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ildibad wrote:Remeber that training should decrease both CTL and ATL on the long run. the same amount of kilometers at the same speed should be easier.
So my advice is to avoid giving to much weight to the figures.
ildibad wrote:CTL on a span of 45 days means just that the influence of the training older than 45 days is equal to 0.
ATl on a span of 11 days means that you need at 11 days to recover fully from fatigue.
Note that technically everyone's constants are different, but in reality this (Training Load) is a mathematical model, not the law. You might tune it, but as Ildibad said, I wouldn't get too wrapped up in trying to make it "exactly right" (as I don't believe that exists). It uses a mathematical algorithm to model or guess, what we experience, it's not a precise measurement.
Ruskie wrote:But there are two other values, by default at 0, which are ATL and CTL "initial values". I wonder what they are for and how to estimate them...
texmurphy wrote:Ruskie wrote:But there are two other values, by default at 0, which are ATL and CTL "initial values". I wonder what they are for and how to estimate them...
They are used to extend your moving averages back before your history. Assuming you have been in training prior to ST recording, then they would be your estimate of that training. If no change in training then use your current values. Or if the ST usage start was well into the past, leave it a 0.
I'm 48 years old and wonder whether there are any data or experience how age affects the ATL and CTL time constants. Clearly, I'm not recovering as fast as I did when I was 22...
It may also take me more time to "build up" CTL.
I'm using 12 and 45 right now.
Second, I have the feeling that when I do really hard intervals, like 5 x 1 km way below my current 10k race speed in anaerobic territory and reaching up to 95% of my heart rate reserve, it does give me relatively few TRIMP points - compared to let's say a relatively easy run at constant speed and maybe at 69% of heart rate reserve (that would be around 77% of maximal heart rate).
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