Dashboard

28 Aug 2026

CTL 70 fitness today

ATL 67 fatigue today

TSB +3.0 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -1.7 CTL Δ 7 days

Monotony 1.49 28-day load spread

Streak 214 consecutive weeks

THIS WEEK · BUILD BLOCK 2

Mon 24 Aug – Sun 30 Aug

63.5 km

315 rTSS · 8 sessions · 5h 32m

2nd build week — good rhythm. Target 106–113 km.

Target 106–113 km · Target 541–576 rTSS · TSB Mon -6.1 · Ramp -1.0 · Mono 1.49 · 11% fast (4w) · 1 quality · long run 5d ago

Volume targets

80 km

16.5 km left

avg 91.5 km

28.0 km left

100 km

36.5 km left

Weekly load

315 rTSS -1.2 CTL

Target

576

4-wk avg

501

+10%

551

This week's sessions 8 done · 63.5 km · 5h 32m

7.0km 5:12/km 133bpm

7.0km 5:21/km 128bpm

7.0km 5:43/km 122bpm

7.0km 5:10/km 132bpm

workout tempo 3×3km

11.5km 4:37/km 146bpm

7.0km 5:03/km 133bpm

9.9km 5:35/km 121bpm

7.0km 5:20/km 136bpm

Marathon 4:04/km

33.3/126.6 km

Half Mar 3:54/km

31.2/63.3 km

10k 3:43/km

5.1/30.0 km

5k 3:35/km

1.4/15.0 km

10%

90%

fast minutes slow

Intensity

Recovery 38%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 23%

4:24–4:56 138–148

LT1 / Aerobic 6%

4:09–4:23 148–153

Tempo 5%

3:57–4:08 153–158

LT2 / Threshold 2%

3:50–3:56 160–165

CV / Critical V. 2%

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

17%

83%

fast tags slow

Intensity

Recovery 35%

5:21–6:17 <128

Daily / Easy 29%

4:57–5:20 128–138

Steady / Long 18%

4:24–4:56 138–148

LT1 / Aerobic 2%

4:09–4:23 148–153

Tempo 8%

3:57–4:08 153–158

LT2 / Threshold 7%

3:50–3:56 160–165

CV / Critical V.

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

CTL ATL TSB race

Fitness estimate

53.8 VDOT

range 51.0–56.6

Threshold pace 4:02 /km

12w trend -0.5

Half Marathon 1:25:54

26w since race anchor