Workout.md — training report

Recorded activity

By sport

Counts and measured totals stay within each sport. Strength loads are never combined across load bases.

Strength

4sessions6 blocks · 15 sets

Running

2sessions2 blocks · 5 km · 46:00 elapsed

Cycling

1sessions1 blocks · 25 km · 1:15:00 elapsed

Mobility

1sessions1 blocks · 20:00 elapsed

Other

1sessions1 blocks · 8.2 km · 2:00:00 elapsed

Swimming

1sessions1 blocks · 1.5 km · 45:00 elapsed

Session history

Volume charts

Each chart states its own recorded measure. Missing measurements are not treated as zero.

Strength — recorded sets per session

back-squat — highest recorded load per session (barbell, high-bar, total)

bench-press — highest recorded load per session (barbell, flat, total)

Running — recorded distance per session

Cycling — recorded distance per session

Mobility — recorded elapsed time per session

Other — recorded distance per session

Swimming — recorded distance per session

Recorded decisions

Plans & proposals

The explicitly active approved plan and proposal decisions supplied to this report. This section does not provide coaching advice.

Approved plan

Synthetic multisport base block

from 2026-08-01 · to 2026-08-31 · created 2026-07-28 · approved 2026-07-29T09:00:00+03:00 · approved by Alex Example

Approved synthetic plan used only by the public demo.

demo-base-1

Rejected proposal

Add a second weekly speed session

created 2026-08-10 · decided 2026-08-11 · decided by Alex Example

Decision reason: Recovery was already limited during the synthetic base block.

Demonstrates an explicit human decision rather than inferred approval.

demo-speed

Canonical record

Sessions

Chronological from oldest to newest, with sources, missing values and correction history kept visible.

Search sessions

Strength

2026-08-01

demo-2026-08-01-strength

Completed

First synthetic strength session.

goal/strength

Strength

Back squat

Exercise

back-squat

Equipment: barbell · Variant: high-bar

Set	Reps	Load & basis	Side	Kind	Effort	Timing
squat-1	5	60 kg · total	Not recorded	working	RPE 7 · RIR 3	3:00 rest
squat-2	5	60 kg · total	Not recorded	working	RPE 7 · RIR 3	3:00 rest
squat-3	5	60 kg · total	Not recorded	working	RPE 8 · RIR 2	Not recorded

Comfortable starting load.

Running

2026-08-03

demo-2026-08-03-running

Completed

Synthetic easy run with three recorded segments.

goal/endurancesetting/outdoor

Running

Park loop

Distance: 5 km
Elapsed: 31:00
Timer: 30:00
Moving: 29:20
Avg heart rate: 144 bpm
Environment: outdoor

Intervals

km-1 — 1 km · 5:55 · 1 reps
km-2 — 1 km · 6:00 · 1 reps
km-3 — 1 km · 5:58 · 1 reps

Even effort.

Swimming

2026-08-05

demo-2026-08-05-swimming

Completed

Synthetic pool session.

focus/techniquesetting/pool

Swimming

Technique and steady laps

Distance: 1.5 km
Elapsed: 45:00
Timer: 40:00
Moving: 37:30
Avg heart rate: 132 bpm
Pool length: 25 m
Stroke: freestyle
Environment: pool

25 m pool.

Cycling

2026-08-07

demo-2026-08-07-cycling

Partial

Route shortened by synthetic rain.

goal/endurancesetting/outdoor

Cycling

Rolling road ride

Distance: 25 km
Elapsed: 1:15:00
Timer: 1:10:00
Moving: 1:07:30
Avg heart rate: 136 bpm
Environment: outdoor

Easy cadence.

Correction history 1

2026-08-07T10:15:00+03:00 · Alex Example — Removed a duplicated GPS segment from the synthetic import.

Strength

2026-08-09

demo-2026-08-09-strength

Completed

Synthetic strength progression, week two.

goal/strength

Strength

Back squat

Exercise

back-squat

Equipment: barbell · Variant: high-bar

Set	Reps	Load & basis	Side	Kind	Effort	Timing
squat-1	5	62.5 kg · total	Not recorded	working	RPE 8 · RIR 2	Not recorded
squat-2	5	62.5 kg · total	Not recorded	working	RPE 8 · RIR 2	Not recorded
squat-3	5	62.5 kg · total	Not recorded	working	RPE 8 · RIR 2	Not recorded

Small planned increase.

Strength

Bench press

Exercise

bench-press

Equipment: barbell · Variant: flat

Set	Reps	Load & basis	Side	Kind	Effort	Timing
bench-1	5	45 kg · total	Not recorded	working	RPE 7 · RIR 3	Not recorded
bench-2	5	45 kg · total	Not recorded	working	RPE 8 · RIR 2	Not recorded

Mobility

2026-08-11

demo-2026-08-11-mobility

Completed

Short synthetic recovery session.

focus/recovery

Mobility

Hips and ankles

Distance: Not recorded
Elapsed: 20:00
Timer: 20:00
Environment: indoor

Easy range-of-motion work.

Strength / Running

2026-08-13

demo-2026-08-13-mixed

In progress

Demonstrates a mixed session with explicitly unknown actuals.

focus/mixed

Strength

Bench press

Exercise

bench-press

Equipment: barbell · Variant: flat

Set	Reps	Load & basis	Side	Kind	Effort	Timing
bench-1	5	47.5 kg · total	Not recorded	working	RPE 8 · RIR 2	Not recorded
bench-2	Not recorded	47.5 kg · total	Not recorded	working	Not recorded	Not recorded

Final set had not been reported yet.

Running

Easy cooldown

Distance: Not recorded
Elapsed: 15:00
Timer: Not recorded

Distance not reported.

Strength

2026-08-15

demo-2026-08-15-strength

Completed

Synthetic strength progression, week three.

goal/strength

Strength

Back squat

Exercise

back-squat

Equipment: barbell · Variant: high-bar

Set	Reps	Load & basis	Side	Kind	Effort	Timing
squat-1	5	65 kg · total	Not recorded	working	RPE 8 · RIR 2	Not recorded
squat-2	5	65 kg · total	Not recorded	working	RPE 8 · RIR 2	Not recorded
squat-3	5	65 kg · total	Not recorded	working	RPE 9 · RIR 1	Not recorded

Third successful increase.

Strength

Bench press

Exercise

bench-press

Equipment: barbell · Variant: flat

Set	Reps	Load & basis	Side	Kind	Effort	Timing
bench-1	5	47.5 kg · total	Not recorded	working	RPE 8 · RIR 2	Not recorded
bench-2	5	47.5 kg · total	Not recorded	working	RPE 8 · RIR 2	Not recorded

Other

2026-08-17

demo-2026-08-17-hike

Completed

Unplanned synthetic hike, kept separate from the approved plan.

setting/outdoor

Other

Forest hike

Distance: 8.2 km
Elapsed: 2:00:00
Timer: 1:50:00
Moving: 1:46:40
Environment: outdoor

Relaxed pace.