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 · BUILD WEEK
Mon 26 Aug – Sun 1 Sep
47.1 km
98 rTSS · 6 sessions · 5h 08m
Not enough training history yet.
Target 52–56 km · TSB Mon 0.0 · Ramp +2.3 · Mono 0.19 · 61% fast (4w) · 4 quality · long run 14d ago
Volume targets
80 km
32.9 km left
avg 6.2 km
✓
100 km
52.9 km left
Week sessions 6 done · 47.1 km · 5h 08m
Sat 31
10:00
87 137
race threshold
Grom10k - Мещерский
9.9km 4:58/km 169bpm
Sat 31
09:15
11 13
recovery
Разминка
2.0km 7:19/km 144bpm
Fri 30
08:48
— 42
workout 3×500m
2km + (500m почти! в полную силу/300m шагом)*3+ 2km
8.1km 6:49/km 141bpm
Wed 28
08:34
— 36
workout 3×2km
2km + (2km<5:15>/400m)*3 + 2km
12.5km 6:13/km 135bpm
Tue 27
07:59
— 17
8 км пульс 120-130
8.0km 7:14/km 129bpm
Mon 26
20:07
— 48
workout
Evening Run
6.5km 8:07/km 139bpm
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