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 19 Oct – Sun 25 Oct

45.8 km

264 rTSS · 5 sessions · 4h 11m

Maintenance week — hold current load around 40–44 km. No long run in 21 days.

Target 40–44 km · Target 252–278 rTSS · TSB Mon +14.1 · Ramp -1.6 · Mono 0.93 · 22% fast (4w) · 1 quality · long run 21d ago

Volume targets

80 km

34.2 km left

avg 50.8 km

4.9 km left

100 km

54.2 km left

Weekly load

264 rTSS -1.6 CTL

Target

278

4-wk avg

265

+10%

292

Week sessions 5 done · 45.8 km · 4h 11m

☁️ A8: 130 — Тула

8.0km 5:39/km 157bpm

8.0km 5:53/km 132bpm

☁️ Без контроля

8.5km 5:37/km 133bpm

workout threshold

☁️ Фартлек

12.0km 5:03/km 146bpm

🌧 Без контроля

9.2km 5:27/km 139bpm

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