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 15 Dec – Sun 21 Dec

92.5 km

523 rTSS · 6 sessions · 7h 42m

3rd build week — approaching the ceiling. Cap at 87–91 km.

Target 87–91 km · Target 478–501 rTSS · TSB Mon -5.2 · Ramp +1.2 · Mono 1.71 · 18% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

✓

avg 70.5 km

✓

100 km

7.5 km left

Weekly load

523 rTSS +1.2 CTL

Target

501

4-wk avg

456

+10%

501

Week sessions 6 done · 92.5 km · 7h 42m

long workout steady 3×15min

3 × 15 min at 4:30 / 3 min

27.0km 4:59/km 142bpm

workout repetition 15×400m

15 × 400 at 3:30 / 40 sec

11.3km 5:13/km 141bpm

12.2km 4:58/km 140bpm

13.1km 5:16/km 133bpm

workout threshold hm-pace 2×5km

2 × 5 km at 4:00 / 4 min

15.4km 4:33/km 147bpm

13.5km 5:05/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