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 2 Oct – Sun 8 Oct

73.5 km

455 rTSS · 5 sessions · 6h 35m

Maintenance week — hold current load around 86–96 km. A build week was recommended — instead a maintenance week was done (455 rTSS, 73 km).

Target 86–96 km · Target 498–550 rTSS · TSB Mon -16.3 · Ramp +0.3 · Mono 1.54 · 13% fast (4w) · 2 quality · long run 5d ago

Volume targets

80 km

6.5 km left

avg 51.6 km

✓

100 km

26.5 km left

Weekly load

455 rTSS +0.3 CTL

Target

550

4-wk avg

524

+10%

576

Week sessions 5 done · 73.5 km · 6h 35m

12.0km 5:18/km 130bpm

workout CV 6×2km

18.0km 4:50/km 153bpm

Recovery it is not

12.3km 5:20/km 136bpm

WU + 10*(200/200) + 3km + 10*(200/200) + CD

18.0km 6:05/km 138bpm

13.2km 5:12/km 135bpm

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