Saturday10 October 2026 · Base camp
6-wk streakToday
27.0mi
~4h18 · +571 ft vert
27 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design.
57.7 mi already this week, 48% over all of last week. The body banks the work; the cost shows up in fatigue, not fitness. The 26.4-miler was the centerpiece.
Form-4trending downOPTIMAL
Balanced and sharp enough for quality work today.
Next race
T-70days
Western States 100
100 mi · 18,000 ft vert · 19 Dec 2026 · goal 23:30 · cutoff 30:00
⏵ Week banked · Mon-Sun
Sep 28 - Oct 4
Solid week banked, no fireworks, just miles in the log.
39 mi·3,474 ft vert·5.9 hrs·5 runs
Biggest run
Foresthill descents, quad durability
12.6 mi · 1,650 ft · 1:58
Recent runs
Fitness curveCTL · ATL · TSBExpandCollapse
⏵ PERFORMANCE MANAGER · PMC
⏵ CURVE WINDOW
-4TSB · FORM
OPTIMAL+44.2CTL 101 · 6MOSustainable form. Good ground for quality work.
OVERPRODOPTFRESHDETR
FORM -4 · OPTIMAL
Build watchAcute:chronic loadExpandCollapse
⏵ BUILD WATCH · ACUTE:CHRONIC LOAD
⏵ LOAD WINDOW
0.94ACL · LOAD
STEADYHolding steady. Good for sharpening, flat for building.
EASESTEADYBUILDSPIKE
7-day load ÷ 28-day load, weekly average · SPIKE at 1.40 or higher
This week57.7 miExpandCollapse
Consistency25/28 · 93%ExpandCollapse
Feeds the 6-week streak. Faint rings are days still to come; they never count against you.
ReferenceGlossaryExpandCollapse
⏵ THE GLOSSARYWHAT THESE NUMBERS MEANOpen if you're new to fitness tracking, five-line crash course on every metric on your dashboard.›
⏵ THE GLOSSARY
WHAT THESE NUMBERS MEAN
Open if you're new to fitness tracking, five-line crash course on every metric on your dashboard.
- TRIMP,
- Heart-rate × duration training stress score. One number per workout. Higher = harder. The raw fuel every other metric on this page is built from.
- CTL · Fitness,
- Your 42-day rolling training load. Slow to build, slow to lose. Think of it as the accumulated work in your legs, the line that climbs when you stay consistent.
- ATL · Fatigue,
- Your 7-day rolling training load. Fast to build, fast to recover. The recent cost of the work, high after a hard block, low after rest days.
- TSB · Form,
- CTL minus ATL. Positive = fresh, ready to race. Negative = building, accumulating fatigue. The race-day window most athletes target is mildly positive.
- Vert load · Climbing fitness,
- Like CTL, but counts elevation gain weighted by steepness. Scoped to climbing stress so a flat road CTL doesn't disguise the fact that your legs aren't ready for a mountain race.
- Polarized 80/5/15,
- Time-in-zone target: 80% easy, 15% moderate, 5% hard. The most-studied distribution for endurance gains. Easy days truly easy, hard days truly hard, the middle ground is the trap.