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 15 Feb – Sun 21 Feb

40.9 km

255 rTSS · 5 sessions · 4h 09m

Maintenance week — hold current load around 44–49 km. No long run in 21 days. A build week was recommended — instead a maintenance week was done (255 rTSS, 41 km).

Target 44–49 km · Target 274–303 rTSS · TSB Mon +17.7 · Ramp -2.1 · Mono 0.62 · 14% fast (4w) · 2 quality · long run 21d ago

Volume targets

80 km

39.1 km left

avg 53.9 km

13.0 km left

100 km

59.1 km left

Weekly load

255 rTSS -2.1 CTL

Target

303

4-wk avg

289

+10%

318

Week sessions 5 done · 40.9 km · 4h 09m

☁️ Без контроля

6.0km 6:21/km 164bpm

9.4km 6:40/km 137bpm

☀️ Птичка

8.2km 5:49/km 142bpm

☁️ I10: Фартлек

10.6km 5:41/km 145bpm

☀️ Без контроля

6.8km 6:02/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