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 · MAINTENANCE WEEK
Mon 27 Jul – Sun 2 Aug
56.3 km
438 rTSS · 5 sessions · 4h 42m
Maintenance week — hold current load around 57–63 km.
Target 57–63 km · Target 446–492 rTSS · TSB Mon -9.3 · Ramp -0.2 · Mono 1.15 · 29% fast (4w) · 4 quality
Volume targets
80 km
23.7 km left
avg 48.4 km
✓
100 km
43.7 km left
Weekly load
438 rTSS -0.2 CTL
Target
492
4-wk avg
469
+10%
516
Week sessions 5 done · 56.3 km · 4h 42m
Sun 2
09:04
153 215
race threshold hm-pace
☁️ Moscow Half Marathon 2020 — Дебют
21.2km 4:23/km 162bpm
Sat 1
12:50
56 19
workout
🌧🌧️🌧️🌧️🌧️🌧️🌧️🌧️
7.0km 5:27/km 134bpm
Thu 30
13:51
51 24
workout repetition 3×90sec
☀️ 3 * ( 0.5@3:30 / 0.2 )
5.1km 5:10/km 141bpm
Wed 29
13:29
53 15
steady
☁️ A8: ~132
8.2km 5:54/km 133bpm
Tue 28
12:06
125 113
workout vo2max 8×1km
☀️ I15: WU + 8*(1@4:20/0.2) +CD
14.8km 5:10/km 150bpm
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