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 2

Mon 22 Sep – Sun 28 Sep

99.6 km

548 rTSS · 7 sessions · 9h 09m

2nd build week — good rhythm. Target 97–103 km.

Target 97–103 km · Target 536–571 rTSS · TSB Mon -6.4 · Ramp +2.2 · Mono 1.7 · 13% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

✓

avg 70.6 km

✓

100 km

0.4 km left

Weekly load

548 rTSS +2.2 CTL

Target

571

4-wk avg

497

+10%

546

Week sessions 7 done · 99.6 km · 9h 09m

6.5km 5:55/km 128bpm

long workout tempo fm-pace

28.0km 5:29/km 144bpm

11.3km 5:50/km 128bpm

12.0km 5:33/km 131bpm

12.0km 5:13/km 130bpm

long workout threshold hm-pace

17.8km 5:16/km 148bpm

11.9km 5:39/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%

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