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 21 Dec – Sun 27 Dec
72.9 km
405 rTSS · 4 sessions · 6h 39m
Maintenance week — hold current load around 75–83 km.
Target 75–83 km · Target 460–509 rTSS · TSB Mon -20.0 · Ramp -0.2 · Mono 1.09 · 12% fast (4w)
Volume targets
80 km
7.1 km left
avg 53.7 km
✓
100 km
27.1 km left
Weekly load
405 rTSS -0.2 CTL
Target
509
4-wk avg
485
+10%
533
Week sessions 4 done · 72.9 km · 6h 39m
Sun 27
13:11
181 258
long easy
⛅ L34: 140 — ну что, 3000 в этом году сделал, ок норм.
34.1km 5:41/km 145bpm
Fri 25
13:44
51 18
recovery
☁️ A10: 130
10.2km 6:00/km 133bpm
Wed 23
14:10
128 122
long steady
☁️ WU + 5@4:50+0.5+5@4:45+0.5+5@4:40 + CD
20.6km 4:55/km 145bpm
Tue 22
15:33
45 12
steady
☁️ A8: 130
8.0km 5:23/km 132bpm
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