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 20 Jul – Sun 26 Jul

61.9 km

480 rTSS · 5 sessions · 5h 23m

Maintenance week — hold current load around 59–65 km. A build week was recommended — instead a maintenance week was done (480 rTSS, 62 km).

Target 59–65 km · Target 447–494 rTSS · TSB Mon -11.6 · Ramp +0.9 · Mono 1.21 · 24% fast (4w) · 2 quality

Volume targets

80 km

18.1 km left

avg 48.2 km

✓

100 km

38.1 km left

Weekly load

480 rTSS +0.9 CTL

Target

494

4-wk avg

470

+10%

517

Week sessions 5 done · 61.9 km · 5h 23m

☁️ 16@140 + 2@4:20

18.0km 5:05/km 143bpm

🌧 Без контроля

6.8km 5:58/km 133bpm

🌧 WU + 3*(4@4:20/0.4) + CD

18.1km 4:46/km 147bpm

8.0km 6:00/km 125bpm

workout repetition 4×400m

🌧 WU + 4*(1@4:20/0.2)+4*(0.4@4.05/0.2) + CD

11.0km 5:05/km 148bpm

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