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 16 Sep – Sun 22 Sep

76.8 km

463 rTSS · 6 sessions · 6h 59m

Maintenance week — hold current load around 91–100 km. High monotony (2.31) — vary paces more. A build week was recommended — instead a maintenance week was done (463 rTSS, 77 km).

Target 91–100 km · Target 509–563 rTSS · TSB Mon -4.3 · Ramp -1.5 · Mono 2.31 · 14% fast (4w) · 3 quality · long run 2d ago

Volume targets

80 km

3.2 km left

avg 90.7 km

13.9 km left

100 km

23.2 km left

Weekly load

463 rTSS -1.5 CTL

Target

563

4-wk avg

536

+10%

590

Week sessions 6 done · 76.8 km · 6h 59m

10.1km 4:59/km 140bpm

long workout repetition 6×1.2km

6*(1@3:50+0.2@3:20/0.3)

16.5km 5:33/km 137bpm

workout repetition 6×200m

10.3km 5:31/km 123bpm

14.0km 5:27/km 126bpm

workout repetition 8×800m

13.5km 5:27/km 131bpm

12.3km 5:39/km 126bpm

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