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 · BUILD BLOCK 2
Mon 28 Oct – Sun 3 Nov
39.8 km
262 rTSS · 5 sessions · 4h 00m
2nd build week — good rhythm. Target 36–39 km. No long run in 49 days.
Target 36–39 km · Target 221–235 rTSS · TSB Mon -12.3 · Ramp +1.2 · Mono 1.22 · 7% fast (4w) · 2 quality · long run 49d ago
Volume targets
80 km
40.2 km left
avg 13.6 km
✓
100 km
60.2 km left
Weekly load
262 rTSS +1.2 CTL
Target
235
4-wk avg
205
+10%
225
Week sessions 5 done · 39.8 km · 4h 00m
Sat 2
18:13
44 35
steady
Без контроля. Без метронома. Без подкастов.
6.7km 5:40/km 140bpm
Fri 1
11:42
48 20
workout 2×2km
8км (120-130) + СБУ
9.1km 6:39/km 130bpm
Thu 31
18:39
56 17
easy
8км (120-130)
8.0km 6:00/km 131bpm
Wed 30
19:29
45 15
recovery
8км (120-130)
8.0km 6:39/km 129bpm
Tue 29
18:18
69 43
workout repetition
Без контроля
8.1km 5:04/km 142bpm
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