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 WEEK

Mon 12 Jun – Sun 18 Jun

50.0 km

251 rTSS · 5 sessions · 4h 55m

First build week after recovery — solid base, standard load. Volume spiked +69% vs average — watch for overuse. No long run in 64 days. A maintenance week was recommended — instead a build week was done (251 rTSS, 50 km).

Target 31–33 km · Target 150–160 rTSS · TSB Mon +4.1 · Ramp +1.9 · Mono 1.08 · 0% fast (4w) · long run 64d ago

Volume targets

80 km

30.0 km left

avg 38.2 km

✓

100 km

50.0 km left

Weekly load

251 rTSS +1.9 CTL

Target

160

4-wk avg

143

+10%

158

Week sessions 5 done · 50.0 km · 4h 55m

15.1km 5:47/km 140bpm

8.3km 6:05/km 142bpm

8.4km 6:03/km 138bpm

9.9km 5:44/km 142bpm

8.4km 6:01/km 134bpm

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