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 16 Dec – Sun 22 Dec

69.3 km

457 rTSS · 6 sessions · 6h 42m

First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (457 rTSS, 69 km).

Target 58–62 km · Target 393–420 rTSS · TSB Mon -16.3 · Ramp +3.5 · Mono 0.99 · 11% fast (4w) · 2 quality

Volume targets

80 km

10.7 km left

avg 20.6 km

✓

100 km

30.7 km left

Weekly load

457 rTSS +3.5 CTL

Target

420

4-wk avg

375

+10%

412

Week sessions 6 done · 69.3 km · 6h 42m

26км, последние 5 с прогрессией

26.0km 5:32/km 139bpm

9.8km 6:10/km 130bpm

СБУ немножко

0.8km 4:57/km 146bpm

8.0km 6:22/km 129bpm

long workout threshold hm-pace

15*(0.8@6:00/0.2@4:50)

16.6km 5:46/km 133bpm

Без контроля

8.0km 5:48/km 131bpm

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