Dashboard

30 Aug 2026

CTL 70 fitness today

ATL 65 fatigue today

TSB +4.8 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -1.0 CTL Δ 7 days

Monotony 1.39 28-day load spread

Streak 214 consecutive weeks

WEEK · BUILD BLOCK 4

Mon 23 Jan – Sun 29 Jan

70.1 km

494 rTSS · 5 sessions · 6h 35m

4 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (494 rTSS, 70 km).

Target 60–62 km · Target 408–428 rTSS · TSB Mon -17.2 · Ramp +3.4 · Mono 1.1 · 19% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

9.9 km left

avg 31.5 km

✓

100 km

29.9 km left

Weekly load

494 rTSS +3.4 CTL

Target

428

4-wk avg

389

+10%

428

Week sessions 5 done · 70.1 km · 6h 35m

20.2km 5:17/km 147bpm

workout threshold 1×10km

5*(1@4:27/1@4:47)

14.0km 5:02/km 155bpm

workout repetition 10×1km

10 * (1@4:05 / 0.2 km)

16.2km 5:23/km 147bpm

10.1km 6:05/km 138bpm

סוף סוף הצלחתי לשמור על דופק מתחת ל-130 🎉 זה היה עינוי

9.7km 7:11/km 128bpm

Marathon 4:04/km

33.7/126.6 km

Half Mar 3:54/km

31.7/63.3 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 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