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 · BUILD WEEK
Mon 28 Sep – Sun 4 Oct
57.1 km
381 rTSS · 5 sessions · 4h 54m
First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (381 rTSS, 57 km).
Target 54–58 km · Target 365–389 rTSS · TSB Mon -1.4 · Ramp -0.5 · Mono 1.1 · 30% fast (4w) · 3 quality
Volume targets
80 km
22.9 km left
avg 50.4 km
✓
100 km
42.9 km left
Weekly load
381 rTSS -0.5 CTL
Target
389
4-wk avg
347
+10%
382
Week sessions 5 done · 57.1 km · 4h 54m
Sun 4
10:00
147 258
race long tempo
⛅ Secret: Осенний Гром — 1:30:58 🖤
20.8km 4:24/km 166bpm
Sat 3
11:04
53 31
workout repetition 3×500m
☀️ Secret4: I6: WU + 3*(0.5/0.3) + CD
6.5km 5:57/km 139bpm
Thu 1
11:57
41 16
recovery
⛅ Secret3: A8: 135
8.0km 5:51/km 133bpm
Wed 30
14:24
96 101
workout CV 3×2km
⛅ Secret2: WU + 3*(2@4:09/0.4) + CD 🏳️‍🌈
13.9km 5:14/km 148bpm
Tue 29
12:07
44 22
easy
☁️ Secret1: A8: 130
7.8km 5:42/km 135bpm
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