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 · 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
Sun 20
10:34
74 56
easy
12км (130-140)
12.0km 6:03/km 139bpm
Thu 17
18:34
43 14
recovery
8км (120-130)
8.0km 6:55/km 129bpm
Wed 16
12:01
74 114
LT1
5<5:30> + 5<5:00>
10.0km 5:10/km 160bpm
Tue 15
08:50
44 24
recovery
8км (120-130)
8.0km 7:22/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 5.6
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