Productive overreachCTL 10.5 · ATL 14.1 · TSB -3.6 · 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 elevation
274m→321m+17%
↑Avg session length
33m→44m+35%
↓Avg training HR
143 bpm→139 bpm+2%
▼ Declining
↓Weekly volume
2h 38m→2h 3m-22%
↓Weekly distance
21.7km→15.2km-30%
↓Sessions / week
4.8→2.8-42%
↓Running pace
6:15/km→6:40/km-7%
↓Cardiac efficiency
2.60→2.86-10%
◆ Shifting
↓Trail Run
36m/wk→0m/wk-100%
↓Pool Swim
9m/wk→0m/wk-100%
Mixed signals — some things improving while others slip. Common during training shifts. Focus on the metrics that matter most to your current goal.
HR zone distribution
pyramidal · Z3 30%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 0m · Z2 19m · Z3 22m · Z4 3m · Z5 0m
Pyramidal distribution — mostly easy, moderate threshold, some intensity. Classic endurance structure.
Long run progression
peak 15.1km wk 8W1: 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: 6.9km · 45m · 6:31/km
6.9km6:31/km-43% vs prevlongest run per week
Long run is steady. The backbone of endurance — keep showing up for this one.
Body composition trends
Muscle mass trending down while weight is stable. Could signal insufficient protein or not enough resistance training.
Apr 20 – Apr 26W17current
6.9km130m ↑142 bpm533 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