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 4
Mon 4 May – Sun 10 May
44.0 km
279 rTSS · 4 sessions · 4h 38m
4 consecutive build weeks — recovery is overdue. Drop volume this week. Volume spiked +124% vs average — watch for overuse. A recovery week was recommended — instead a build week was done (279 rTSS, 44 km).
Target 21–22 km · Target 125–131 rTSS · TSB Mon -3.9 · Ramp +2.1 · Mono 0.85 · 8% fast (4w) · 2 quality
Volume targets
80 km
36.0 km left
avg 36.2 km
✓
100 km
56.0 km left
Weekly load
279 rTSS +2.1 CTL
Target
131
4-wk avg
119
+10%
131
Week sessions 4 done · 44.0 km · 4h 38m
Sun 10
12:52
81 101
long recovery
☁️ 14@140
14.0km 6:33/km 143bpm
Fri 8
17:15
66 50
workout CV 3×1km
☁️ Afternoon Run
8.6km 5:24/km 144bpm
Wed 6
12:48
67 48
workout
🌧 Lunch Run
10.5km 6:28/km 138bpm
Mon 4
13:40
65 46
recovery
🌧 Afternoon Run
10.8km 6:37/km 138bpm
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