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 BLOCK 4

Mon 16 Nov – Sun 22 Nov

72.7 km

432 rTSS · 6 sessions · 6h 29m

4 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (432 rTSS, 73 km).

Target 61–64 km · Target 353–370 rTSS · TSB Mon -9.2 · Ramp +2.2 · Mono 1.56 · 8% fast (4w) · 2 quality

Volume targets

80 km

7.3 km left

avg 51.8 km

✓

100 km

27.3 km left

Weekly load

432 rTSS +2.2 CTL

Target

370

4-wk avg

336

+10%

370

Week sessions 6 done · 72.7 km · 6h 29m

☁️ L24: 140

24.0km 5:13/km 141bpm

☁️ A08: 130 + 5*100/100

9.0km 5:36/km 131bpm

☁️ Afternoon Run

8.0km 5:35/km 130bpm

workout CV 10k-pace 8×1km

🌨 I13: WU + 8*(1@4:10/0.2) + CD

13.5km 5:02/km 144bpm

☁️ A10: 130

10.0km 5:35/km 131bpm

8.1km 5:28/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