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 · MAINTENANCE WEEK

Mon 3 Nov – Sun 9 Nov

86.6 km

472 rTSS · 7 sessions · 7h 51m

Maintenance week — hold current load around 78–87 km.

Target 78–87 km · Target 442–488 rTSS · TSB Mon +0.2 · Ramp +0.1 · Mono 1.72 · 16% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

✓

avg 71.4 km

✓

100 km

13.4 km left

Weekly load

472 rTSS +0.1 CTL

Target

488

4-wk avg

465

+10%

511

Week sessions 7 done · 86.6 km · 7h 51m

23.9km 5:07/km 142bpm

workout CV 10k-pace 2×1km

11.2km 5:19/km 144bpm

12.0km 5:56/km 129bpm

10.5km 5:58/km 133bpm

3.7km 5:35/km 136bpm

workout CV 5k-pace 22×400m

14.3km 5:07/km 148bpm

11.0km 5:36/km 135bpm

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