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 BLOCK 2
Mon 2 Nov – Sun 8 Nov
62.4 km
360 rTSS · 6 sessions · 5h 39m
2nd build week — good rhythm. Target 43–46 km. Volume spiked +55% vs average — watch for overuse.
Target 43–46 km · Target 242–258 rTSS · TSB Mon -0.9 · Ramp +0.8 · Mono 1.66 · 6% fast (4w) · 1 quality
Volume targets
80 km
17.6 km left
avg 51.2 km
✓
100 km
37.6 km left
Weekly load
360 rTSS +0.8 CTL
Target
258
4-wk avg
224
+10%
246
Week sessions 6 done · 62.4 km · 5h 39m
Sun 8
11:59
107 98
long easy
L18: 140 — ACAB что-то каждый раз теперь
18.9km 5:26/km 141bpm
Sat 7
12:21
52 21
workout
⛅ A8: 130 + 5*(100/100)
9.1km 5:43/km 134bpm
Fri 6
12:37
43 14
easy
⛅ A8: 130
8.0km 5:40/km 132bpm
Thu 5
15:47
67 70
LT1
☁️ 10: Прогрессия
10.0km 4:46/km 150bpm
Wed 4
12:37
46 12
steady
⛅ A8: 130
8.0km 5:22/km 129bpm
Tue 3
16:21
45 15
easy
⛅ Без контроля
8.4km 5:42/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