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 5

Mon 28 Jun – Sun 4 Jul

89.3 km

572 rTSS · 6 sessions · 7h 50m

5 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (572 rTSS, 89 km).

Target 89–93 km · Target 546–572 rTSS · TSB Mon -25.2 · Ramp +2.6 · Mono 1.75 · 13% fast (4w) · 2 quality

Volume targets

80 km

✓

avg 62.2 km

✓

100 km

10.7 km left

Weekly load

572 rTSS +2.6 CTL

Target

572

4-wk avg

520

+10%

572

Week sessions 6 done · 89.3 km · 7h 50m

28.3km 5:24/km 140bpm

☀️ Afternoon Run

10.1km 5:28/km 129bpm

workout repetition 8×1km

⛅ WU + 8*(1@3:50/0.2) + CD

14.5km 4:58/km 151bpm

10.2km 5:31/km 131bpm

workout threshold

⛅ WU + 6*(1.2@4:00/0.6@4:20) + CD

15.9km 4:53/km 147bpm

10.2km 5:27/km 133bpm

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 51.0–56.6

Threshold pace 4:02 /km

12w trend -0.5

Half Marathon 1:25:54

26w since race anchor