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 2
Mon 20 Apr – Sun 26 Apr
28.2 km
160 rTSS · 3 sessions · 3h 09m
2nd build week — good rhythm. Target 5–5 km. Volume spiked +505% vs average — watch for overuse. No long run in 56 days.
Target 5–5 km · Target 29–31 rTSS · TSB Mon +16.6 · Ramp -0.2 · Mono 0.41 · 1% fast (4w) · long run 56d ago
Volume targets
80 km
51.8 km left
avg 34.8 km
6.7 km left
100 km
71.8 km left
Weekly load
160 rTSS -0.2 CTL
Target
31
4-wk avg
27
+10%
29
Week sessions 3 done · 28.2 km · 3h 09m
Sat 25
12:10
52 40
recovery
☁️ гм-гм
10.0km 7:17/km 136bpm
Thu 23
12:34
58 78
recovery
⛅ Lunch Run
10.0km 6:27/km 144bpm
Tue 21
11:32
50 66
easy
☀️ Труси́м и тру́сим
8.1km 6:23/km 144bpm
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