobility] Static After Run

Duration · 10m Calories · 63 kcal Avg HR · 105 bpm

2026-05-07 · Cardio Training

Duration · 1m Calories · 14 kcal Avg HR · 114 bpm

2026-05-08 · [D2] Lower-Body

Volume · 9,460 kg Sets · 37 Reps · 318 Avg HR · 111 bpm

2026-05-09 · [Mobility] Dynamic Pre-Run

Duration · 7m Calories · 46 kcal Avg HR · 105 bpm

2026-05-09 · [D3] Long Run Z2

Distance · 10.0 km Duration · 1h 03m Avg HR · 146 bpm

2026-05-09 · [Mobility] Static After Run

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

2026-05-10 · [D5] Easy Run Z2

Distance · 3.0 km Duration · 20m Avg HR · 137 bpm

2026-05-10 · [Mobility] Static After Run

Duration · 10m Calories · 48 kcal Avg HR · 96 bpm

2026-05-11 · [D6] The Sherpa

Sets · 25 Reps · 41 Avg HR · 101 bpm

2026-05-12 · Indoor Walking

Duration · 20m Calories · 224 kcal Avg HR · 139 bpm

2026-05-12 · [Recovery] After Walk Stretch

Duration · 7m Calories · 59 kcal Avg HR · 111 bpm