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 17 Aug – Sun 23 Aug
60.1 km
375 rTSS · 5 sessions · 5h 36m
Maintenance week — hold current load around 60–67 km.
Target 60–67 km · Target 417–461 rTSS · TSB Mon +0.9 · Ramp -1.4 · Mono 1.23 · 20% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
19.9 km left
avg 48.8 km
✓
100 km
39.9 km left
Weekly load
375 rTSS -1.4 CTL
Target
461
4-wk avg
439
+10%
483
Week sessions 5 done · 60.1 km · 5h 36m
Sat 22
08:43
140 142
long easy
⛅ L24: 140
24.0km 5:41/km 142bpm
Fri 21
13:50
47 31
steady
☀️ 8км без контроля расстояния :)
8.1km 5:25/km 137bpm
Thu 20
15:12
64 39
workout repetition 10×100m
☀️ A10: 8@130 + 10*(0.1/0.1)
10.4km 5:45/km 138bpm
Wed 19
12:26
45 12
easy
⛅ A8: 130
8.2km 5:48/km 129bpm
Tue 18
13:17
79 69
workout repetition 8×400m
☀️ I10: WU + 8 * (0.4@3:35 / 0.4) + CD
9.4km 5:12/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