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 · RECOVERY WEEK
Mon 16 Mar – Sun 22 Mar
18.7 km
118 rTSS · 3 sessions · 1h 51m
Recovery week — cut volume to 28–33 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (118 rTSS, 19 km).
Target 28–33 km · Target 196–226 rTSS · TSB Mon +25.7 · Ramp -4.9 · Mono 0.56 · 14% fast (4w) · long run 21d ago
Volume targets
80 km
61.3 km left
avg 34.1 km
15.4 km left
100 km
81.3 km left
Weekly load
118 rTSS -4.9 CTL
Target
226
4-wk avg
302
+10%
332
Week sessions 3 done · 18.7 km · 1h 51m
Sat 21
08:00
38 33
easy
☀️ Morning Run
6.2km 6:15/km 141bpm
Tue 17
08:11
46 31
steady
⛅ Morning Run
7.1km 5:49/km 139bpm
Mon 16
08:28
34 25
steady
☀️ Morning Run
5.4km 5:49/km 139bpm
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