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 11 Jan – Sun 17 Jan
88.0 km
491 rTSS · 5 sessions · 7h 58m
First build week after recovery — solid base, standard load.
Target 75–80 km · Target 424–452 rTSS · TSB Mon +1.7 · Ramp +1.8 · Mono 0.97 · 6% fast (4w)
Volume targets
80 km
✓
avg 54.2 km
✓
100 km
12.0 km left
Weekly load
491 rTSS +1.8 CTL
Target
452
4-wk avg
404
+10%
444
Week sessions 5 done · 88.0 km · 7h 58m
Sun 17
14:57
122 153
long easy
⛅ L22: 140
22.4km 5:28/km 144bpm
Sat 16
17:12
42 15
recovery
☁️ A8: 130
8.2km 5:59/km 132bpm
Thu 14
19:32
43 119
easy
☁️ A8: 130
8.3km 5:47/km 162bpm
Wed 13
14:26
131 169
long steady
🌨 WU + 15@4:41 + CD
21.1km 4:55/km 152bpm
Mon 11
14:22
153 215
long easy
☁️ L28: 140
28.0km 5:32/km 146bpm
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