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 3
Mon 4 Nov – Sun 10 Nov
43.8 km
273 rTSS · 4 sessions · 4h 29m
3rd build week — approaching the ceiling. Cap at 42–44 km.
Target 42–44 km · Target 260–273 rTSS · TSB Mon -7.5 · Ramp +1.4 · Mono 1.16 · 7% fast (4w)
Volume targets
80 km
36.2 km left
avg 14.4 km
✓
100 km
56.2 km left
Weekly load
273 rTSS +1.4 CTL
Target
273
4-wk avg
248
+10%
273
Week sessions 4 done · 43.8 km · 4h 29m
Sun 10
08:22
102 78
long steady
16км (130-140)
16.0km 5:56/km 140bpm
Fri 8
07:29
34 12
recovery
8 (120-130) — по плану было.
6.3km 7:08/km 130bpm
Wed 6
06:48
92 80
steady
1+6*(1<5:20>/1<5:50>)
13.5km 5:38/km 142bpm
Tue 5
06:20
45 24
recovery
Без контроля
8.0km 6:39/km 135bpm
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