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 · 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
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