Dashboard

9 Nov 2026
1w 4d until Haifa Marathon (Half marathon)
CTL 41 fitness today
ATL 28 fatigue today
TSB +13.5 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -2.0 CTL Δ 7 days
Monotony 0.87 28-day load spread
Streak 0 consecutive weeks
WEEK · RECOVERY WEEK
Mon 1 Feb – Sun 7 Feb
26.2 km
161 rTSS · 3 sessions · 2h 35m
Recovery week — cut volume to 44–51 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (161 rTSS, 26 km).
Target 44–51 km · Target 260–300 rTSS · TSB Mon -13.2 · Ramp -5.6 · Mono 0.76 · 12% fast (4w) · long run 7d ago
Volume targets
80 km
53.8 km left
avg 55.2 km
29.0 km left
100 km
73.8 km left
Weekly load
161 rTSS -5.6 CTL
Target
300
4-wk avg
400
+10%
440
Week sessions 3 done · 26.2 km · 2h 35m
Sat 6
13:40
62 22
steady
☁️ A8: 130
9.9km 5:48/km 134bpm
Thu 4
16:23
50 24
easy
☁️ A8: 130
8.2km 5:59/km 136bpm
Tue 2
15:59
49 13
easy
☁️ A8: 130
8.1km 5:59/km 131bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
7.0/126.6 km
Half Mar 3:54/km
5.0/63.3 km
10k 3:43/km
0.2/30.0 km
5k 3:35/km
0.0/15.0 km

Daily mileage

Last 30 days
Peak day 22.2 km 4 Nov Longest run 13.1 km 31 Oct Avg training days/week 3.7
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
10%
90%
fast minutes slow
Intensity
Recovery 48%
5:21–6:17 <128
Daily / Easy 21%
4:57–5:20 128–138
Steady / Long 16%
4:24–4:56 138–148
LT1 / Aerobic 5%
4:09–4:23 148–153
Tempo 4%
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 Same weeks a year ago
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.9 VDOT
range 50.3–57.5
Threshold pace 4:02 /km
12w trend +0.1
Half Marathon 1:25:42

36w since race anchor