Dashboard

31 Aug 2026

CTL 72 fitness today

ATL 77 fatigue today

TSB -4.1 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +1.1 CTL Δ 7 days

Monotony 1.36 28-day load spread

Streak 0 consecutive weeks

WEEK · BUILD BLOCK 3

Mon 14 Jun – Sun 20 Jun

92.0 km

568 rTSS · 7 sessions · 8h 46m

3rd build week — approaching the ceiling. Cap at 67–70 km. Volume spiked +44% vs average — watch for overuse.

Target 67–70 km · Target 411–431 rTSS · TSB Mon -13.4 · Ramp +3.7 · Mono 1.55 · 15% fast (4w) · 2 quality

Volume targets

80 km

✓

avg 61.3 km

✓

100 km

8.0 km left

Weekly load

568 rTSS +3.7 CTL

Target

431

4-wk avg

392

+10%

431

Week sessions 7 done · 92.0 km · 8h 46m

☀️ #fml, #kmp, #вжопубег, #зачем, #зачто

24.0km 5:40/km 144bpm

workout CV 4×1km

☀️ WU + 4@4:15 + 4*(1@3:50/2минуты) + CD

15.8km 5:37/km 148bpm

☀️ Morning Run

8.7km 5:44/km 133bpm

☀️ В топку

8.5km 5:50/km 128bpm

☀️ Morning Run

8.6km 5:58/km 128bpm

workout vo2max 5k-pace 4×2km

☀️ WU + 4*(2@4:00/0.5) + CD

16.2km 5:18/km 146bpm

10.2km 6:19/km 128bpm

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

18%

83%

fast tags slow

Intensity

Recovery 35%

5:21–6:17 <128

Daily / Easy 28%

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