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 19 Aug – Sun 25 Aug

91.6 km

517 rTSS · 9 sessions · 8h 06m

Maintenance week — hold current load around 85–94 km. High monotony (2.48) — vary paces more.

Target 85–94 km · Target 503–556 rTSS · TSB Mon -5.5 · Ramp +0.2 · Mono 2.48 · 16% fast (4w) · 2 quality · long run 8d ago

Volume targets

80 km

✓

avg 89.9 km

✓

100 km

8.4 km left

Weekly load

517 rTSS +0.2 CTL

Target

556

4-wk avg

530

+10%

583

Week sessions 9 done · 91.6 km · 8h 06m

10.3km 5:46/km 119bpm

7.2km 5:56/km 130bpm

14.4km 4:10/km 161bpm

1.5km 5:45/km 129bpm

14.1km 5:19/km 135bpm

10.3km 5:14/km 130bpm

11.6km 5:31/km 126bpm

10.0km 5:53/km 110bpm

12.4km 5:10/km 129bpm

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