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 4
Mon 15 Mar – Sun 21 Mar
68.0 km
481 rTSS · 7 sessions · 6h 11m
4 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (481 rTSS, 68 km).
Target 61–64 km · Target 389–407 rTSS · TSB Mon -14.4 · Ramp +2.7 · Mono 1.68 · 7% fast (4w) · 2 quality
Volume targets
80 km
12.0 km left
avg 55.0 km
✓
100 km
32.0 km left
Weekly load
481 rTSS +2.7 CTL
Target
407
4-wk avg
370
+10%
407
Week sessions 7 done · 68.0 km · 6h 11m
Sun 21
13:52
145 130
long steady
⛅ L20: 140
20.7km 5:18/km 143bpm
Sat 20
16:50
52 19
steady
☁️ A8: 130
8.1km 5:41/km 134bpm
Fri 19
16:02
93 58
LT1
⏱️ I11: 2WU + 9*(0.4@3:20/0.X) + 2CD
11.1km 5:03/km 142bpm
Thu 18
16:43
46 39
easy
☁️ Afternoon Run
8.0km 6:20/km 141bpm
Wed 17
17:31
10 —
easy
🛠️ Коррекция
1.7km 5:59/km —
Wed 17
16:43
53 55
workout steady 1×3km
⏱️ I10: 2WU + 3*(1.5@4:00/0.4) + 2CD
8.3km 6:02/km 145bpm
Tue 16
16:52
82 26
tempo
🏃 A8: 130 (в конце каждого км ускорение 150-200м)
10.1km 4:45/km 135bpm
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