Dashboard

9 Nov 2026

1w 4d until Haifa Marathon (Half marathon)

CTL 42 fitness today

ATL 33 fatigue today

TSB +9.6 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -1.2 CTL Δ 7 days

Monotony 0.92 28-day load spread

Streak 225 consecutive weeks

WEEK · MAINTENANCE WEEK

Mon 14 Oct – Sun 20 Oct

38.1 km

235 rTSS · 4 sessions · 3h 59m

Maintenance week — hold current load around 33–37 km. No long run in 35 days. A build week was recommended — instead a maintenance week was done (235 rTSS, 38 km).

Target 33–37 km · Target 232–256 rTSS · TSB Mon -6.4 · Ramp +1.3 · Mono 0.96 · 17% fast (4w) · long run 35d ago

Volume targets

80 km

41.9 km left

avg 12.0 km

✓

100 km

61.9 km left

Weekly load

235 rTSS +1.3 CTL

Target

256

4-wk avg

244

+10%

269

Week sessions 4 done · 38.1 km · 3h 59m

12.0km 6:03/km 139bpm

10.0km 5:10/km 160bpm

Tue 15

08:50

44 24

recovery commute to-home

8км (120-130)

8.0km 7:22/km 133bpm

Marathon 4:04/km

7.0/126.6 km

Half Mar 3:54/km

5.0/63.3 km

10k 3:43/km

0.2/30.0 km

5k 3:35/km

0.0/15.0 km

10%

90%

fast minutes slow

Intensity

Recovery 48%

5:21–6:17 <128

Daily / Easy 21%

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 4%

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

14%

86%

fast hr slow

Intensity

Recovery 32%

5:21–6:17 <128

Daily / Easy 32%

4:57–5:20 128–138

Steady / Long 17%

4:24–4:56 138–148

LT1 / Aerobic 6%

4:09–4:23 148–153

Tempo 8%

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

13%

88%

fast tags slow

Intensity

Recovery 56%

5:21–6:17 <128

Daily / Easy 20%

4:57–5:20 128–138

Steady / Long 7%

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 5%

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

92%

fast laps t slow

Intensity

Recovery 57%

5:21–6:17 <128

Daily / Easy 20%

4:57–5:20 128–138

Steady / Long 12%

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 2%

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

11%

89%

fast laps d slow

Intensity

Recovery 52%

5:21–6:17 <128

Daily / Easy 20%

4:57–5:20 128–138

Steady / Long 13%

4:24–4:56 138–148

LT1 / Aerobic 3%

4:09–4:23 148–153

Tempo 7%

3:57–4:08 153–158

LT2 / Threshold 2%

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

CTL ATL TSB race

Fitness estimate

53.9 VDOT

range 50.6–57.3

Threshold pace 4:02 /km

12w trend +0.1

Half Marathon 1:25:42

37w since race anchor

Dashboard

Daily mileage

Fitness signals