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 23 Jun – Sun 29 Jun

86.3 km

464 rTSS · 8 sessions · 7h 45m

4 weeks at similar load — push a build week or take recovery. A recovery week was recommended — instead a maintenance week was done (464 rTSS, 86 km).

Target 84–92 km · Target 461–510 rTSS · TSB Mon -17.4 · Ramp +1.0 · Mono 1.8 · 9% fast (4w) · 1 quality · long run 1d ago

Volume targets

80 km

✓

avg 72.7 km

✓

100 km

13.7 km left

Weekly load

464 rTSS +1.0 CTL

Target

510

4-wk avg

485

+10%

534

Week sessions 8 done · 86.3 km · 7h 45m

8.3km 6:02/km 125bpm

8.0km 5:13/km 141bpm

23.9km 5:21/km 145bpm

workout tempo hm-pace 5×400m

8.7km 5:26/km 134bpm

8.0km 5:00/km 144bpm

10.6km 5:19/km 136bpm

7.9km 5:02/km 147bpm

10.9km 5:38/km 133bpm

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