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 · RECOVERY WEEK

Mon 4 Nov – Sun 10 Nov

63.8 km

361 rTSS · 5 sessions · 5h 16m

Recovery week — cut volume to 51–59 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (361 rTSS, 64 km).

Target 51–59 km · Target 294–339 rTSS · TSB Mon +13.4 · Ramp -2.2 · Mono 1.11 · 16% fast (4w) · 1 quality · long run 8d ago

Volume targets

80 km

16.2 km left

avg 88.8 km

25.0 km left

100 km

36.2 km left

Weekly load

361 rTSS -2.2 CTL

Target

339

4-wk avg

452

+10%

498

Week sessions 5 done · 63.8 km · 5h 16m

10.3km 5:47/km 120bpm

11.0km 5:46/km 130bpm

Run with Moshe :)

21.2km 4:02/km 162bpm

9.6km 5:22/km 126bpm

11.7km 4:46/km 146bpm

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