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 · BUILD WEEK

Mon 15 Jan – Sun 21 Jan

103.0 km

634 rTSS · 8 sessions · 8h 53m

First build week after recovery — solid base, standard load.

Target 91–97 km · Target 561–599 rTSS · TSB Mon +24.9 · Ramp +1.5 · Mono 1.34 · 22% fast (4w) · 4 quality · long run 1d ago

Volume targets

80 km

✓

avg 66.1 km

✓

100 km

✓

Weekly load

634 rTSS +1.5 CTL

Target

599

4-wk avg

535

+10%

588

Week sessions 8 done · 103.0 km · 8h 53m

2.3km 5:45/km 139bpm

26.1km 5:02/km 145bpm

12.2km 5:21/km 135bpm

workout CV 1×12km

16.0km 4:44/km 151bpm

2.5km 5:43/km 121bpm

workout repetition 6×100m

12.0km 5:24/km 132bpm

long workout CV 5k-pace

4 * (3km@3:56/0.5)

20.3km 5:01/km 147bpm

workout repetition

11.7km 5:40/km 139bpm

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