Dashboard

1 Sep 2026
CTL 72 fitness today
ATL 74 fatigue today
TSB -1.7 form today
Peak CTL 91 6 Jan 2024
Ramp Rate +0.1 CTL Δ 7 days
Monotony 1.35 28-day load spread
Streak 215 consecutive weeks
WEEK · RECOVERY WEEK
Mon 12 Aug – Sun 18 Aug
60.7 km
5 sessions · 6h 53m
Not enough training history yet.
Target 31–36 km · TSB Mon 0.0 · Ramp 0.0 · 1 quality
Volume targets
80 km
19.3 km left
avg 4.5 km
✓
100 km
39.3 km left
Week sessions 5 done · 60.7 km · 6h 53m
Sun 18
09:19
— 71
long
20км (пульс 130-140)
20.0km 7:23/km 138bpm
Sat 17
17:32
— 17
8км (пульс 120-130)
10.2km 5:53/km 125bpm
Thu 15
12:05
— 40
8км (пульс 120-130)
8.9km 7:24/km 140bpm
Wed 14
14:02
— 146
workout 2×800m
2 км разминка, растяжка, два свободных ускорения + 800m 04:10 x 8 через 200 трусцой + 2 км заминка
13.2km 6:11/km 156bpm
Tue 13
07:35
— 16
Потрусил медленно в удовольствие без контроля расстояния и пульса
8.4km 6:57/km 133bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
30.2/126.6 km
Half Mar 3:54/km
29.8/63.3 km
10k 3:43/km
5.5/30.0 km
5k 3:35/km
2.5/15.0 km

Daily mileage

Last 30 days
Peak day 31.7 km 7 Aug Longest run 24.7 km 30 Aug Avg training days/week 5.4
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
10%
90%
fast minutes slow
Intensity
Recovery 38%
5:21–6:17 <128
Daily / Easy 22%
4:57–5:20 128–138
Steady / Long 23%
4:24–4:56 138–148
LT1 / Aerobic 7%
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
Weekly mileage Monday–Sunday totals
Distance · km per week
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.8 VDOT
range 50.9–56.6
Threshold pace 4:02 /km
12w trend -0.5
Half Marathon 1:25:57

27w since race anchor