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 2

Mon 1 Mar – Sun 7 Mar

68.2 km

432 rTSS · 7 sessions · 6h 47m

2nd build week — good rhythm. Target 43–46 km. Volume spiked +71% vs average — watch for overuse.

Target 43–46 km · Target 264–281 rTSS · TSB Mon +0.1 · Ramp +2.2 · Mono 1.4 · 2% fast (4w) · 1 quality

Volume targets

80 km

11.8 km left

avg 53.0 km

✓

100 km

31.8 km left

Weekly load

432 rTSS +2.2 CTL

Target

281

4-wk avg

244

+10%

268

Week sessions 7 done · 68.2 km · 6h 47m

18.1km 5:30/km 142bpm

8.1km 6:04/km 134bpm

☁️ Без контроля

8.1km 6:07/km 139bpm

11.1km 6:24/km 135bpm

Коррекция

1.2km 5:59/km —

workout steady 2×2km

I14: WU+8*(1@4:05/0.2)+CD

12.5km 5:57/km 151bpm

🌨 Без контроля

9.1km 6:09/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