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 BLOCK 3

Mon 15 Apr – Sun 21 Apr

104.4 km

565 rTSS · 9 sessions · 10h 15m

3rd build week — approaching the ceiling. Cap at 76–79 km. Volume spiked +45% vs average — watch for overuse.

Target 76–79 km · Target 410–429 rTSS · TSB Mon -8.7 · Ramp +1.8 · Mono 1.78 · 8% fast (4w) · 4 quality · long run 1d ago

Volume targets

80 km

✓

avg 74.2 km

✓

100 km

✓

Weekly load

565 rTSS +1.8 CTL

Target

429

4-wk avg

390

+10%

429

Week sessions 9 done · 104.4 km · 10h 15m

12.2km 5:34/km 136bpm

long workout vo2max 10×150m

16.0km 7:04/km 138bpm

10.9km 5:50/km 132bpm

10.9km 5:55/km 130bpm

13.0km 5:24/km 143bpm

10.1km 3:58/km 169bpm

3.7km 5:49/km 145bpm

12.0km 7:16/km 131bpm

15.5km 5:31/km 140bpm

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