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 3
Mon 9 Nov – Sun 15 Nov
63.2 km
366 rTSS · 6 sessions · 5h 43m
3rd build week — approaching the ceiling. Cap at 59–61 km.
Target 59–61 km · Target 330–345 rTSS · TSB Mon -6.5 · Ramp +0.9 · Mono 1.54 · 6% fast (4w) · 1 quality
Volume targets
80 km
16.8 km left
avg 51.6 km
✓
100 km
36.8 km left
Weekly load
366 rTSS +0.9 CTL
Target
345
4-wk avg
314
+10%
345
Week sessions 6 done · 63.2 km · 5h 43m
Sun 15
12:15
128 126
long steady
☁️ L22: 140
22.0km 5:19/km 141bpm
Sat 14
12:08
44 12
easy
☁️ A8: 130
8.0km 5:31/km 128bpm
Fri 13
16:21
41 14
recovery
☁️ Без контроля
8.0km 5:54/km 132bpm
Thu 12
12:35
63 44
workout repetition
⛅ WU + 8*(0.4@4.00/0.2) + CD
9.0km 5:06/km 141bpm
Wed 11
16:18
43 12
easy
☁️ A8: 130
8.0km 5:46/km 132bpm
Tue 10
15:42
47 27
steady
⛅ Без контроля
8.2km 5:13/km 137bpm
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