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 1 Apr – Sun 7 Apr

92.0 km

478 rTSS · 7 sessions · 8h 51m

First build week after recovery — solid base, standard load. Volume spiked +46% vs average — watch for overuse. A maintenance week was recommended — instead a build week was done (478 rTSS, 92 km).

Target 66–71 km · Target 369–393 rTSS · TSB Mon +16.0 · Ramp +0.6 · Mono 1.29 · 8% fast (4w) · 2 quality · long run 2d ago

Volume targets

80 km

✓

avg 72.2 km

✓

100 km

8.0 km left

Weekly load

478 rTSS +0.6 CTL

Target

393

4-wk avg

351

+10%

386

Week sessions 7 done · 92.0 km · 8h 51m

12.2km 6:03/km 132bpm

1:30@(5:10 or 145)

17.2km 5:12/km 142bpm

long workout vo2max

18.4km 5:34/km 144bpm

כמה שיותר קל

10.6km 5:56/km 133bpm

12.3km 5:20/km 143bpm

workout LT1 3×300m

11.3km 6:52/km 143bpm

10.0km 5:54/km 124bpm

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