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 WEEK

Mon 10 Feb – Sun 16 Feb

77.1 km

594 rTSS · 5 sessions · 7h 13m

First build week after recovery — solid base, standard load. Volume spiked +44% vs average — watch for overuse. A maintenance week was recommended — instead a build week was done (594 rTSS, 77 km).

Target 56–60 km · Target 399–426 rTSS · TSB Mon +2.7 · Ramp +5.3 · Mono 0.89 · 17% fast (4w) · 2 quality

Volume targets

80 km

2.9 km left

avg 29.3 km

✓

100 km

22.9 km left

Weekly load

594 rTSS +5.3 CTL

Target

426

4-wk avg

380

+10%

418

Week sessions 5 done · 77.1 km · 7h 13m

30km below 140bpm. Dope!

30.4km 5:17/km 141bpm

10.0km 5:58/km 132bpm

workout CV 10k-pace 5×2km

2w+5*(2@4:35/0.4)+1.5c

15.6km 5:16/km 148bpm

8.1km 6:35/km 131bpm

2w+12*(400@max/400)+1c

13.0km 5:56/km 148bpm

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