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 26 Apr – Sun 2 May

57.9 km

384 rTSS · 5 sessions · 5h 06m

Maintenance week — hold current load around 53–59 km. A build week was recommended — instead a maintenance week was done (384 rTSS, 58 km).

Target 53–59 km · Target 381–421 rTSS · TSB Mon +18.4 · Ramp -0.0 · Mono 1.12 · 20% fast (4w) · 1 quality

Volume targets

80 km

22.1 km left

avg 60.8 km

3.0 km left

100 km

42.1 km left

Weekly load

384 rTSS +-0.0 CTL

Target

421

4-wk avg

401

+10%

441

Week sessions 5 done · 57.9 km · 5h 06m

☀️ L20: 140

20.4km 4:49/km 145bpm

☀️ Evening Run

8.2km 5:14/km 133bpm

7.8km 5:58/km 130bpm

workout repetition 6×1km

☁️ WU + 6*(1@3:49/0.4) + CD

13.2km 5:23/km 144bpm

8.2km 5:44/km 135bpm

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