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 · 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

4-wk avg

+10%

Week sessions 4 done · 40.9 km · 4h 24m

11.0km 6:48/km 144bpm

⛅ 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

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

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

14%

86%

fast hr slow

Intensity

Recovery 32%

5:21–6:17 <128

Daily / Easy 31%

4:57–5:20 128–138

Steady / Long 17%

4:24–4:56 138–148

LT1 / Aerobic 6%

4:09–4:23 148–153

Tempo 8%

3:57–4:08 153–158

LT2 / Threshold 4%

3:50–3:56 160–165

CV / Critical V. 2%

3:39–3:49 165–170

VO2max / Interval

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

13%

87%

fast tags slow

Intensity

Recovery 55%

5:21–6:17 <128

Daily / Easy 21%

4:57–5:20 128–138

Steady / Long 7%

4:24–4:56 138–148

LT1 / Aerobic 5%

4:09–4:23 148–153

Tempo 5%

3:57–4:08 153–158

LT2 / Threshold 5%

3:50–3:56 160–165

CV / Critical V. 1%

3:39–3:49 165–170

VO2max / Interval 2%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

92%

fast laps t slow

Intensity

Recovery 56%

5:21–6:17 <128

Daily / Easy 20%

4:57–5:20 128–138

Steady / Long 12%

4:24–4:56 138–148

LT1 / Aerobic 3%

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. 1%

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

11%

89%

fast laps d slow

Intensity

Recovery 52%

5:21–6:17 <128

Daily / Easy 20%

4:57–5:20 128–138

Steady / Long 14%

4:24–4:56 138–148

LT1 / Aerobic 3%

4:09–4:23 148–153

Tempo 7%

3:57–4:08 153–158

LT2 / Threshold 2%

3:50–3:56 160–165

CV / Critical V. 1%

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

CTL ATL TSB race

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

Dashboard

Daily mileage

Fitness signals