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 WEEK

Mon 21 Oct – Sun 27 Oct

44.6 km

290 rTSS · 6 sessions · 4h 51m

First build week after recovery — solid base, standard load. No long run in 42 days. A maintenance week was recommended — instead a build week was done (290 rTSS, 45 km).

Target 36–38 km · Target 233–248 rTSS · TSB Mon -7.0 · Ramp +2.4 · Mono 0.99 · 13% fast (4w) · 2 quality · long run 42d ago

Volume targets

80 km

35.4 km left

avg 12.8 km

✓

100 km

55.4 km left

Weekly load

290 rTSS +2.4 CTL

Target

248

4-wk avg

222

+10%

244

Week sessions 6 done · 44.6 km · 4h 51m

14.1km 5:49/km 137bpm

1.6km 6:02/km 130bpm

8.2km 7:04/km 121bpm

8км (120-130)

8.4km 7:16/km 128bpm

5.4km 7:07/km 132bpm

Без контроля

6.9km 6:01/km 155bpm

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

17%

83%

fast tags slow

Intensity

Recovery 36%

5:21–6:17 <128

Daily / Easy 27%

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