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 3 Mar – Sun 9 Mar

66.1 km

348 rTSS · 6 sessions · 5h 51m

First build week after recovery — solid base, standard load. Volume spiked +52% vs average — watch for overuse.

Target 46–49 km · Target 248–264 rTSS · TSB Mon +4.7 · Ramp +1.7 · Mono 1.1 · 12% fast (4w) · 1 quality · long run 1d ago

Volume targets

80 km

13.9 km left

avg 76.7 km

10.6 km left

100 km

33.9 km left

Weekly load

348 rTSS +1.7 CTL

Target

264

4-wk avg

236

+10%

260

Week sessions 6 done · 66.1 km · 5h 51m

24.3km 4:56/km 151bpm

4.9km 5:46/km 126bpm

8.8km 5:28/km 134bpm

8.4km 5:30/km 135bpm

workout repetition 6×100m

10.8km 5:38/km 135bpm

8.9km 5:21/km 147bpm

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%

83%

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