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 7 Dec – Sun 13 Dec
86.9 km
517 rTSS · 7 sessions · 7h 45m
First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (517 rTSS, 87 km).
Target 74–79 km · Target 452–482 rTSS · TSB Mon -15.1 · Ramp +3.1 · Mono 1.28 · 12% fast (4w) · 2 quality
Volume targets
80 km
✓
avg 52.7 km
✓
100 km
13.1 km left
Weekly load
517 rTSS +3.1 CTL
Target
482
4-wk avg
430
+10%
473
Week sessions 7 done · 86.9 km · 7h 45m
Sun 13
14:43
28 42
easy
☁️ L30: добавка
5.2km 5:34/km 147bpm
Sun 13
12:16
135 195
long easy
☁️ L30: 140
25.1km 5:36/km 146bpm
Sat 12
15:33
46 11
steady
☀️ A8: 130
8.2km 5:23/km 131bpm
Fri 11
11:39
108 103
workout CV 5k-pace 8×1km
⛅ I15: WU + 8*(1@4:00/0.2) + CD
15.0km 5:12/km 148bpm
Thu 10
16:31
43 14
easy
🌙 A8: 130 — кроссик в ночи
8.1km 5:44/km 133bpm
Wed 9
14:16
112 148
workout LT1 fm-pace 4×3km
☀️ I17: WU + 4*(3@4:34/0.4) + CD
17.3km 4:46/km 155bpm
Tue 8
15:45
45 11
easy
☀️ A8: 130
8.1km 5:32/km 122bpm
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