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 · MAINTENANCE WEEK

Mon 3 Feb – Sun 9 Feb

52.1 km

378 rTSS · 5 sessions · 5h 11m

Maintenance week — hold current load around 55–61 km. A build week was recommended — instead a maintenance week was done (378 rTSS, 52 km).

Target 55–61 km · Target 378–418 rTSS · TSB Mon +12.2 · Ramp +0.4 · Mono 0.87 · 12% fast (4w) · 1 quality · long run 14d ago

Volume targets

80 km

27.9 km left

avg 28.3 km

✓

100 km

47.9 km left

Weekly load

378 rTSS +0.4 CTL

Target

418

4-wk avg

398

+10%

438

Week sessions 5 done · 52.1 km · 5h 11m

A10: потрусил. Здесь могла бы быть длительная :(

10.2km 6:06/km 131bpm

A10: 130 — Уходи, болезнь, уходи :(

9.5km 6:33/km 129bpm

S: 2w+12*(0.2@max/full recovery)+2c

12.0km 6:02/km 139bpm

10.0km 5:57/km 132bpm

Без контроля. В удовольствие.

10.4km 5:12/km 140bpm

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