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 WEEK

Mon 18 Nov – Sun 24 Nov

88.0 km

474 rTSS · 6 sessions · 7h 33m

First build week after recovery — solid base, standard load. Volume spiked +44% vs average — watch for overuse. A maintenance week was recommended — instead a build week was done (474 rTSS, 88 km).

Target 64–68 km · Target 371–395 rTSS · TSB Mon +5.7 · Ramp +0.6 · Mono 1.04 · 19% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

✓

avg 87.8 km

✓

100 km

12.0 km left

Weekly load

474 rTSS +0.6 CTL

Target

395

4-wk avg

353

+10%

388

Week sessions 6 done · 88.0 km · 7h 33m

long workout tempo 10×1km

WU+20km(1@4:10/1@4:40)+CD

30.0km 4:47/km 148bpm

8.2km 5:45/km 124bpm

8.5km 5:24/km 128bpm

workout tempo fm-pace 1×6km

11.7km 4:56/km 143bpm

When rockets fall on your path

14.0km 5:23/km 128bpm

15.6km 5:18/km 132bpm

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