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 5

Mon 23 Nov – Sun 29 Nov

73.8 km

495 rTSS · 6 sessions · 6h 37m

5 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (495 rTSS, 74 km).

Target 69–72 km · Target 397–416 rTSS · TSB Mon -14.8 · Ramp +3.3 · Mono 1.39 · 10% fast (4w) · 2 quality

Volume targets

80 km

6.2 km left

avg 52.1 km

✓

100 km

26.2 km left

Weekly load

495 rTSS +3.3 CTL

Target

416

4-wk avg

378

+10%

416

Week sessions 6 done · 73.8 km · 6h 37m

👮🏼‍♂️ L26: 140 — где купить пропуск?

26.1km 5:06/km 142bpm

8.0km 5:38/km 129bpm

🌨 WU + 9*0.6@3:35 + CD

12.9km 5:44/km 140bpm

☁️ Немножко побегал

5.6km 5:39/km 157bpm

workout vo2max 8×1.2km

☁️ WU + 8*(1.2@4:00/0.2) + CD

16.9km 5:14/km 144bpm

☁️ Без контроля. Для галочки.

4.3km 5:43/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