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 14 Jul – Sun 20 Jul

102.1 km

545 rTSS · 7 sessions · 9h 38m

Maintenance week — hold current load around 97–107 km. A build week was recommended — instead a maintenance week was done (545 rTSS, 102 km).

Target 97–107 km · Target 528–584 rTSS · TSB Mon -14.6 · Ramp +1.6 · Mono 1.71 · 8% fast (4w) · 1 quality · long run 1d ago

Volume targets

80 km

✓

avg 73.5 km

✓

100 km

✓

Weekly load

545 rTSS +1.6 CTL

Target

584

4-wk avg

556

+10%

611

Week sessions 7 done · 102.1 km · 9h 38m

12.1km 5:57/km 128bpm

30.1km 5:49/km 145bpm

12.0km 5:38/km 143bpm

13.5km 5:52/km 139bpm

13.8km 5:26/km 135bpm

7.3km 5:44/km 126bpm

workout CV 7×1km

13.3km 5:01/km 150bpm

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