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 17 Mar – Sun 23 Mar

84.8 km

455 rTSS · 7 sessions · 7h 28m

First build week after recovery — solid base, standard load. Volume spiked +56% vs average — watch for overuse. A maintenance week was recommended — instead a build week was done (455 rTSS, 85 km).

Target 57–61 km · Target 321–342 rTSS · TSB Mon -4.2 · Ramp +3.6 · Mono 0.94 · 13% fast (4w) · 1 quality · long run 1d ago

Volume targets

80 km

✓

avg 75.9 km

✓

100 km

15.2 km left

Weekly load

455 rTSS +3.6 CTL

Target

342

4-wk avg

306

+10%

336

Week sessions 7 done · 84.8 km · 7h 28m

30.0km 4:53/km 145bpm

8.8km 5:36/km 130bpm

workout threshold hm-pace 5×500m

12.6km 5:52/km 138bpm

9.7km 5:26/km 130bpm

7.8km 5:15/km 141bpm

Purim Drunk Run

8.0km 5:32/km 138bpm

7.9km 4:59/km 155bpm

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