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 31 Aug – Sun 6 Sep

54.7 km

382 rTSS · 5 sessions · 4h 40m

Maintenance week — hold current load around 69–76 km. A build week was recommended — instead a maintenance week was done (382 rTSS, 55 km).

Target 69–76 km · Target 435–481 rTSS · TSB Mon -11.5 · Ramp -1.5 · Mono 1.25 · 16% fast (4w) · 3 quality

Volume targets

80 km

25.3 km left

avg 50.3 km

✓

100 km

45.3 km left

Weekly load

382 rTSS -1.5 CTL

Target

481

4-wk avg

458

+10%

504

Week sessions 5 done · 54.7 km · 4h 40m

⛅ Yaroslavl Half — Полумарафон курильщика — Очень плохо!

21.1km 4:26/km 164bpm

workout repetition 3×500m

☁️ I6: WU + 3*(0.5/0.3) + CD

6.6km 5:57/km 137bpm

8.0km 5:47/km 131bpm

workout CV 10k-pace 4×1km

☀️ I10: WU + 4*(1@4:12/0.4) + CD

10.8km 5:04/km 145bpm

8.3km 5:39/km 130bpm

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

17%

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