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 13 May – Sun 19 May

94.8 km

522 rTSS · 8 sessions · 9h 58m

Maintenance week — hold current load around 85–94 km. A build week was recommended — instead a maintenance week was done (522 rTSS, 95 km).

Target 85–94 km · Target 473–523 rTSS · TSB Mon -9.1 · Ramp +0.7 · Mono 2.11 · 11% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

✓

avg 79.4 km

✓

100 km

5.2 km left

Weekly load

522 rTSS +0.7 CTL

Target

523

4-wk avg

498

+10%

548

Week sessions 8 done · 94.8 km · 9h 58m

5.6km 6:17/km 123bpm

8.2km 7:18/km 120bpm

long workout CV 10×800m

5*800@4:00/2' + 5*800@3:50/2'

18.0km 5:54/km 141bpm

10.0km 6:20/km 124bpm

15.5km 5:29/km 136bpm

long workout vo2max 12×150m

14.4km 7:49/km 134bpm

workout vo2max 5k-pace 5×200m

12.2km 6:18/km 124bpm

10.9km 5:22/km 139bpm

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