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 · MAINTENANCE WEEK

Mon 13 Mar – Sun 19 Mar

47.6 km

298 rTSS · 5 sessions · 4h 16m

Maintenance week — hold current load around 49–54 km. A build week was recommended — instead a maintenance week was done (298 rTSS, 48 km).

Target 49–54 km · Target 306–339 rTSS · TSB Mon +12.6 · Ramp -1.7 · Mono 1.24 · 17% fast (4w) · 3 quality · long run 8d ago

Volume targets

80 km

32.4 km left

avg 37.8 km

✓

100 km

52.4 km left

Weekly load

298 rTSS -1.7 CTL

Target

339

4-wk avg

323

+10%

355

Week sessions 5 done · 47.6 km · 4h 16m

race steady no-vdot

10.1km 4:48/km 163bpm

workout repetition 3×500m

6.0km 6:24/km 133bpm

workout CV 5×100m

9.5km 5:55/km 125bpm

8.2km 5:43/km 127bpm

workout tempo 1×10km

13.8km 4:47/km 154bpm

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