Coach card Calculated

Rolling Weekly Summary

2026-06-09 – 2026-06-15 · Consistency 114%

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Consistency

114%

Based on completed vs planned sessions

Strength volume Δ

-39.5%

Week-over-week change

Run mix

2 easy runs

Action

Volume dropped significantly: Gradually increase load if energy permits.

  • Excellent consistency: Completed 8 workouts this period.
  • Strength volume decreased by 39.5% (2,758 kg total).
  • Completed 2 runs this period.
  • Good variety: 3 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

8 sessions

2026-06-09 · [D3] Long Run Z2

Distance · 9.1 km Duration · 1h 00m Avg HR · 146 bpm

2026-06-09 · [Mobility] Static After Run

Duration · 10m Calories · 62 kcal Avg HR · 105 bpm

2026-06-09 · [Mobility] Dynamic Pre-Run

Duration · 4m Calories · 19 kcal Avg HR · 93 bpm

2026-06-10 · [D4]Deload Upper Body

Volume · 2,758 kg Sets · 23 Reps · 165 Avg HR · 107 bpm

2026-06-11 · [Mobility] Dynamic Pre-Run

Duration · 3m Calories · 17 kcal Avg HR · 92 bpm

2026-06-11 · [D5] Easy Run Z2

Distance · 3.1 km Duration · 19m Avg HR · 141 bpm

2026-06-11 · [Mobility] Static After Run

Duration · 10m Calories · 53 kcal Avg HR · 102 bpm

2026-06-12 · [D6] The Running Chassis Circuit

Sets · 18 Reps · 139 Avg HR · 100 bpm