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 · RECOVERY WEEK
Mon 9 Feb – Sun 15 Feb
76.8 km
Recovery week — cut volume to 69–80 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (410 rTSS, 77 km).
Target 69–80 km · Target 385–445 rTSS · TSB Mon +0.1 · Ramp -3.5 · Mono 1.5 · 15% fast (4w) · 1 quality · long run 8d ago
Volume targets
Weekly load
410 rTSS
-3.5 CTL
Week sessions
9 done · 76.8 km · 6h 33m
Sat 14
14:53
18
5
Afternoon Run
4.0km
6:59/km
112bpm
Sat 14
06:28
42
55
Morning Run
7.1km
4:33/km
147bpm
Thu 12
23:19
37
10
Night Run
7.6km
5:21/km
123bpm
Thu 12
13:49
38
29
Afternoon Run
7.1km
4:56/km
135bpm
Wed 11
23:22
37
12
Night Run
7.6km
5:20/km
127bpm
Wed 11
13:53
39
49
Afternoon Run
7.2km
4:53/km
142bpm
Tue 10
14:52
32
10
Afternoon Run
7.0km
5:41/km
122bpm
Tue 10
05:36
100
149
Morning Run
15.8km
4:28/km
153bpm
Mon 9
11:29
67
87
Lunch Run
13.4km
5:16/km
139bpm