Tuesday25 August 2026 · Base camp

6-wk streak

Today

3.0mi

Easy Run

~33m · +611 ft vert

3 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down.

Ahead of the plan: 7.3 mi banked, 5 scheduled through Tuesday.

Form+3OPTIMAL

Balanced and sharp enough for quality work today.

Next race

Open →

T-67days

Western States 100

100 mi · 18,000 ft vert · 31 Oct 2026 · goal 23:30 · cutoff 30:00

Form

Fitness minus fatigue.+3tsbOPTIMAL

Fitness

+2.3 CTL/wk this month.100ctl+2.3/WK

Fatigue

-12 vs your normal.97atlBELOW NORMAL

Load ratio

Acute vs chronic load.0.88a:cSTEADY

Streak

1 runs logged this week.6wksALIVE

⏵ Week banked · Mon-Sun

Aug 17 - Aug 23

Solid week banked, no fireworks, just miles in the log.

68 mi·10,151 ft vert·11.3 hrs·5 runs

Biggest run

Cal Street long run, race-effort back half

26.4 mi · 4,199 ft · 4:47

Recent runs

Open field log →

Shakeout, legs ticking over

Yesterday

7.3mi259ft8:40gap

Cal Street long run, race-effort back half

3 days ago

26.4mi4,199ft10:24gap

Auburn foothills, back-to-back medium-long

4 days ago

14.8mi2,349ft9:23gap

Fitness curveCTL · ATL · TSBExpand

⏵ PERFORMANCE MANAGER · PMC

⏵ CURVE WINDOW

+3TSB · FORM

OPTIMAL+43.1CTL 100 · 6MO

Sustainable form. Good ground for quality work.

OVERPRODOPTFRESHDETR

FORM +3 · OPTIMAL

Build watchAcute:chronic loadExpand

⏵ BUILD WATCH · ACUTE:CHRONIC LOAD

⏵ LOAD WINDOW

0.88ACL · LOAD

STEADY

Holding steady. Good for sharpening, flat for building.

EASESTEADYBUILDSPIKE

7-day load ÷ 28-day load, weekly average · SPIKE at 1.40 or higher

This week7.3 miExpand

7.3mi

64 min on feet this week.

Field log →

Consistency20/28 · 87%Expand

Feeds the 6-week streak. Faint rings are days still to come; they never count against you.

ReferenceGlossaryExpand

⏵ 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.