Dashboard

30 Aug 2026

CTL 73 fitness today

ATL 84 fatigue today

TSB -10.5 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +2.3 CTL Δ 7 days

Monotony 1.49 28-day load spread

Streak 214 consecutive weeks

WEEK · BUILD BLOCK 4

Mon 30 May – Sun 5 Jun

43.0 km

208 rTSS · 5 sessions · 4h 42m

4 consecutive build weeks — recovery is overdue. Drop volume this week. Volume spiked +55% vs average — watch for overuse. No long run in 21 days. A recovery week was recommended — instead a build week was done (208 rTSS, 43 km).

Target 29–31 km · Target 146–153 rTSS · TSB Mon -5.1 · Ramp +1.9 · Mono 0.97 · 1% fast (4w) · 1 quality · long run 21d ago

Volume targets

80 km

37.0 km left

avg 30.9 km

✓

100 km

57.0 km left

Weekly load

208 rTSS +1.9 CTL

Target

153

4-wk avg

140

+10%

153

Week sessions 5 done · 43.0 km · 4h 42m

⛅ Morning Run

12.5km 5:54/km 145bpm

⛅ Morning Run

7.2km 6:52/km 140bpm

⛅ Morning Run

8.0km 6:39/km 136bpm

8.0km 6:59/km 139bpm

⛅ Morning Run

7.2km 6:52/km 132bpm

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%

82%

fast tags slow

Intensity

Recovery 34%

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