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 · RECOVERY WEEK

Mon 2 Aug – Sun 8 Aug

33.9 km

210 rTSS · 4 sessions · 3h 12m

Recovery week — cut volume to 52–60 km. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-6.5/wk) — add easy volume if not intentional. A build week was recommended — instead a recovery week was done (210 rTSS, 34 km).

Target 52–60 km · Target 343–396 rTSS · TSB Mon +9.4 · Ramp -6.5 · Mono 1.01 · 18% fast (4w) · 1 quality · long run 11d ago

Volume targets

80 km

46.1 km left

avg 64.4 km

30.5 km left

100 km

66.1 km left

Weekly load

210 rTSS -6.5 CTL

Target

396

4-wk avg

528

+10%

581

Week sessions 4 done · 33.9 km · 3h 12m

⛅ 5*(2@3:59/0.6) — God save Ibuprofen

14.9km 4:57/km 152bpm

⛅ Похромал. Терпимо, но

8.5km 6:02/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 39%

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 6%

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

Dashboard

Daily mileage

Fitness signals