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 4

Mon 4 Sep – Sun 10 Sep

87.5 km

506 rTSS · 8 sessions · 7h 47m

4 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (506 rTSS, 88 km).

Target 77–81 km · Target 424–444 rTSS · TSB Mon -15.5 · Ramp +3.7 · Mono 1.52 · 12% fast (4w) · 4 quality · long run 1d ago

Volume targets

80 km

✓

avg 47.5 km

✓

100 km

12.5 km left

Weekly load

506 rTSS +3.7 CTL

Target

444

4-wk avg

404

+10%

444

Week sessions 8 done · 87.5 km · 7h 47m

25.0km 5:23/km 148bpm

workout CV 6×1km

11.9km 5:06/km 150bpm

workout repetition 5×100m

12.1km 5:31/km 135bpm

10.0km 5:32/km 129bpm

1.7km 6:32/km 137bpm

1 hour @ 163 bpm (=13.62@4:25)

13.6km 4:24/km 161bpm

1.0km 6:16/km 122bpm

workout vo2max 10×200m

12.1km 5:54/km 136bpm

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 38%

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