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 22 Jun – Sun 28 Jun

68.2 km

484 rTSS · 6 sessions · 6h 29m

Maintenance week — hold current load around 66–73 km. A recovery week was recommended — instead a maintenance week was done (484 rTSS, 68 km).

Target 66–73 km · Target 537–594 rTSS · TSB Mon -27.8 · Ramp +1.7 · Mono 0.98 · 17% fast (4w) · 2 quality

Volume targets

80 km

11.8 km left

avg 44.8 km

✓

100 km

31.8 km left

Weekly load

484 rTSS +1.7 CTL

Target

594

4-wk avg

566

+10%

622

Week sessions 6 done · 68.2 km · 6h 29m

☀️ L20: ~142

20.1km 5:33/km 142bpm

☀️ Самодеятельная

10.0km 5:55/km 144bpm

☀️ A8: ~133

8.0km 6:08/km 134bpm

☁️ A8: ~133

7.0km 6:09/km 134bpm

8.0km 6:15/km 132bpm

workout CV 1×10km

I14: WU + 5*(1@4:38/1@4:28) + CD

15.0km 5:02/km 151bpm

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