CTL
73
fitness today
ATL
82
fatigue today
TSB
-9.4
form today
Peak CTL
91
6 Jan 2024
Ramp Rate
+1.0
CTL Δ 7 days
Monotony
1.53
28-day load spread
Streak
214
consecutive weeks
WEEK · BUILD WEEK
Mon 9 Mar – Sun 15 Mar
115.1 km
First build week after recovery — solid base, standard load. Volume spiked +39% vs average — watch for overuse. A maintenance week was recommended — instead a build week was done (618 rTSS, 115 km).
Target 87–92 km · Target 476–508 rTSS · TSB Mon +4.8 · Ramp +2.5 · Mono 1.57 · 18% fast (4w) · 3 quality
Volume targets
Weekly load
618 rTSS
+2.5 CTL
Week sessions
10 done · 115.1 km · 9h 31m
Sun 15
10:33
141
107
Morning Run
28.0km
5:20/km
134bpm
Sat 14
15:34
79
30
Afternoon Run
16.4km
6:12/km
120bpm
Fri 13
23:14
35
14
Night Run
7.0km
5:07/km
130bpm
Fri 13
09:44
65
97
Morning Run
12.0km
4:39/km
148bpm
Thu 12
07:21
35
15
Morning Run
7.1km
5:01/km
129bpm
Wed 11
22:32
41
36
Night Run
7.2km
4:29/km
138bpm
Wed 11
07:14
36
17
Morning Run
7.1km
4:54/km
131bpm
Tue 10
21:47
103
148
Night Run
16.0km
4:00/km
156bpm
Mon 9
15:21
39
27
Afternoon Run
7.0km
4:27/km
135bpm
Mon 9
06:27
44
53
Morning Run
7.2km
4:09/km
149bpm