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 10 Aug – Sun 16 Aug

64.5 km

413 rTSS · 5 sessions · 5h 46m

Maintenance week — hold current load around 61–67 km.

Target 61–67 km · Target 453–500 rTSS · TSB Mon -3.4 · Ramp -0.7 · Mono 1.22 · 24% fast (4w) · 1 quality · long run 1d ago

Volume targets

80 km

15.5 km left

avg 48.7 km

✓

100 km

35.5 km left

Weekly load

413 rTSS -0.7 CTL

Target

500

4-wk avg

477

+10%

524

Week sessions 5 done · 64.5 km · 5h 46m

22.0km 5:17/km 139bpm

☁️ Без контроля

7.3km 5:48/km 127bpm

8.2km 5:54/km 130bpm

long workout vo2max 6×2km

⛅ I18: WU + 6 * ( 2@4.04 / 0.4 ) + CD

18.8km 4:56/km 151bpm

8.2km 5:38/km 129bpm

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