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 12 Jul – Sun 18 Jul

95.9 km

583 rTSS · 7 sessions · 8h 51m

Maintenance week — hold current load around 86–95 km.

Target 86–95 km · Target 543–600 rTSS · TSB Mon -19.3 · Ramp +2.2 · Mono 1.66 · 12% fast (4w) · 2 quality

Volume targets

80 km

✓

avg 63.4 km

✓

100 km

4.1 km left

Weekly load

583 rTSS +2.2 CTL

Target

600

4-wk avg

571

+10%

628

Week sessions 7 done · 95.9 km · 8h 51m

☀️ Мой болотный GRUT T30: «А есть такое же, но без крапивы?»

32.9km 5:12/km 144bpm

8.1km 6:10/km 127bpm

☀️ 15*(0.3@3:48/0.3) — Псссшшшшшххфшшшшсссшшхфссш

13.7km 5:38/km 149bpm

🌧 Afternoon Run

9.2km 5:40/km 129bpm

workout CV 1×4km

☀️ Lunch Run

12.7km 5:36/km 144bpm

☀️ Morning Run

10.8km 5:39/km 136bpm

☀️ Afternoon Run

8.4km 5:43/km 130bpm

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