Productive overreachCTL 17.3 · ATL 18.3 · TSB -1.0 · fitness ↑5%
Carrying manageable fatigue while fitness is building. This is the sweet spot — training is working. Maintain and recover periodically.
Fitness (CTL) = 42d avg · Fatigue (ATL) = 7d avg · Form (TSB) = fitness − fatigue · Based on duration × HR intensity
Trends · last 4 weeks vs previous 4
▲ Improving
↑Weekly volume
4h 5m→7h 15m+77%
↑Weekly elevation
740m→1238m+67%
↑Sessions / week
4.0→4.5+13%
↑Avg session length
1h 1m→1h 36m+57%
↓Avg training HR
131 bpm→112 bpm+14%
▼ Declining
↓Running pace
8:02/km→9:06/km-13%
↓Cardiac efficiency
3.49→3.92-12%
◆ Shifting
↑Pool Swim
13m/wk→24m/wk+80%
↑Hike
27m/wk→4h 28m/wk+885%
↓Treadmill
9m/wk→3m/wk-58%
↓Open Water
10m/wk→0m/wk-100%
— Steady
→Weekly distance
26.6km→26.4km-1%
Mostly positive trends. A few areas to watch but the overall trajectory is good.
HR zone distribution
pyramidal · Z3 23%W1: Z1 5m · Z2 67m · Z3 42m · Z4 1m · Z5 0m
W2: Z1 10m · Z2 79m · Z3 47m · Z4 31m · Z5 22m
W3: Z1 5m · Z2 73m · Z3 93m · Z4 22m · Z5 18m
W4: Z1 4m · Z2 88m · Z3 69m · Z4 18m · Z5 14m
W5: Z1 9m · Z2 156m · Z3 55m · Z4 6m · Z5 16m
W6: Z1 5m · Z2 62m · Z3 100m · Z4 40m · Z5 18m
W7: Z1 14m · Z2 144m · Z3 46m · Z4 8m · Z5 14m
W8: Z1 14m · Z2 23m · Z3 94m · Z4 38m · Z5 18m
W9: Z1 1m · Z2 58m · Z3 43m · Z4 33m · Z5 21m
W10: Z1 21m · Z2 60m · Z3 20m · Z4 27m · Z5 14m
W11: Z1 12m · Z2 79m · Z3 64m · Z4 22m · Z5 20m
W12: Z1 1m · Z2 9m · Z3 12m · Z4 4m · Z5 11m
W13: Z1 7m · Z2 48m · Z3 24m · Z4 17m · Z5 4m
W14: Z1 0m · Z2 10m · Z3 45m · Z4 30m · Z5 0m
W16: Z1 68m · Z2 68m · Z3 50m · Z4 48m · Z5 2m
W17: Z1 8m · Z2 107m · Z3 76m · Z4 48m · Z5 0m
W18: Z1 13m · Z2 130m · Z3 92m · Z4 26m · Z5 22m
W19: Z1 0m · Z2 12m · Z3 2m · Z4 14m · Z5 9m
W20: Z1 23m · Z2 100m · Z3 164m · Z4 70m · Z5 17m
W21: Z1 6m · Z2 50m · Z3 72m · Z4 22m · Z5 5m
W22: Z1 30m · Z2 46m · Z3 25m · Z4 17m · Z5 4m
W23: Z1 37m · Z2 125m · Z3 88m · Z4 11m · Z5 0m
W24: Z1 3m · Z2 71m · Z3 66m · Z4 59m · Z5 3m
W25: Z1 19m · Z2 139m · Z3 91m · Z4 17m · Z5 0m
W26: Z1 21m · Z2 141m · Z3 197m · Z4 68m · Z5 0m
W27: Z1 31m · Z2 47m · Z3 18m · Z4 14m · Z5 0m
W29: Z1 233m · Z2 151m · Z3 23m · Z4 1m · Z5 0m
W30: Z1 76m · Z2 56m · Z3 19m · Z4 10m · Z5 4m
Shifting easier — more Z1-Z2 time recently. Good for aerobic base building and recovery.
