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 15 Aug – Sun 21 Aug

44.3 km

220 rTSS · 5 sessions · 4h 37m

4 consecutive build weeks — recovery is overdue. Drop volume this week. Volume spiked +91% vs average — watch for overuse. No long run in 98 days. A recovery week was recommended — instead a build week was done (220 rTSS, 44 km).

Target 24–26 km · Target 117–123 rTSS · TSB Mon -7.4 · Ramp +2.4 · Mono 1.15 · 1% fast (4w) · 1 quality · long run 98d ago

Volume targets

80 km

35.7 km left

avg 20.4 km

✓

100 km

55.7 km left

Weekly load

220 rTSS +2.4 CTL

Target

123

4-wk avg

112

+10%

123

Week sessions 5 done · 44.3 km · 4h 37m

12.0km 6:00/km 142bpm

8.3km 6:16/km 128bpm

⛅ Progression

8.2km 5:46/km 136bpm

⛅ Morning Run

7.1km 6:30/km 134bpm

⛅ Morning Run

8.7km 6:55/km 127bpm

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