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 · RECOVERY WEEK

Mon 18 Dec – Sun 24 Dec

88.9 km

541 rTSS · 6 sessions · 7h 48m

Recovery week — cut volume to 72–83 km. Keep quality sessions only if legs feel genuinely fresh.

Target 72–83 km · Target 449–518 rTSS · TSB Mon -10.0 · Ramp -1.5 · Mono 1.69 · 17% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

✓

avg 63.3 km

✓

100 km

11.1 km left

Weekly load

541 rTSS -1.5 CTL

Target

518

4-wk avg

690

+10%

759

Week sessions 6 done · 88.9 km · 7h 48m

26.3km 5:28/km 133bpm

9.2km 5:46/km 121bpm

workout threshold 10×4min

17.9km 4:52/km 148bpm

8.0km 5:47/km 124bpm

workout tempo 3×6min

4*2@3:46 + 2*1mi@3:37

18.2km 4:51/km 147bpm

9.2km 5:20/km 130bpm

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