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 13 Sep – Sun 19 Sep

50.9 km

239 rTSS · 5 sessions · 5h 41m

First build week after recovery — solid base, standard load. Volume spiked +246% vs average — watch for overuse.

Target 15–16 km · Target 70–74 rTSS · TSB Mon +23.6 · Ramp +0.2 · Mono 0.55 · 0% fast (4w) · 1 quality

Volume targets

80 km

29.1 km left

avg 58.8 km

7.9 km left

100 km

49.1 km left

Weekly load

239 rTSS +0.2 CTL

Target

74

4-wk avg

67

+10%

73

Week sessions 5 done · 50.9 km · 5h 41m

long workout 3×6min

⛅ Шаго/бег

18.8km 6:30/km 140bpm

⛅ Шагобег ~1/1

8.4km 6:23/km 136bpm

⛅ RWalking — Tempo

8.2km 6:30/km 146bpm

8.0km 7:04/km 139bpm

⛅ RWalking @130

7.5km 7:21/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 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