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 Jul – Sun 21 Jul

105.5 km

593 rTSS · 8 sessions · 10h 17m

3rd build week — approaching the ceiling. Cap at 89–94 km. High monotony (2.42) — vary paces more.

Target 89–94 km · Target 475–498 rTSS · TSB Mon -6.4 · Ramp +2.6 · Mono 2.42 · 10% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

✓

avg 86.3 km

✓

100 km

✓

Weekly load

593 rTSS +2.6 CTL

Target

498

4-wk avg

453

+10%

498

Week sessions 8 done · 105.5 km · 10h 17m

11.0km 6:17/km 125bpm

17.8km 5:11/km 142bpm

long workout repetition 11×200m

14.0km 6:32/km 143bpm

8.0km 5:36/km 126bpm

11.2km 5:39/km 133bpm

14.2km 5:25/km 144bpm

long workout threshold 2×1.5km

16.8km 6:04/km 145bpm

workout repetition 7×100m

12.3km 6:07/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