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 · RECOVERY WEEK

Mon 6 Mar – Sun 12 Mar

53.3 km

297 rTSS · 5 sessions · 5h 08m

Recovery week — cut volume to 37–42 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (297 rTSS, 53 km).

Target 37–42 km · Target 250–288 rTSS · TSB Mon +13.1 · Ramp -1.9 · Mono 1.24 · 20% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

26.7 km left

avg 37.1 km

✓

100 km

46.7 km left

Weekly load

297 rTSS -1.9 CTL

Target

288

4-wk avg

384

+10%

423

Week sessions 5 done · 53.3 km · 5h 08m

16.2km 5:55/km 146bpm

8.1km 6:18/km 126bpm

workout tempo 4×1km

4*(1@4:21/1@5:21)

12.1km 5:15/km 142bpm

workout repetition 10×1min

8.5km 5:45/km 138bpm

8.3km 5:51/km 139bpm

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