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 5

Mon 23 Sep – Sun 29 Sep

47.0 km

359 rTSS · 6 sessions · 4h 46m

5 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (359 rTSS, 47 km).

Target 53–56 km · Target 317–332 rTSS · TSB Mon -28.9 · Ramp +4.6 · Mono 1.4 · 23% fast (4w) · 3 quality · long run 14d ago

Volume targets

80 km

33.0 km left

avg 10.1 km

✓

100 km

53.0 km left

Weekly load

359 rTSS +4.6 CTL

Target

332

4-wk avg

302

+10%

333

Week sessions 6 done · 47.0 km · 4h 46m

Космический марафон 10к

10.2km 4:33/km 156bpm

Разминка

2.8km 5:50/km 155bpm

workout repetition 3×500m

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

6.6km 6:46/km 140bpm

8.0km 6:59/km 130bpm

workout repetition 6×1km

2+(1<4:15>/0.2)*6+2 — жара 🔥

11.4km 5:30/km 149bpm

8.1km 7:27/km 130bpm

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