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 3

Mon 6 Nov – Sun 12 Nov

109.4 km

658 rTSS · 6 sessions · 9h 56m

3rd build week — approaching the ceiling. Cap at 101–106 km.

Target 101–106 km · Target 611–640 rTSS · TSB Mon -12.7 · Ramp +3.3 · Mono 1.81 · 14% fast (4w) · 5 quality · long run 1d ago

Volume targets

80 km

✓

avg 56.7 km

✓

100 km

✓

Weekly load

658 rTSS +3.3 CTL

Target

640

4-wk avg

582

+10%

640

Week sessions 6 done · 109.4 km · 9h 56m

long workout steady progression

29.8km 5:15/km 151bpm

Один четыре восемь восемь — хамасу фак бежать не бросим.

14.9km 5:28/km 133bpm

long workout CV 5×2km

20.0km 4:48/km 155bpm

workout repetition

14.5km 5:24/km 135bpm

14 * 400m hills

16.2km 6:24/km 138bpm

14.0km 5:42/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