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 7
Mon 2 Dec – Sun 8 Dec
60.6 km
404 rTSS · 4 sessions · 5h 58m
7 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (404 rTSS, 61 km).
Target 55–57 km · Target 364–382 rTSS · TSB Mon -19.5 · Ramp +2.8 · Mono 1.04 · 10% fast (4w) · 1 quality
Volume targets
80 km
19.4 km left
avg 18.4 km
✓
100 km
39.4 km left
Weekly load
404 rTSS +2.8 CTL
Target
382
4-wk avg
347
+10%
382
Week sessions 4 done · 60.6 km · 5h 58m
Sun 8
12:07
168 112
long steady
24 км (пульс до 140), последние 5 км с прогрессией
24.0km 5:30/km 141bpm
Thu 5
19:35
72 —
easy
12км до 130
12.0km 6:09/km —
Wed 4
14:02
128 89
long workout threshold 8×1km
2+8*(1<4:45>/0.4)+2
17.2km 5:33/km 141bpm
Tue 3
20:49
36 15
recovery
8км до 130
7.4km 7:39/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