Dashboard

31 Aug 2026

CTL 73 fitness today

ATL 81 fatigue today

TSB -7.5 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +1.8 CTL Δ 7 days

Monotony 1.42 28-day load spread

Streak 215 consecutive weeks

WEEK · BUILD BLOCK 2

Mon 6 Jan – Sun 12 Jan

69.5 km

450 rTSS · 5 sessions · 6h 56m

2nd build week — good rhythm. Target 60–64 km.

Target 60–64 km · Target 394–419 rTSS · TSB Mon -19.9 · Ramp +2.7 · Mono 0.88 · 9% fast (4w) · 1 quality

Volume targets

80 km

10.5 km left

avg 23.8 km

✓

100 km

30.5 km left

Weekly load

450 rTSS +2.7 CTL

Target

419

4-wk avg

365

+10%

401

Week sessions 5 done · 69.5 km · 6h 56m

L32: 135 — эй, где моя карта, чувак?!

32.0km 6:11/km 137bpm

10.0km 6:12/km 128bpm

10.1km 5:46/km 131bpm

workout repetition 8×90sec

2 + 8*(0.4@4:00/0.2) + 2

9.1km 5:39/km 140bpm

8.2km 5:41/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

18%

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