Productive overreachCTL 16.8 · ATL 19.5 · TSB -2.8 · fitness ↑4%
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
↓Avg session length
1h 36m→52m-46%
↑Running pace
9:06/km→6:06/km+33%
↑Cardiac efficiency
3.92→2.64+33%
▼ Declining
↓Weekly volume
7h 15m→3h 29m-52%
↓Weekly distance
26.4km→23.6km-10%
↓Weekly elevation
1238m→179m-86%
↓Sessions / week
4.5→4.0-11%
↑Avg training HR
112 bpm→129 bpm-15%
◆ Shifting
↓Pool Swim
24m/wk→8m/wk-65%
↑Treadmill
3m/wk→1h 8m/wk+1625%
↓Hike
4h 28m/wk→1h 15m/wk-72%
↓Trail Run
1h 50m/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
polarized · Z3 16%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
W31: Z1 15m · Z2 43m · Z3 37m · Z4 21m · Z5 5m
W32: Z1 54m · Z2 78m · Z3 25m · Z4 1m · Z5 0m
W33: Z1 13m · Z2 178m · Z3 25m · Z4 21m · Z5 9m
W34: Z1 1m · Z2 41m · Z3 11m · Z4 10m · Z5 9m
Good polarized split — most time easy, hard when it counts. Sustainable for endurance gains.
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
W31: 8.8km · 44m · 5:04/km
W32: 7.2km · 50m · 6:59/km
W33: 11.1km · 1h 0m · 5:27/km
W34: 7.3km · 39m · 5:22/km
7.3km5:22/km-34% vs prevlongest run per week
Long run distance has dropped off. If intentional (recovery block), that's fine. Otherwise, prioritize getting the long run back in.
Body composition trends
Losing both weight and muscle. Slow the deficit or add more strength work to protect lean mass.
Aug 17 – Aug 23W34current
12.4km146 bpm896 cal
Treadmill 2h 37mHike 2h 8mRun 53mOpen Water 34m
44.8km132m ↑130 bpm3045 cal
19.1km433m ↑113 bpm1607 cal
Treadmill 44mHike 41mRun 38mPool Swim 34m
18.4km152m ↑127 bpm1560 cal
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