Dashboard

1 Sep 2026

CTL 72 fitness today

ATL 74 fatigue today

TSB -1.7 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +0.1 CTL Δ 7 days

Monotony 1.35 28-day load spread

Streak 215 consecutive weeks

WEEK · BUILD BLOCK 3

Mon 9 Sep – Sun 15 Sep

57.6 km

408 rTSS · 5 sessions · 6h 05m

3rd build week — approaching the ceiling. Cap at 50–53 km. Ramp rate high (+7.5 CTL/wk) — injury risk elevated. A recovery week was recommended — instead a build week was done (408 rTSS, 58 km).

Target 50–53 km · Target 125–131 rTSS · TSB Mon -28.6 · Ramp +7.5 · Mono 0.78 · 19% fast (4w) · 2 quality

Volume targets

80 km

22.4 km left

avg 8.2 km

✓

100 km

42.4 km left

Weekly load

408 rTSS +7.5 CTL

Target

131

4-wk avg

119

+10%

131

Week sessions 5 done · 57.6 km · 6h 05m

14.0km 6:40/km 155bpm

8.0km 7:17/km 130bpm

workout tempo hm-pace 1×8km

2 + 8<5.14> + 2

12.4km 5:41/km 147bpm

workout tempo hm-pace 3×3km

2 + (3<5.14>/0.6) + 2

15.2km 5:43/km 146bpm

8км (120-130)🌲

8.0km 7:01/km 133bpm

Marathon 4:04/km

30.2/126.6 km

Half Mar 3:54/km

29.8/63.3 km

10k 3:43/km

5.5/30.0 km

5k 3:35/km

2.5/15.0 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 7%

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

18%

83%

fast tags slow

Intensity

Recovery 35%

5:21–6:17 <128

Daily / Easy 28%

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 2%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

CTL ATL TSB race

Fitness estimate

53.8 VDOT

range 50.9–56.6

Threshold pace 4:02 /km

12w trend -0.5

Half Marathon 1:25:57

27w since race anchor