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 1 Jan – Sun 7 Jan

112.7 km

702 rTSS · 6 sessions · 9h 51m

Maintenance week — hold current load around 101–112 km.

Target 101–112 km · Target 626–691 rTSS · TSB Mon -3.5 · Ramp +1.9 · Mono 1.65 · 21% fast (4w) · 4 quality · long run 1d ago

Volume targets

80 km

✓

avg 65.5 km

✓

100 km

✓

Weekly load

702 rTSS +1.9 CTL

Target

691

4-wk avg

659

+10%

724

Week sessions 6 done · 112.7 km · 9h 51m

long workout LT1 9×1km

30.0km 5:16/km 141bpm

14.0km 5:40/km 128bpm

long workout CV 10k-pace

12k (10) progression from 4:10 to 3:45

20.0km 4:44/km 143bpm

14.2km 5:27/km 128bpm

workout repetition 11×100m

14.1km 5:28/km 129bpm

long workout repetition 4×2km

4*2 + 4*1 📈 3:50 ~> 3:34

20.3km 5:05/km 147bpm

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