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 15 Jun – Sun 21 Jun

72.2 km

527 rTSS · 5 sessions · 6h 47m

Maintenance week — hold current load around 64–70 km. A recovery week was recommended — instead a maintenance week was done (527 rTSS, 72 km).

Target 64–70 km · Target 510–563 rTSS · TSB Mon -35.4 · Ramp +3.2 · Mono 0.93 · 15% fast (4w) · 2 quality

Volume targets

80 km

7.8 km left

avg 43.5 km

✓

100 km

27.8 km left

Weekly load

527 rTSS +3.2 CTL

Target

563

4-wk avg

537

+10%

590

Week sessions 5 done · 72.2 km · 6h 47m

☁️ L26: 22@140 + 4@4:50

26.0km 5:27/km 143bpm

⛅ Без контроля

11.0km 6:06/km 140bpm

workout repetition 9×400m

⛅ I13: WU + 9*(0.4@3:50/recovery) + CD

12.7km 5:37/km 142bpm

8.1km 6:35/km 133bpm

workout CV 1×10km

⛅ WU + 5*(1@4:33/1@4:43) + CD

14.4km 5:07/km 153bpm

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