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 8 Jun – Sun 14 Jun

71.1 km

484 rTSS · 6 sessions · 7h 10m

9 weeks at similar load — push a build week or take recovery. A recovery week was recommended — instead a maintenance week was done (484 rTSS, 71 km).

Target 63–70 km · Target 492–543 rTSS · TSB Mon -62.4 · Ramp +2.6 · Mono 0.92 · 11% fast (4w) · 2 quality

Volume targets

80 km

8.9 km left

avg 42.1 km

✓

100 km

28.9 km left

Weekly load

484 rTSS +2.6 CTL

Target

543

4-wk avg

518

+10%

569

Week sessions 6 done · 71.1 km · 7h 10m

☁️ L24: ~142

24.0km 5:50/km 144bpm

🌧 Без контроля

8.0km 6:25/km 130bpm

☁️ A10: ~130

10.0km 5:57/km 130bpm

🌧️ WU + 9*(0.2@3:40/0.3) + CD

9.0km 6:13/km 139bpm

☀️ A8: ~133

8.0km 7:01/km 135bpm

workout repetition 2×2min

☀️ Фартлек. На мне можно после такого шашлыки жарить

12.0km 5:32/km 155bpm

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