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 28 Dec – Sun 3 Jan
69.3 km
392 rTSS · 4 sessions · 6h 20m
Maintenance week — hold current load around 75–83 km.
Target 75–83 km · Target 439–485 rTSS · TSB Mon -11.0 · Ramp -0.4 · Mono 1.02 · 9% fast (4w) · 1 quality
Volume targets
80 km
10.7 km left
avg 54.4 km
✓
100 km
30.7 km left
Weekly load
392 rTSS -0.4 CTL
Target
485
4-wk avg
462
+10%
508
Week sessions 4 done · 69.3 km · 6h 20m
Sun 3
12:07
192 239
long easy
☁️ L34: 140
34.3km 5:27/km 144bpm
Sat 2
15:30
51 19
recovery
☁️ A10: 130
10.1km 5:59/km 130bpm
Thu 31
21:21
118 142
long workout LT1 3×5km
🌧 I18: 0.5L@Jack Daniels + 2kg@Оливье + WU + 3*(5@4:40/0.5) + CD = 🤮
18.7km 5:06/km 151bpm
Tue 29
18:30
31 9
recovery
☁️ Без контроля
6.2km 6:07/km 124bpm
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