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 3

Mon 13 Jan – Sun 19 Jan

76.5 km

535 rTSS · 6 sessions · 7h 07m

3rd build week — approaching the ceiling. Cap at 63–66 km. A recovery week was recommended — instead a build week was done (535 rTSS, 76 km).

Target 63–66 km · Target 413–433 rTSS · TSB Mon -21.5 · Ramp +4.2 · Mono 0.87 · 11% fast (4w) · 1 quality

Volume targets

80 km

3.5 km left

avg 25.1 km

✓

100 km

23.5 km left

Weekly load

535 rTSS +4.2 CTL

Target

433

4-wk avg

394

+10%

433

Week sessions 6 done · 76.5 km · 7h 07m

32.0km 5:17/km 140bpm

10.0km 5:47/km 131bpm

A10: @6:00 — 125

11.3km 5:19/km 125bpm

workout CV 8×1km

2+8*(1@4:30/0.2)+2

13.1km 5:14/km 147bpm

Корректор статистики

1.8km 5:59/km —

8.2km 7:18/km 134bpm

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