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 26 Feb – Sun 3 Mar

60.1 km

386 rTSS · 5 sessions · 4h 51m

Recovery week — cut volume to 64–73 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (386 rTSS, 60 km).

Target 64–73 km · Target 399–461 rTSS · TSB Mon +10.4 · Ramp -4.4 · Mono 1.59 · 24% fast (4w) · 3 quality · long run 15d ago

Volume targets

80 km

19.9 km left

avg 69.8 km

9.8 km left

100 km

39.9 km left

Weekly load

386 rTSS -4.4 CTL

Target

461

4-wk avg

615

+10%

676

Week sessions 5 done · 60.1 km · 4h 51m

21.2km 4:07/km 163bpm

workout repetition 4×500m

8.0km 5:47/km 138bpm

workout vo2max 3×1.5km

11.5km 4:44/km 146bpm

9.3km 5:22/km 130bpm

10.0km 5:14/km 141bpm

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