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 · BUILD WEEK

Mon 26 Oct – Sun 1 Nov

62.8 km

354 rTSS · 6 sessions · 5h 46m

First build week after recovery — solid base, standard load. Volume spiked +62% vs average — watch for overuse. No long run in 28 days. A maintenance week was recommended — instead a build week was done (354 rTSS, 63 km).

Target 41–43 km · Target 242–258 rTSS · TSB Mon +11.2 · Ramp +0.8 · Mono 1.11 · 12% fast (4w) · 1 quality · long run 28d ago

Volume targets

80 km

17.2 km left

avg 50.8 km

✓

100 km

37.2 km left

Weekly load

354 rTSS +0.8 CTL

Target

258

4-wk avg

231

+10%

254

Week sessions 6 done · 62.8 km · 5h 46m

☁️ L16: 140 — ACAB

16.1km 5:13/km 143bpm

8.2km 5:41/km 130bpm

☁️ Без контроля

8.3km 5:41/km 140bpm

8.1km 5:50/km 131bpm

workout tempo 4×1km

☀️ I14: WU + 4*(1@4:25/1@5:25) + CD

14.0km 5:16/km 143bpm

8.0km 5:50/km 132bpm

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