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 30 Nov – Sun 6 Dec
72.4 km
428 rTSS · 5 sessions · 6h 18m
6 weeks at similar load — push a build week or take recovery. A recovery week was recommended — instead a maintenance week was done (428 rTSS, 72 km).
Target 65–71 km · Target 393–434 rTSS · TSB Mon -21.1 · Ramp +1.2 · Mono 1.26 · 11% fast (4w) · 1 quality
Volume targets
80 km
7.6 km left
avg 52.5 km
✓
100 km
27.6 km left
Weekly load
428 rTSS +1.2 CTL
Target
434
4-wk avg
413
+10%
455
Week sessions 5 done · 72.4 km · 6h 18m
Sun 6
13:27
163 188
long steady
☀️ L28: 140
28.0km 5:11/km 144bpm
Fri 4
17:09
45 33
easy
🌨 A8: 130
8.1km 5:29/km 136bpm
Thu 3
15:41
48 32
steady
☁️ Без контроля
8.1km 5:08/km 139bpm
Wed 2
14:57
127 105
long workout tempo fm-pace
☁️ I20: WU + 6*2@4:33/0.5 + CD
20.0km 5:06/km 143bpm
Tue 1
16:06
45 12
easy
☁️ Afternoon Run
8.1km 5:32/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