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 3

Mon 26 Jun – Sun 2 Jul

56.0 km

304 rTSS · 5 sessions · 5h 24m

3rd build week — approaching the ceiling. Cap at 45–47 km. Volume spiked +31% vs average — watch for overuse.

Target 45–47 km · Target 229–240 rTSS · TSB Mon -11.5 · Ramp +2.3 · Mono 1.16 · 3% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

24.0 km left

avg 39.8 km

✓

100 km

44.0 km left

Weekly load

304 rTSS +2.3 CTL

Target

240

4-wk avg

218

+10%

240

Week sessions 5 done · 56.0 km · 5h 24m

18.1km 5:29/km 146bpm

8.2km 5:55/km 129bpm

8.3km 5:56/km 129bpm

11.1km 5:50/km 133bpm

workout vo2max 10×100m

10.2km 5:59/km 137bpm

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