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 WEEK
Mon 13 Jul – Sun 19 Jul
67.1 km
564 rTSS · 5 sessions · 6h 07m
First build week after recovery — solid base, standard load.
Target 66–71 km · Target 484–516 rTSS · TSB Mon +1.5 · Ramp +3.2 · Mono 1.27 · 22% fast (4w) · 2 quality
Volume targets
80 km
12.9 km left
avg 47.5 km
✓
100 km
32.9 km left
Weekly load
564 rTSS +3.2 CTL
Target
516
4-wk avg
461
+10%
507
Week sessions 5 done · 67.1 km · 6h 07m
Sun 19
17:55
166 134
long LT1
🌧 L22: 143
22.0km 5:10/km 145bpm
Fri 17
17:02
53 14
steady
🌧 A8: ~130
8.0km 5:48/km 130bpm
Thu 16
11:43
146 84
workout
🌧 I13: WU+20*(0.1@max/0.3)+1@max+CD
13.3km 5:53/km 144bpm
Wed 15
14:39
53 14
steady
🌧 A8: ~133
8.0km 5:40/km 133bpm
Tue 14
10:47
146 106
workout repetition 10×400m
☁️ WU+4*(1@4.00/0.2)+10*(0.4@3:50/0.2)+CD
15.8km 5:15/km 148bpm
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