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 · MAINTENANCE WEEK

Mon 9 Dec – Sun 15 Dec

51.6 km

334 rTSS · 6 sessions · 5h 23m

8 weeks at similar load — push a build week or take recovery. A recovery week was recommended — instead a maintenance week was done (334 rTSS, 52 km).

Target 53–59 km · Target 361–399 rTSS · TSB Mon -19.3 · Ramp +0.9 · Mono 0.97 · 11% fast (4w)

Volume targets

80 km

28.4 km left

avg 19.6 km

✓

100 km

48.4 km left

Weekly load

334 rTSS +0.9 CTL

Target

399

4-wk avg

380

+10%

418

Week sessions 6 done · 51.6 km · 5h 23m

24, последние 6 с прогрессией

24.0km 5:28/km 139bpm

8.0km 5:57/km —

Корректор статистики

3.9km 5:50/km —

4.1km 11:20/km 132bpm

8*(1@5:20/1@5:50) — ох, гармин, гармин.

8.3km 5:19/km 132bpm

5@6:00. Заболел. Потрусил.

3.2km 9:34/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