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 7 Oct – Sun 13 Oct
35.7 km
205 rTSS · 4 sessions · 3h 55m
Recovery week — cut volume to 26–30 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (205 rTSS, 36 km).
Target 26–30 km · Target 192–221 rTSS · TSB Mon -4.7 · Ramp +0.8 · Mono 1.02 · 19% fast (4w) · 1 quality · long run 28d ago
Volume targets
80 km
44.3 km left
avg 11.3 km
✓
100 km
64.3 km left
Weekly load
205 rTSS +0.8 CTL
Target
221
4-wk avg
295
+10%
325
Week sessions 4 done · 35.7 km · 3h 55m
Sun 13
12:02
63 73
recovery
10km (130-140)
10.7km 6:27/km 144bpm
Sat 12
10:11
48 19
easy
Без контроля
8.0km 6:17/km 133bpm
Thu 10
09:06
47 73
workout
Свернул не туда, заблудился, получил болотный трейл вместо кросса.
8.6km 6:47/km 147bpm
Tue 8
08:58
47 25
recovery
8 (120-130)
8.4km 6:55/km 134bpm
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