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 10 May – Sun 16 May

70.7 km

462 rTSS · 7 sessions · 6h 28m

2nd build week — good rhythm. Target 52–55 km. Volume spiked +47% vs average — watch for overuse.

Target 52–55 km · Target 349–372 rTSS · TSB Mon -4.2 · Ramp +1.5 · Mono 1.24 · 15% fast (4w) · 2 quality

Volume targets

80 km

9.3 km left

avg 61.5 km

✓

100 km

29.3 km left

Weekly load

462 rTSS +1.5 CTL

Target

372

4-wk avg

323

+10%

356

Week sessions 7 done · 70.7 km · 6h 28m

☁️ L16: 140 — 👮🏼‍♂️ ACAB

18.6km 5:12/km 144bpm

☁️ A08: 130

8.5km 5:31/km 134bpm

workout repetition 8×300m

☀️ I09: WU + 8*(0.3@3:20/0.2) + CD

9.1km 5:46/km 150bpm

☀️ Afternoon Run

8.1km 5:29/km 128bpm

8.7km 5:37/km 141bpm

☀️ I9: WU + 3*(1@4:00/0.2) + CD

9.7km 5:15/km 150bpm

8.0km 5:51/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