Dashboard

29 Aug 2026

CTL 72 fitness today

ATL 75 fatigue today

TSB -3.5 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +1.6 CTL Δ 7 days

Monotony 1.48 28-day load spread

Streak 214 consecutive weeks

WEEK · MAINTENANCE WEEK

Mon 13 Nov – Sun 19 Nov

83.8 km

509 rTSS · 7 sessions · 7h 23m

4 weeks at similar load — push a build week or take recovery. A recovery week was recommended — instead a maintenance week was done (509 rTSS, 84 km).

Target 96–106 km · Target 578–639 rTSS · TSB Mon -13.0 · Ramp -0.5 · Mono 1.76 · 14% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

✓

avg 57.7 km

✓

100 km

16.2 km left

Weekly load

509 rTSS -0.5 CTL

Target

639

4-wk avg

609

+10%

669

Week sessions 7 done · 83.8 km · 7h 23m

26.6km 5:08/km 145bpm

9.6km 5:43/km 135bpm

workout CV 10k-pace 1×8km

13.0km 4:38/km 152bpm

1.0km 7:28/km 111bpm

9.9km 5:24/km 130bpm

workout repetition 8×800m

13.5km 5:36/km 143bpm

10.1km 5:21/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