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 WEEK

Mon 19 Jul – Sun 25 Jul

102.5 km

681 rTSS · 6 sessions · 8h 50m

First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (681 rTSS, 103 km).

Target 96–102 km · Target 604–644 rTSS · TSB Mon -19.0 · Ramp +4.1 · Mono 1.49 · 15% fast (4w) · 3 quality

Volume targets

80 km

✓

avg 64.0 km

✓

100 km

✓

Weekly load

681 rTSS +4.1 CTL

Target

644

4-wk avg

575

+10%

633

Week sessions 6 done · 102.5 km · 8h 50m

⛅ Будто и не уезжал никуда

35.1km 4:55/km 148bpm

workout repetition 6×100m

⛅ Плитка 100%

10.1km 5:42/km 130bpm

☀️ Morning Run

10.1km 5:48/km 130bpm

workout repetition 8×1km

☀️ 8*(1@3:47/0.2)

16.9km 5:00/km 147bpm

⛅ Afternoon Run

10.1km 5:33/km 132bpm

long workout CV

☀️ 6*(1.2@4:09/0.6@4:21)

20.3km 4:58/km 146bpm

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