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 11 Nov – Sun 17 Nov

77.8 km

425 rTSS · 5 sessions · 6h 55m

Maintenance week — hold current load around 65–72 km. A build week was recommended — instead a maintenance week was done (425 rTSS, 78 km).

Target 65–72 km · Target 378–418 rTSS · TSB Mon +10.3 · Ramp -0.5 · Mono 0.95 · 18% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

2.2 km left

avg 87.9 km

10.0 km left

100 km

22.2 km left

Weekly load

425 rTSS -0.5 CTL

Target

418

4-wk avg

398

+10%

438

Week sessions 5 done · 77.8 km · 6h 55m

long workout tempo 7×1km

28.0km 5:03/km 147bpm

17.9km 5:19/km 137bpm

11.3km 5:35/km 127bpm

Warning: video with sirens and rockets explosions.

8.8km 5:27/km 128bpm

workout repetition 10×300m

11.9km 5:41/km 139bpm

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