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 11 Sep – Sun 17 Sep

84.8 km

488 rTSS · 6 sessions · 7h 49m

5 weeks at similar load — push a build week or take recovery. A recovery week was recommended — instead a maintenance week was done (488 rTSS, 85 km).

Target 78–86 km · Target 435–480 rTSS · TSB Mon -15.7 · Ramp +2.8 · Mono 1.55 · 12% fast (4w) · 4 quality · long run 1d ago

Volume targets

80 km

✓

avg 48.5 km

✓

100 km

15.2 km left

Weekly load

488 rTSS +2.8 CTL

Target

480

4-wk avg

458

+10%

503

Week sessions 6 done · 84.8 km · 7h 49m

28.0km 5:23/km 149bpm

workout CV 10k-pace 4×1.5km

4*(1.5@4:05/0.5)

12.0km 5:22/km 147bpm

workout CV 10k-pace

12.2km 5:11/km 145bpm

12.7km 5:30/km 134bpm

Какие-то ускорения с каким-то уклоном

9.7km 6:35/km 128bpm

10.3km 5:35/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 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