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 28 Apr – Sun 4 May

62.1 km

349 rTSS · 5 sessions · 5h 41m

Maintenance week — hold current load around 54–60 km. No long run in 15 days. A build week was recommended — instead a maintenance week was done (349 rTSS, 62 km).

Target 54–60 km · Target 321–355 rTSS · TSB Mon +12.3 · Ramp +0.6 · Mono 1.17 · 20% fast (4w) · 2 quality · long run 15d ago

Volume targets

80 km

17.9 km left

avg 74.0 km

11.9 km left

100 km

37.9 km left

Weekly load

349 rTSS +0.6 CTL

Target

355

4-wk avg

338

+10%

372

Week sessions 5 done · 62.1 km · 5h 41m

17.8km 4:53/km 147bpm

10.7km 5:15/km 140bpm

workout LT1 3×8min

13.1km 5:26/km 151bpm

10.6km 5:26/km 144bpm

9.9km 6:59/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