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 · RECOVERY WEEK
Mon 7 Sep – Sun 13 Sep
50.2 km
316 rTSS · 4 sessions · 4h 23m
Recovery week — cut volume to 44–51 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (316 rTSS, 50 km).
Target 44–51 km · Target 291–336 rTSS · TSB Mon -4.3 · Ramp -2.6 · Mono 1.22 · 18% fast (4w) · 1 quality
Volume targets
80 km
29.8 km left
avg 50.3 km
0.1 km left
100 km
49.8 km left
Weekly load
316 rTSS -2.6 CTL
Target
336
4-wk avg
448
+10%
492
Week sessions 4 done · 50.2 km · 4h 23m
Sun 13
10:39
134 140
long steady
⛅ L22: 140
22.1km 5:18/km 144bpm
Sat 12
16:45
48 34
steady
⛅ Без контроля
8.0km 5:22/km 139bpm
Fri 11
12:05
87 94
workout vo2max 5k-pace 6×1km
☁️ WU + 6*(1@4:05/0.3) + CD
12.1km 4:53/km 151bpm
Thu 10
18:53
47 23
steady
🌧 А8: 140
8.0km 5:30/km 134bpm
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