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 · RECOVERY WEEK

Mon 29 Jun – Sun 5 Jul

64.2 km

456 rTSS · 6 sessions · 5h 58m

Recovery week — cut volume to 47–54 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (456 rTSS, 64 km).

Target 47–54 km · Target 380–439 rTSS · TSB Mon -19.7 · Ramp +0.9 · Mono 1.39 · 17% fast (4w) · 1 quality

Volume targets

80 km

15.8 km left

avg 45.8 km

✓

100 km

35.8 km left

Weekly load

456 rTSS +0.9 CTL

Target

439

4-wk avg

585

+10%

643

Week sessions 6 done · 64.2 km · 5h 58m

☁️ L20: ~143

20.0km 5:11/km 143bpm

☁️ A10:~133

10.0km 6:06/km 134bpm

🌧 Ко граду был не готов.

6.5km 5:18/km 140bpm

8.0km 5:59/km 133bpm

workout repetition 8×400m

⛅ WU + 8*(0.4@4:15/0.2) + CD

10.6km 5:15/km 148bpm

9.0km 6:06/km 133bpm

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