CTL
45
fitness today
ATL
21
fatigue today
TSB
+23.5
form today
Peak CTL
91
6 Jan 2024
Ramp Rate
-4.0
CTL Δ 7 days
Monotony
0.68
28-day load spread
Streak
223
consecutive weeks
WEEK · RECOVERY WEEK
Mon 31 Aug – Sun 6 Sep
80.3 km
Recovery week — cut volume to 69–79 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (411 rTSS, 80 km).
Target 69–79 km · Target 349–403 rTSS · TSB Mon -14.2 · Ramp -2.2 · Mono 1.37 · 10% fast (4w) · 1 quality
Volume targets
Weekly load
411 rTSS
-2.2 CTL
Week sessions
8 done · 80.3 km · 7h 02m
Sun 6
14:54
117
182
☀️ Afternoon Run
21.8km
4:50/km
148bpm
Fri 4
23:12
31
10
☁️ Night Run
7.1km
5:43/km
121bpm
Fri 4
13:12
99
128
☀️ 2×(8×0.4@3:30/1′ 20″)
16.1km
5:22/km
145bpm
Thu 3
23:06
32
9
☁️ Night Run
7.1km
5:36/km
117bpm
Thu 3
10:13
33
30
⛅ Morning Run
7.0km
5:15/km
134bpm
Wed 2
06:12
34
41
☁️ Morning Run
7.0km
5:09/km
138bpm
Mon 31
22:18
34
12
Night Run
7.0km
5:15/km
125bpm
Mon 31
07:27
31
9
Morning Run
7.1km
5:37/km
119bpm