Dashboard

30 Aug 2026

CTL 74 fitness today

ATL 88 fatigue today

TSB -14.2 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +3.1 CTL Δ 7 days

Monotony 1.46 28-day load spread

Streak 214 consecutive weeks

WEEK · BUILD BLOCK 3

Mon 8 Nov – Sun 14 Nov

60.9 km

318 rTSS · 6 sessions · 6h 06m

3rd build week — approaching the ceiling. Cap at 11–12 km. Volume spiked +482% vs average — watch for overuse. No long run in 56 days.

Target 11–12 km · Target 55–58 rTSS · TSB Mon +3.3 · Ramp +4.6 · Mono 0.74 · 1% fast (4w) · 1 quality · long run 56d ago

Volume targets

80 km

19.1 km left

avg 53.7 km

✓

100 km

39.1 km left

Weekly load

318 rTSS +4.6 CTL

Target

58

4-wk avg

53

+10%

58

Week sessions 6 done · 60.9 km · 6h 06m

⛅ GPS говеный стал какой-то

14.7km 5:48/km 143bpm

☁️ Evening Run

8.1km 6:13/km 133bpm

⛅ Afternoon Run

11.0km 6:02/km 139bpm

☁️ Прихожу в норму, кажется, тьфу-тьфу-тьфу

8.1km 6:01/km 137bpm

⛅ Afternoon Run

11.0km 5:55/km 144bpm

🌧 Afternoon Run

8.0km 6:15/km 140bpm

Marathon 4:04/km

35.6/126.6 km

Half Mar 3:54/km

32.1/63.3 km

10k 3:43/km

5.8/30.0 km

5k 3:35/km

3.4/15.0 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