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 BLOCK 3
Mon 8 Mar – Sun 14 Mar
64.6 km
439 rTSS · 6 sessions · 6h 11m
3rd build week — approaching the ceiling. Cap at 53–55 km.
Target 53–55 km · Target 327–343 rTSS · TSB Mon -9.9 · Ramp +2.1 · Mono 1.58 · 3% fast (4w) · 1 quality
Volume targets
80 km
15.4 km left
avg 54.0 km
✓
100 km
35.4 km left
Weekly load
439 rTSS +2.1 CTL
Target
343
4-wk avg
312
+10%
343
Week sessions 6 done · 64.6 km · 6h 11m
Sun 14
15:16
128 146
long steady
🌨 L20: 140
20.0km 5:42/km 144bpm
Sat 13
14:34
49 21
easy
🌨 A8: 130
8.0km 5:56/km 134bpm
Fri 12
13:29
86 59
LT1
⏱️ I9: WU + 8*(0.4@3:45/0.2) + CD
10.0km 5:09/km 145bpm
Thu 11
13:34
73 47
workout repetition 10×100m
☀️ 4 + 10*(0.1/0.1) + 4
10.2km 6:12/km 140bpm
Wed 10
11:08
52 15
steady
☀️ А8: 130
8.2km 5:40/km 133bpm
Tue 9
11:54
51 20
steady
☁️ A8: 130
8.2km 5:49/km 134bpm
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