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 2

Mon 30 Oct – Sun 5 Nov

102.2 km

627 rTSS · 7 sessions · 9h 17m

2nd build week — good rhythm. Target 96–102 km.

Target 96–102 km · Target 582–620 rTSS · TSB Mon -11.0 · Ramp +3.1 · Mono 1.79 · 15% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

✓

avg 55.4 km

✓

100 km

✓

Weekly load

627 rTSS +3.1 CTL

Target

620

4-wk avg

539

+10%

593

Week sessions 7 done · 102.2 km · 9h 17m

30.4km 5:09/km 146bpm

workout CV 10k-pace 4×2km

17.1km 4:58/km 155bpm

10.2km 6:00/km 143bpm

1.4km 5:29/km 129bpm

12.1km 5:41/km 136bpm

long workout repetition 10×400m

10*400@3:20/200

16.9km 5:49/km 139bpm

14.1km 5:36/km 141bpm

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