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 2

Mon 8 Jul – Sun 14 Jul

94.6 km

519 rTSS · 7 sessions · 9h 35m

2nd build week — good rhythm. Target 91–97 km.

Target 91–97 km · Target 481–513 rTSS · TSB Mon -3.2 · Ramp +1.3 · Mono 1.97 · 10% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

✓

avg 85.7 km

✓

100 km

5.4 km left

Weekly load

519 rTSS +1.3 CTL

Target

513

4-wk avg

446

+10%

490

Week sessions 7 done · 94.6 km · 9h 35m

12.1km 5:57/km 125bpm

(4*0.2+2*0.4+0.6+2*0.4+4*0.2)@3:20

22.1km 6:13/km 138bpm

11.0km 6:04/km 138bpm

14.3km 5:37/km 134bpm

workout repetition 5×200m

(.4+.6+.8+1.2+.8+.6+.4)@3:50 + 5*(200/200)

12.1km 6:36/km 141bpm

10.9km 5:46/km 132bpm

12.1km 6:11/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