Dashboard
27 Oct 2026
CTL
46
fitness today
ATL
25
fatigue today
TSB
+21.3
form today
Peak CTL
91
6 Jan 2024
Ramp Rate
-4.1
CTL Δ 7 days
Monotony
0.73
28-day load spread
Streak
223
consecutive weeks
THIS WEEK · BUILD WEEK
Mon 26 Oct – Sun 1 Nov
7.1 km
31 rTSS · 1 sessions · 41m
First build week after recovery — solid base, standard load. No long run in 36 days.
Target 41–43 km · Target 200–213 rTSS · TSB Mon +19.4 · Ramp -1.5 · Mono 0.73 · 7% fast (4w) · long run 36d ago
Volume targets
80 km
avg 87.9 km
100 km
Weekly load
31 rTSS
-4.9 CTL
Target
4-wk avg
+10%
This week's sessions
1 done · 7.1 km · 41m
Race readiness
5-week km at race pace · target 3× distance
Marathon
4:04/km
10.6/126.6 km
Half Mar
3:54/km
9.3/63.3 km
10k
3:43/km
3.1/30.0 km
5k
3:35/km
0.8/15.0 km
Daily mileage
Last 30 days
Peak day
21.5 km
28 Sep
Longest run
21.1 km
9 Oct
Avg training days/week
3.0
Pace distribution km/week
Training zones
VDOT 56.4 ·
תל אביב מרתון 21 ·
2026-02-27
11%
89%
fast
minutes
slow
Intensity
Recovery
46%
5:21–6:17
<128
Daily / Easy
22%
4:57–5:20
128–138
Steady / Long
16%
4:24–4:56
138–148
LT1 / Aerobic
5%
4:09–4:23
148–153
Tempo
5%
3:57–4:08
153–158
LT2 / Threshold
2%
3:50–3:56
160–165
CV / Critical V.
2%
3:39–3:49
165–170
VO2max / Interval
1%
3:28–3:38
170+
Repetition / Speed
1%
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
15%
85%
fast
hr
slow
Intensity
Recovery
31%
5:21–6:17
<128
Daily / Easy
29%
4:57–5:20
128–138
Steady / Long
19%
4:24–4:56
138–148
LT1 / Aerobic
7%
4:09–4:23
148–153
Tempo
9%
3:57–4:08
153–158
LT2 / Threshold
4%
3:50–3:56
160–165
CV / Critical V.
2%
3:39–3:49
165–170
VO2max / Interval
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
16%
84%
fast
tags
slow
Intensity
Recovery
51%
5:21–6:17
<128
Daily / Easy
23%
4:57–5:20
128–138
Steady / Long
5%
4:24–4:56
138–148
LT1 / Aerobic
4%
4:09–4:23
148–153
Tempo
5%
3:57–4:08
153–158
LT2 / Threshold
8%
3:50–3:56
160–165
CV / Critical V.
1%
3:39–3:49
165–170
VO2max / Interval
2%
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
10%
90%
fast
laps t
slow
Intensity
Recovery
54%
5:21–6:17
<128
Daily / Easy
22%
4:57–5:20
128–138
Steady / Long
11%
4:24–4:56
138–148
LT1 / Aerobic
3%
4:09–4:23
148–153
Tempo
5%
3:57–4:08
153–158
LT2 / Threshold
3%
3:50–3:56
160–165
CV / Critical V.
1%
3:39–3:49
165–170
VO2max / Interval
1%
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
13%
87%
fast
laps d
slow
Intensity
Recovery
49%
5:21–6:17
<128
Daily / Easy
22%
4:57–5:20
128–138
Steady / Long
13%
4:24–4:56
138–148
LT1 / Aerobic
4%
4:09–4:23
148–153
Tempo
7%
3:57–4:08
153–158
LT2 / Threshold
3%
3:50–3:56
160–165
CV / Critical V.
1%
3:39–3:49
165–170
VO2max / Interval
1%
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
Weekly mileage Monday–Sunday totals
Distance · km per week
Same weeks a year ago
Training load CTL · ATL · TSB
CTL
ATL
TSB
race
0.8–1.3× CTL
Fitness signals
Race-anchored VDOT
Fitness estimate
range 50.5–56.9
53.7 VDOT
Threshold pace
4:03 /km
12w trend
-0.3
Half Marathon
1:26:04
35w since race anchor