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 8 Feb – Sun 14 Feb
34.3 km
205 rTSS · 4 sessions · 3h 28m
Recovery week — cut volume to 39–45 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (205 rTSS, 34 km).
Target 39–45 km · Target 234–270 rTSS · TSB Mon +12.5 · Ramp -3.8 · Mono 0.67 · 11% fast (4w) · long run 14d ago
Volume targets
80 km
45.7 km left
avg 54.7 km
20.5 km left
100 km
65.7 km left
Weekly load
205 rTSS -3.8 CTL
Target
270
4-wk avg
360
+10%
396
Week sessions 4 done · 34.3 km · 3h 28m
Sun 14
13:20
45 22
recovery
☁️ A8: 130
8.3km 6:43/km 134bpm
Thu 11
13:14
54 24
steady
☁️ A8: 130
8.5km 5:45/km 135bpm
Tue 9
17:38
47 14
easy
☁️ A8: 130
8.2km 6:14/km 132bpm
Mon 8
16:01
59 21
steady
☁️ A8: 130
9.3km 5:43/km 133bpm
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