Dashboard

31 Aug 2026

CTL 74 fitness today

ATL 85 fatigue today

TSB -11.3 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +2.6 CTL Δ 7 days

Monotony 1.46 28-day load spread

Streak 215 consecutive weeks

WEEK · BUILD BLOCK 4

Mon 16 Sep – Sun 22 Sep

41.0 km

325 rTSS · 5 sessions · 4h 14m

4 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (325 rTSS, 41 km).

Target 50–52 km · Target 232–243 rTSS · TSB Mon -36.5 · Ramp +4.5 · Mono 1.08 · 22% fast (4w) · 3 quality · long run 7d ago

Volume targets

80 km

39.0 km left

avg 9.3 km

✓

100 km

59.0 km left

Weekly load

325 rTSS +4.5 CTL

Target

243

4-wk avg

221

+10%

243

Week sessions 5 done · 41.0 km · 4h 14m

Absolute Moscow Marathon 10 km

10.0km 4:41/km 153bpm

workout repetition 3×500m

2 + (0.5<~max>/0.3<walk>)*3 + 2

7.1km 6:42/km 140bpm

workout vo2max 4×1km

2 + (1<4:30>/0.4)*4 + 2

9.8km 5:51/km 148bpm

8км (120-130)

8.0km 7:06/km 135bpm

8км (120-130) failed

6.0km 7:31/km 145bpm

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