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 7 Nov – Sun 13 Nov

56.2 km

313 rTSS · 5 sessions · 5h 10m

First build week after recovery — solid base, standard load. Volume spiked +37% vs average — watch for overuse. No long run in 182 days. A maintenance week was recommended — instead a build week was done (313 rTSS, 56 km).

Target 43–46 km · Target 243–259 rTSS · TSB Mon -3.1 · Ramp +2.5 · Mono 1.11 · 3% fast (4w) · long run 182d ago

Volume targets

80 km

23.8 km left

avg 25.6 km

✓

100 km

43.8 km left

Weekly load

313 rTSS +2.5 CTL

Target

259

4-wk avg

231

+10%

254

Week sessions 5 done · 56.2 km · 5h 10m

11.6km 5:13/km 141bpm

8.3km 5:35/km 141bpm

10.4km 6:09/km 134bpm

17.4km 5:08/km 145bpm

8.5km 5:50/km 133bpm

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