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 11 Mar – Sun 17 Mar

98.6 km

575 rTSS · 7 sessions · 8h 36m

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

Target 79–85 km · Target 481–513 rTSS · TSB Mon +18.0 · Ramp +1.1 · Mono 1.7 · 18% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

✓

avg 70.5 km

✓

100 km

1.4 km left

Weekly load

575 rTSS +1.1 CTL

Target

513

4-wk avg

458

+10%

504

Week sessions 7 done · 98.6 km · 8h 36m

12.4km 5:11/km 143bpm

long workout tempo 2×3.5km

27.5km 5:21/km 144bpm

workout vo2max 5k-pace

14.2km 5:02/km 141bpm

10.9km 5:30/km 141bpm

12.2km 4:54/km 142bpm

workout vo2max 10×400m

400/400 — все по настроению

10.3km 5:13/km 146bpm

11.1km 5:24/km 134bpm

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