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 10 Nov – Sun 16 Nov

80.8 km

465 rTSS · 7 sessions · 6h 54m

Maintenance week — hold current load around 79–87 km.

Target 79–87 km · Target 437–483 rTSS · TSB Mon +1.0 · Ramp -0.1 · Mono 1.7 · 17% fast (4w) · 3 quality · long run 8d ago

Volume targets

80 km

✓

avg 71.9 km

✓

100 km

19.2 km left

Weekly load

465 rTSS -0.1 CTL

Target

483

4-wk avg

460

+10%

506

Week sessions 7 done · 80.8 km · 6h 54m

18.5km 4:44/km 147bpm

workout CV 3×1km

10.2km 4:39/km 133bpm

11.6km 5:49/km 123bpm

10.4km 5:57/km 123bpm

workout vo2max 6×800m

6*(800@3:50+200@4:30+400@3:40+200@4:30+200@3:30+200)

15.0km 4:38/km 152bpm

workout repetition

3.5km 4:58/km 144bpm

11.6km 5:26/km 139bpm

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