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 2

Mon 12 Dec – Sun 18 Dec

71.3 km

472 rTSS · 5 sessions · 6h 51m

2nd build week — good rhythm. Target 44–47 km. Volume spiked +75% vs average — watch for overuse.

Target 44–47 km · Target 283–302 rTSS · TSB Mon -3.4 · Ramp +5.1 · Mono 0.9 · 13% fast (4w) · 1 quality

Volume targets

80 km

8.7 km left

avg 27.1 km

✓

100 km

28.7 km left

Weekly load

472 rTSS +5.1 CTL

Target

302

4-wk avg

262

+10%

289

Week sessions 5 done · 71.3 km · 6h 51m

long workout vo2max 5k-pace

18.0km 5:39/km 148bpm

10.3km 5:48/km 141bpm

8.2km 5:59/km 142bpm

24.2km 5:45/km 143bpm

10.6km 5:50/km 137bpm

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