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 · MAINTENANCE WEEK

Mon 5 Jul – Sun 11 Jul

84.7 km

542 rTSS · 6 sessions · 7h 48m

6 weeks at similar load — push a build week or take recovery. A recovery week was recommended — instead a maintenance week was done (542 rTSS, 85 km).

Target 84–93 km · Target 529–585 rTSS · TSB Mon -22.5 · Ramp +1.6 · Mono 1.69 · 13% fast (4w) · 2 quality

Volume targets

80 km

✓

avg 62.7 km

✓

100 km

15.3 km left

Weekly load

542 rTSS +1.6 CTL

Target

585

4-wk avg

557

+10%

613

Week sessions 6 done · 84.7 km · 7h 48m

🤷🏼‍♂️ «Да я вообще бег не очень люблю»

31.2km 5:24/km 146bpm

☀️ Потрусил

10.1km 5:57/km 131bpm

workout CV 1×8km

☀️ WU + 8@3:59 + CD

13.6km 4:55/km 150bpm

☀️ Lunch Run

10.1km 5:37/km 132bpm

workout repetition 10×75sec

☀️ WU + 10*(0.4@3:20/0.2) + CD

10.3km 5:51/km 143bpm

☀️ Lunch Run

9.4km 5:53/km 136bpm

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