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 WEEK

Mon 3 May – Sun 9 May

63.3 km

418 rTSS · 6 sessions · 5h 30m

First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (418 rTSS, 63 km).

Target 54–58 km · Target 383–409 rTSS · TSB Mon +2.1 · Ramp +0.6 · Mono 1.14 · 20% fast (4w) · 1 quality · long run 7d ago

Volume targets

80 km

16.7 km left

avg 61.2 km

✓

100 km

36.7 km left

Weekly load

418 rTSS +0.6 CTL

Target

409

4-wk avg

365

+10%

402

Week sessions 6 done · 63.3 km · 5h 30m

☁️ L16: 140

17.1km 4:52/km 150bpm

🌧 Без контроля

8.0km 5:23/km 137bpm

8.0km 5:36/km 132bpm

☀️ Пошлёпал по лесным лужам

8.4km 5:49/km 139bpm

workout repetition 10×400m

☀️ I13: WU + 10*(0.4@3:40/0.4) + CD

13.3km 4:54/km 149bpm

🌧 Afternoon Run

8.5km 5:14/km 149bpm

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