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 · MAINTENANCE WEEK

Mon 22 Apr – Sun 28 Apr

81.4 km

446 rTSS · 7 sessions · 7h 53m

4 weeks at similar load — push a build week or take recovery. High monotony (2.51) — vary paces more. A recovery week was recommended — instead a maintenance week was done (446 rTSS, 81 km).

Target 86–95 km · Target 464–513 rTSS · TSB Mon -7.7 · Ramp -1.0 · Mono 2.51 · 9% fast (4w) · 3 quality · long run 2d ago

Volume targets

80 km

✓

avg 75.8 km

✓

100 km

18.6 km left

Weekly load

446 rTSS -1.0 CTL

Target

513

4-wk avg

489

+10%

538

Week sessions 7 done · 81.4 km · 7h 53m

10.7km 5:10/km 145bpm

10.0km 6:18/km 120bpm

long workout threshold hm-pace

WU + 5*(8′/2′) + CD

21.1km 5:12/km 147bpm

10.6km 6:05/km 150bpm

40° — הליכה

8.0km 7:43/km 133bpm

workout CV 5k-pace 3×200m

6.9km 4:57/km 142bpm

14.1km 6:01/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