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 17 Jul – Sun 23 Jul

68.4 km

378 rTSS · 6 sessions · 6h 50m

First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (378 rTSS, 68 km).

Target 64–68 km · Target 340–363 rTSS · TSB Mon -10.2 · Ramp +2.7 · Mono 1.39 · 8% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

11.6 km left

avg 42.6 km

✓

100 km

31.6 km left

Weekly load

378 rTSS +2.7 CTL

Target

363

4-wk avg

324

+10%

356

Week sessions 6 done · 68.4 km · 6h 50m

למכולת הרוסית

24.0km 5:40/km 149bpm

6.1km 6:10/km 132bpm

workout repetition 8×400m

9.7km 6:23/km 132bpm

7.2km 6:06/km 133bpm

workout CV 10k-pace 4×1km

13.4km 5:56/km 141bpm

8.0km 6:19/km 133bpm

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