Dashboard

31 Aug 2026
CTL 74 fitness today
ATL 85 fatigue today
TSB -11.3 form today
Peak CTL 91 6 Jan 2024
Ramp Rate +2.6 CTL Δ 7 days
Monotony 1.46 28-day load spread
Streak 215 consecutive weeks
WEEK · RECOVERY WEEK
Mon 30 Sep – Sun 6 Oct
16.1 km
88 rTSS · 2 sessions · 1h 51m
Recovery week — cut volume to 33–38 km. Keep quality sessions only if legs feel genuinely fresh.
Target 33–38 km · Target 239–276 rTSS · TSB Mon -27.7 · Ramp -2.1 · Mono 1.06 · 20% fast (4w) · long run 21d ago
Volume targets
80 km
63.9 km left
avg 11.0 km
✓
100 km
83.9 km left
Weekly load
88 rTSS -2.1 CTL
Target
276
4-wk avg
368
+10%
404
Week sessions 2 done · 16.1 km · 1h 51m
Sun 6
09:32
46 29
recovery
Без контроля темпа, пульса и расстояния. 🌨🌲
8.1km 6:34/km 136bpm
Wed 2
08:24
42 18
recovery
8 (120-130)
8.0km 7:17/km 131bpm
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 5.6
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