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 25 Jan – Sun 31 Jan
56.8 km
397 rTSS · 3 sessions · 4h 55m
Maintenance week — hold current load around 67–74 km.
Target 67–74 km · Target 379–418 rTSS · TSB Mon -2.0 · Ramp +0.1 · Mono 0.85 · 13% fast (4w) · 2 quality
Volume targets
80 km
23.2 km left
avg 54.5 km
✓
100 km
43.2 km left
Weekly load
397 rTSS +0.1 CTL
Target
418
4-wk avg
399
+10%
438
Week sessions 3 done · 56.8 km · 4h 55m
Sun 31
11:32
310 419
race long tempo
«Дорога Жизни 52» первый марафон — 3:27:09 🖤
42.0km 4:55/km 158bpm
Sat 30
10:15
44 32
workout repetition 3×500m
☁️ Morning Run
6.6km 6:15/km 139bpm
Thu 28
12:59
43 37
easy
☁️ Lunch Run
8.2km 5:47/km 140bpm
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