Long run progression
peak 29.2km wk 26W1: 8.2km · 52m · 6:24/km
W2: 9.0km · 1h 2m · 6:57/km
W3: 10.1km · 1h 12m · 7:07/km
W4: 11.3km · 1h 9m · 6:10/km
W5: 12.6km · 1h 23m · 6:36/km
W6: 13.1km · 1h 19m · 6:04/km
W7: 11.2km · 1h 13m · 6:32/km
W8: 15.1km · 1h 31m · 6:02/km
W9: 8.1km · 54m · 6:44/km
W10: 7.0km · 48m · 6:52/km
W11: 11.3km · 1h 7m · 6:02/km
W12: 5.1km · 25m · 5:06/km
W13: 5.5km · 30m · 5:34/km
W14: 8.4km · 48m · 5:48/km
W16: 12.2km · 1h 21m · 6:42/km
W17: 14.2km · 1h 43m · 7:19/km
W18: 13.2km · 1h 41m · 7:40/km
W19: 7.4km · 37m · 5:04/km
W20: 22.0km · 2h 57m · 8:04/km
W21: 13.8km · 1h 28m · 6:25/km
W22: 4.7km · 40m · 8:47/km
W23: 17.9km · 2h 27m · 8:13/km
W24: 15.0km · 1h 50m · 7:21/km
W25: 22.4km · 3h 8m · 8:24/km
W26: 29.2km · 6h 32m · 13:26/km
W27: 15.7km · 45m · 2:54/km
W30: 5.9km · 35m · 6:03/km
5.9km6:03/km-63% vs prevlongest run per week
Long run distance building well. Keep the weekly increase under 10-15% to stay injury-free.
Body composition trends
Losing weight but also losing muscle. Increase protein intake or reduce the deficit to preserve lean mass.
Jul 20 – Jul 26W30current
Hike 3h 3mRun 35mPool Swim 35m
13.6km595m ↑122 bpm1702 cal
31.9km2037m ↑96 bpm4120 cal
Hike 50mTrail Run 48mRun 45mPool Swim 23mTreadmill 15m
26.8km321m ↑112 bpm1349 cal
Trail Run 6h 32mPool Swim 39mRun 31m
33.2km2000m ↑117 bpm3982 cal
Trail Run 3h 8mRun 1h 19mPool Swim 23m
30.8km1065m ↑130 bpm2722 cal
Trail Run 1h 50mRun 1h 33m
28.2km810m ↑143 bpm2352 cal
Trail Run 2h 27mRun 1h 22mOpen Water 40m
30.8km608m ↑125 bpm2673 cal
Hike 1h 49mRun 40mTreadmill 37mPool Swim 30m
16.4km477m ↑124 bpm1623 cal
Trail Run 1h 28mRun 1h 10m
23.4km248m ↑146 bpm1894 cal
Trail Run 5h 10mRun 38mPool Swim 28m
47.2km1328m ↑143 bpm4214 cal
Run 2h 18mTrail Run 1h 43mTreadmill 45m
40.0km779m ↑144 bpm3124 cal
Trail Run 1h 43mRun 1h 41mPool Swim 37m
30.2km634m ↑138 bpm2748 cal
Hike 1h 58mRun 1h 57mTreadmill 24m
22.5km859m ↑127 bpm2335 cal
14.6km255m ↑151 bpm1147 cal
16.8km39m ↑137 bpm1208 cal
Run 2h 14mWalk 1h 28mTrail Run 43mTreadmill 24m
35.4km420m ↑134 bpm2786 cal
Trail Run 48mPool Swim 39mRun 36mTreadmill 22m
17.5km340m ↑138 bpm1628 cal
Treadmill 1h 10mTrail Run 54mRun 32m
27.4km293m ↑149 bpm1988 cal
33.5km423m ↑150 bpm2413 cal
Run 1h 48mTreadmill 1h 25mRowing 40m
38.1km92m ↑140 bpm2482 cal
Run 2h 5mTreadmill 56mRowing 45m
40.1km219m ↑151 bpm2727 cal
Treadmill 1h 59mRun 1h 23mRowing 45m
41.2km254m ↑143 bpm2653 cal
Run 2h 2mTreadmill 1h 11m
30.8km103m ↑143 bpm2285 cal
Run 1h 58mTreadmill 1h 33m
30.1km113m ↑148 bpm2365 cal
Treadmill 2h 6mTrail Run 1h 2mRun 3m
26.3km188m ↑138 bpm2162 cal
13.5km41m ↑138 bpm1289 cal