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 3 Aug – Sun 9 Aug
70.7 km
424 rTSS · 6 sessions · 6h 34m
Maintenance week — hold current load around 56–61 km.
Target 56–61 km · Target 441–488 rTSS · TSB Mon -6.2 · Ramp -0.4 · Mono 1.24 · 26% fast (4w) · 1 quality · long run 1d ago
Volume targets
80 km
9.3 km left
avg 48.3 km
✓
100 km
29.3 km left
Weekly load
424 rTSS -0.4 CTL
Target
488
4-wk avg
465
+10%
511
Week sessions 6 done · 70.7 km · 6h 34m
Sun 9
14:53
62 22
workout
☀️ Never run w whopper inside!
9.8km 5:57/km 134bpm
Sat 8
10:59
123 111
long steady
⛅ L20: ~142
20.0km 5:18/km 143bpm
Fri 7
13:48
45 13
easy
☀️ A8: ~132
8.1km 5:52/km 132bpm
Thu 6
17:50
62 57
steady
☀️ Без контроля.
10.0km 5:14/km 143bpm
Wed 5
18:46
45 12
easy
☁️ A8: ~130
8.1km 5:52/km 130bpm
Tue 4
13:00
87 100
easy
☀️ Afternoon Run
14.8km 5:38/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