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 BLOCK 2

Mon 9 Jun – Sun 15 Jun

91.4 km

520 rTSS · 8 sessions · 8h 04m

2nd build week — good rhythm. Target 81–86 km.

Target 81–86 km · Target 448–478 rTSS · TSB Mon -14.6 · Ramp +3.3 · Mono 1.6 · 10% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

✓

avg 72.2 km

✓

100 km

8.6 km left

Weekly load

520 rTSS +3.3 CTL

Target

478

4-wk avg

415

+10%

457

Week sessions 8 done · 91.4 km · 8h 04m

14.8km 5:31/km 130bpm

long workout repetition

21.2km 5:08/km 148bpm

11.2km 5:47/km 127bpm

8.1km 5:25/km 128bpm

8.5km 4:47/km 147bpm

10.5km 5:27/km 141bpm

9.0km 5:24/km 133bpm

8.0km 4:46/km 152bpm

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