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 WEEK

Mon 5 Sep – Sun 11 Sep

34.7 km

196 rTSS · 5 sessions · 3h 23m

First build week after recovery — solid base, standard load. No long run in 119 days. A maintenance week was recommended — instead a build week was done (196 rTSS, 35 km).

Target 35–37 km · Target 173–185 rTSS · TSB Mon -4.3 · Ramp +1.5 · Mono 1.11 · 3% fast (4w) · 1 quality · long run 119d ago

Volume targets

80 km

45.3 km left

avg 21.4 km

✓

100 km

65.3 km left

Weekly load

196 rTSS +1.5 CTL

Target

185

4-wk avg

165

+10%

182

Week sessions 5 done · 34.7 km · 3h 23m

500 + 1000 + 1500 + 1000 + 500

7.7km 5:42/km 139bpm

0.2km 6:48/km 109bpm

🌙 8 under 130

8.3km 6:05/km 127bpm

⛅ Morning Run

8.2km 5:54/km 139bpm

☁️ 10 under 140

10.3km 5:47/km 135bpm

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