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 12 Aug – Sun 18 Aug

82.6 km

510 rTSS · 7 sessions · 7h 29m

Maintenance week — hold current load around 90–100 km. High monotony (2.22) — vary paces more.

Target 90–100 km · Target 523–578 rTSS · TSB Mon -10.4 · Ramp 0.0 · Mono 2.22 · 16% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

✓

avg 89.7 km

7.1 km left

100 km

17.4 km left

Weekly load

510 rTSS +0.0 CTL

Target

578

4-wk avg

551

+10%

606

Week sessions 7 done · 82.6 km · 7h 29m

workout CV 6×1km

11.5km 5:07/km 128bpm

22.3km 5:25/km 137bpm

workout repetition 8×200m

13.6km 6:11/km 139bpm

10.2km 5:04/km 127bpm

1.3km 7:45/km 93bpm

10.3km 5:51/km 113bpm

workout repetition 5×200m

3*3km/2'' + 5*0.2/1'

13.3km 4:44/km 143bpm

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