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 12 Oct – Sun 18 Oct
52.0 km
278 rTSS · 6 sessions · 4h 57m
Maintenance week — hold current load around 38–42 km. Volume spiked +31% vs average — watch for overuse. A build week was recommended — instead a maintenance week was done (278 rTSS, 52 km).
Target 38–42 km · Target 255–281 rTSS · TSB Mon +26.7 · Ramp -1.5 · Mono 0.89 · 26% fast (4w) · long run 14d ago
Volume targets
80 km
28.0 km left
avg 50.5 km
✓
100 km
48.0 km left
Weekly load
278 rTSS -1.5 CTL
Target
281
4-wk avg
268
+10%
295
Week sessions 6 done · 52.0 km · 4h 57m
Sun 18
11:59
57 51
steady
☁️ A10: 140
10.0km 5:21/km 140bpm
Sat 17
10:07
46 29
easy
⛅ Без контроля
8.7km 5:44/km 136bpm
Thu 15
17:11
44 13
easy
☀️ A8: 130
8.1km 5:39/km 132bpm
Wed 14
12:26
48 48
steady
⛅ Без контроля
8.5km 5:22/km 142bpm
Tue 13
12:14
41 14
recovery
☁️ A8: 130
8.0km 5:53/km 132bpm
Mon 12
12:00
42 15
recovery
☁️ Без контроля
8.7km 6:17/km 130bpm
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