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 14 Oct – Sun 20 Oct

105.7 km

604 rTSS · 8 sessions · 9h 45m

3rd build week — approaching the ceiling. Cap at 89–93 km.

Target 89–93 km · Target 494–518 rTSS · TSB Mon -8.8 · Ramp +2.2 · Mono 1.51 · 9% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

✓

avg 90.4 km

✓

100 km

✓

Weekly load

604 rTSS +2.2 CTL

Target

518

4-wk avg

471

+10%

518

Week sessions 8 done · 105.7 km · 9h 45m

11.7km 5:46/km 120bpm

13.4km 5:42/km 136bpm

long workout CV 10k-pace

6*(1@3:50/0.5@4:10)

19.2km 5:21/km 139bpm

12.3km 5:59/km 125bpm

12.4km 5:18/km 134bpm

workout repetition 10×400m

10.0km 5:46/km 138bpm

13.2km 5:20/km 143bpm

13.4km 5:14/km 131bpm

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