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 27 May – Sun 2 Jun

107.0 km

564 rTSS · 9 sessions · 10h 48m

First build week after recovery — solid base, standard load. High monotony (2.32) — vary paces more.

Target 88–94 km · Target 495–528 rTSS · TSB Mon +4.4 · Ramp +1.9 · Mono 2.32 · 11% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

✓

avg 81.6 km

✓

100 km

✓

Weekly load

564 rTSS +1.9 CTL

Target

528

4-wk avg

472

+10%

519

Week sessions 9 done · 107.0 km · 10h 48m

5.6km 6:19/km 125bpm

11.0km 6:00/km 130bpm

19.1km 5:40/km 134bpm

long workout vo2max 8×150m

16.1km 7:51/km 136bpm

5.7km 6:14/km 119bpm

11.0km 5:40/km 130bpm

12.2km 5:37/km 132bpm

workout CV 10k-pace 8×1km

15.3km 5:17/km 145bpm

11.1km 5:50/km 135bpm

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