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 7

Mon 25 May – Sun 31 May

57.1 km

408 rTSS · 5 sessions · 5h 32m

7 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (408 rTSS, 57 km).

Target 57–60 km · Target 357–374 rTSS · TSB Mon -24.6 · Ramp +3.3 · Mono 1.41 · 10% fast (4w) · 2 quality

Volume targets

80 km

22.9 km left

avg 39.5 km

✓

100 km

42.9 km left

Weekly load

408 rTSS +3.3 CTL

Target

374

4-wk avg

340

+10%

374

Week sessions 5 done · 57.1 km · 5h 32m

20.2km 5:43/km 143bpm

workout repetition 8×400m

☀️ I10: WU + 8*(0.4@4.09/0.2) + CD

10.0km 5:52/km 144bpm

☁️ В Декатлон и обратно.

2.4km 5:15/km 142bpm

☁️ A10: ~133

10.0km 6:23/km 133bpm

workout threshold 8×1km

☁️ I13: WU + 8*(1@4:42/0.2) + CD

14.5km 5:35/km 150bpm

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