Dashboard

9 Nov 2026
1w 4d until Haifa Marathon (Half marathon)
CTL 41 fitness today
ATL 28 fatigue today
TSB +13.5 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -2.0 CTL Δ 7 days
Monotony 0.87 28-day load spread
Streak 0 consecutive weeks
WEEK · MAINTENANCE WEEK
Mon 24 Feb – Sun 1 Mar
62.8 km
429 rTSS · 4 sessions · 5h 50m
Maintenance week — hold current load around 54–60 km. A recovery week was recommended — instead a maintenance week was done (429 rTSS, 63 km).
Target 54–60 km · Target 401–443 rTSS · TSB Mon -26.5 · Ramp +0.3 · Mono 1.05 · 18% fast (4w)
Volume targets
80 km
17.2 km left
avg 32.3 km
✓
100 km
37.2 km left
Weekly load
429 rTSS +0.3 CTL
Target
443
4-wk avg
422
+10%
465
Week sessions 4 done · 62.8 km · 5h 50m
Sun 1
08:07
226 113
long steady
☁️ L32 below 140
32.0km 5:29/km 138bpm
Sat 29
13:33
65 17
steady
☁️ A10 around 130
10.3km 5:51/km 132bpm
Thu 27
13:57
66 17
steady
🌧 A10 around 130
10.5km 5:53/km 133bpm
Wed 26
13:45
72 49
LT1
🌧 Проверка. Без контроля. Успешно
10.0km 5:17/km 141bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
7.0/126.6 km
Half Mar 3:54/km
5.0/63.3 km
10k 3:43/km
0.2/30.0 km
5k 3:35/km
0.0/15.0 km

Daily mileage

Last 30 days
Peak day 22.2 km 4 Nov Longest run 13.1 km 31 Oct Avg training days/week 3.7
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
10%
90%
fast minutes slow
Intensity
Recovery 48%
5:21–6:17 <128
Daily / Easy 21%
4:57–5:20 128–138
Steady / Long 16%
4:24–4:56 138–148
LT1 / Aerobic 5%
4:09–4:23 148–153
Tempo 4%
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 Same weeks a year ago
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.9 VDOT
range 50.6–57.3
Threshold pace 4:02 /km
12w trend +0.1
Half Marathon 1:25:42

37w since race anchor