Dashboard

29 Aug 2026

CTL 71 fitness today

ATL 71 fatigue today

TSB -0.1 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +0.8 CTL Δ 7 days

Monotony 1.43 28-day load spread

Streak 214 consecutive weeks

WEEK · BUILD BLOCK 3

Mon 1 Sep – Sun 7 Sep

91.5 km

503 rTSS · 7 sessions · 8h 30m

3rd build week — approaching the ceiling. Cap at 82–85 km.

Target 82–85 km · Target 431–452 rTSS · TSB Mon -3.9 · Ramp +1.9 · Mono 1.54 · 9% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

✓

avg 70.6 km

✓

100 km

8.5 km left

Weekly load

503 rTSS +1.9 CTL

Target

452

4-wk avg

411

+10%

452

Week sessions 7 done · 91.5 km · 8h 30m

long workout LT1 2×5km

24.0km 5:36/km 139bpm

11.0km 5:51/km 137bpm

6.2km 5:55/km 134bpm

11.3km 5:09/km 143bpm

11.4km 5:44/km 135bpm

workout tempo hm-pace 20×500m

16.4km 5:20/km 149bpm

11.1km 5:38/km 143bpm

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%

82%

fast tags slow

Intensity

Recovery 34%

5:21–6:17 <128

Daily / Easy 29%

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