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 14 Sep – Sun 20 Sep
43.2 km
290 rTSS · 5 sessions · 3h 49m
Recovery week — cut volume to 42–49 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (290 rTSS, 43 km).
Target 42–49 km · Target 275–317 rTSS · TSB Mon +0.3 · Ramp -3.0 · Mono 1.21 · 20% fast (4w) · 3 quality · long run 7d ago
Volume targets
80 km
36.8 km left
avg 50.2 km
7.0 km left
100 km
56.8 km left
Weekly load
290 rTSS -3.0 CTL
Target
317
4-wk avg
423
+10%
466
Week sessions 5 done · 43.2 km · 3h 49m
Sun 20
09:02
78 136
race CV
☀️ Moscow Marathon 10k 🖤 42:04
10.1km 4:09/km 168bpm
Sat 19
12:02
52 36
workout repetition 3×500m
☁️ I6: WU + 3*(0.5/0.3) + CD
6.4km 5:35/km 143bpm
Thu 17
13:31
43 13
easy
☁️ A8: 130
8.0km 5:53/km 131bpm
Wed 16
16:57
73 54
workout CV 10k-pace 4×1km
☀️ I10: WU + 4*(1@4:14/0.4) + CD
10.5km 5:15/km 139bpm
Tue 15
14:37
44 19
recovery
☀️ A8: 130
8.0km 6:02/km 133bpm
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