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 14 Dec – Sun 20 Dec

84.5 km

498 rTSS · 5 sessions · 7h 30m

Maintenance week — hold current load around 73–80 km. A recovery week was recommended — instead a maintenance week was done (498 rTSS, 85 km).

Target 73–80 km · Target 445–491 rTSS · TSB Mon -20.3 · Ramp +2.2 · Mono 1.19 · 13% fast (4w) · 2 quality

Volume targets

80 km

✓

avg 53.4 km

✓

100 km

15.5 km left

Weekly load

498 rTSS +2.2 CTL

Target

491

4-wk avg

468

+10%

515

Week sessions 5 done · 84.5 km · 7h 30m

☁️ L32: 140 ВЖУХ — и длительная на четырехкилометровой кривой!

32.0km 5:13/km 144bpm

8.1km 5:55/km 129bpm

workout LT1 1×10km

☁️ I14: WU + 10@4:40 + CD

14.0km 5:02/km 153bpm

long workout LT1 3×5km

☁️ I22: WU + 3*5@4:45/0.6 + CD

22.2km 5:08/km 150bpm

☁️ Без контроля

8.2km 6:07/km 125bpm

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