Dashboard

31 Aug 2026
CTL 73 fitness today
ATL 81 fatigue today
TSB -7.5 form today
Peak CTL 91 6 Jan 2024
Ramp Rate +1.8 CTL Δ 7 days
Monotony 1.42 28-day load spread
Streak 215 consecutive weeks
WEEK · BUILD WEEK
Mon 30 Dec – Sun 5 Jan
64.0 km
445 rTSS · 5 sessions · 5h 58m
First build week after recovery — solid base, standard load.
Target 57–61 km · Target 372–397 rTSS · TSB Mon -8.6 · Ramp +3.1 · Mono 0.84 · 12% fast (4w) · 1 quality
Volume targets
80 km
16.0 km left
avg 22.6 km
✓
100 km
36.0 km left
Weekly load
445 rTSS +3.1 CTL
Target
397
4-wk avg
355
+10%
390
Week sessions 5 done · 64.0 km · 5h 58m
Sun 5
13:26
203 165
long steady
30km <140
30.0km 5:37/km 142bpm
Sat 4
20:33
35 15
easy
6км @6:00 <130
5.8km 6:09/km 133bpm
Fri 3
20:33
103 79
workout repetition 5×400m
Фартлек
12.1km 5:09/km 147bpm
Wed 1
14:11
55 30
steady
Без контроля
8.0km 5:21/km 139bpm
Tue 31
21:15
49 15
easy
Между пятой и шестой промежуток – 8км до 130, после салатиков, перед горячим
8.0km 5:59/km 132bpm
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