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 BLOCK 4
Mon 20 Jan – Sun 26 Jan
67.0 km
473 rTSS · 5 sessions · 6h 03m
4 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (473 rTSS, 67 km).
Target 65–68 km · Target 434–455 rTSS · TSB Mon -28.0 · Ramp +2.2 · Mono 0.98 · 12% fast (4w) · 1 quality
Volume targets
80 km
13.0 km left
avg 26.6 km
✓
100 km
33.0 km left
Weekly load
473 rTSS +2.2 CTL
Target
455
4-wk avg
413
+10%
455
Week sessions 5 done · 67.0 km · 6h 03m
Sun 26
11:34
226 132
long steady
L32: 140
32.0km 5:23/km 139bpm
Sat 25
12:21
81 19
steady
A12: 133
12.2km 5:33/km 131bpm
Wed 22
20:34
84 57
workout vo2max 8×800m
8*(800@4:20/200) +2км заминка
10.2km 4:59/km 144bpm
Wed 22
20:16
14 5
easy
Разминка. Прервал случайно.
2.3km 6:17/km 130bpm
Tue 21
20:32
68 17
steady
A10: 133
10.3km 5:38/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