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 12 May – Sun 18 May

70.3 km

398 rTSS · 6 sessions · 6h 16m

First build week after recovery — solid base, standard load. Volume spiked +31% vs average — watch for overuse. A maintenance week was recommended — instead a build week was done (398 rTSS, 70 km).

Target 56–60 km · Target 330–352 rTSS · TSB Mon +0.7 · Ramp +1.8 · Mono 1.16 · 20% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

9.7 km left

avg 72.9 km

2.6 km left

100 km

29.7 km left

Weekly load

398 rTSS +1.8 CTL

Target

352

4-wk avg

314

+10%

346

Week sessions 6 done · 70.3 km · 6h 16m

10.8km 5:03/km 138bpm

long workout threshold hm-pace

22.8km 5:40/km 144bpm

9.0km 5:08/km 133bpm

9.4km 5:18/km 128bpm

10.6km 5:28/km 124bpm

7.8km 4:58/km 144bpm

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