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 5
Mon 18 Nov – Sun 24 Nov
54.4 km
376 rTSS · 4 sessions · 4h 59m
5 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (376 rTSS, 54 km).
Target 48–50 km · Target 309–324 rTSS · TSB Mon -16.7 · Ramp +3.0 · Mono 1.09 · 9% fast (4w) · 1 quality
Volume targets
80 km
25.6 km left
avg 16.3 km
✓
100 km
45.6 km left
Weekly load
376 rTSS +3.0 CTL
Target
324
4-wk avg
295
+10%
324
Week sessions 4 done · 54.4 km · 4h 59m
Sun 24
11:23
133 85
long steady
20k (130-140)
20.0km 5:37/km 140bpm
Fri 22
19:49
60 13
steady
8км (120-130)
9.1km 5:41/km 127bpm
Wed 20
17:52
116 63
LT1
5<5:40> + 5<5:10> + 5<5:00>
16.0km 5:13/km 139bpm
Tue 19
19:48
67 16
workout LT1 1×9km
Evening Run
9.4km 5:28/km 131bpm
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