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apc
OK, here as simplified version:-
https://docs.google.com/spreadsheets/d/1e4I1V7fdzyzkvbtfjiuDTbqbifBfJyFn6fnu4DzC848
It comes with a week of my running data, just to show how unfit I am and how I use a manual "intensity factor" to help calculate the runTSS. I use 0.8 for long/easy runs, 0.9 for intervals and 1 for parkrun. It also calculates the other metrics I'm interested in (VDOT and beats per mile).
For cycling I use the BikeScore value from Golden Cheetah which is equivalent to TSS.
If you just want to see where you'd get to in terms of CTL/ATL/TSB then you can pre-seed CTL and ATL in row 2 and then fill in columns G and H with TSS scores (it treats them equally) and see how the CTL/ATL values change.
You obviously only need 6 weeks worth of data for a plan but by seeding it with a rough guess of current CTL/ATL you'll see if your plan is viable or has you scheduled for a 200+ TSS day when you've already got a big -ve TSB.
There's a PMC chart on a separate sheet which will update automatically.