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 11 Nov – Sun 17 Nov

54.5 km

354 rTSS · 5 sessions · 5h 35m

4 consecutive build weeks — recovery is overdue. Drop volume this week. Volume spiked +31% vs average — watch for overuse. A recovery week was recommended — instead a build week was done (354 rTSS, 55 km).

Target 44–46 km · Target 278–292 rTSS · TSB Mon -9.0 · Ramp +3.1 · Mono 1.18 · 9% fast (4w) · 2 quality

Volume targets

80 km

25.5 km left

avg 15.2 km

✓

100 km

45.5 km left

Weekly load

354 rTSS +3.1 CTL

Target

292

4-wk avg

265

+10%

292

Week sessions 5 done · 54.5 km · 5h 35m

18км (130-140)

18.1km 5:31/km 139bpm

8.2km 6:10/km 127bpm

8.0km 6:44/km 130bpm

workout repetition

2 + 6*(1/0.4) + 2 пора лампы покупать

12.2km 6:16/km 135bpm

8км (120-130)

8.0km 6:47/km 132bpm

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