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 3
Mon 27 Apr – Sun 3 May
40.9 km
263 rTSS · 4 sessions · 4h 24m
3rd build week — approaching the ceiling. Cap at 10–10 km. Volume spiked +333% vs average — watch for overuse. No long run in 63 days.
Target 10–10 km · Target 56–59 rTSS · TSB Mon +6.9 · Ramp +2.1 · Mono 0.63 · 7% fast (4w) · 3 quality · long run 63d ago
Volume targets
80 km
39.1 km left
avg 35.4 km
✓
100 km
59.1 km left
Weekly load
263 rTSS +2.1 CTL
Target
59
4-wk avg
54
+10%
59
Week sessions 4 done · 40.9 km · 4h 24m
Sun 3
12:14
61 94
recovery
☀️ Lunch Run
11.0km 6:48/km 144bpm
Fri 1
17:10
65 30
workout vo2max
⛅ 8@130 потом ускорение.
10.0km 6:47/km 136bpm
Wed 29
13:25
70 65
workout tempo hm-pace 4×1km
⛅ 2WU + 4*(1@4:50/1)
10.0km 6:14/km 145bpm
Mon 27
16:53
67 56
workout LT1 progression 1×5km
⛅ 4@130 + 5@5:00 + 1CD
9.8km 6:02/km 145bpm
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