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 5
Mon 22 Mar – Sun 28 Mar
76.0 km
535 rTSS · 7 sessions · 6h 52m
5 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (535 rTSS, 76 km).
Target 68–71 km · Target 448–469 rTSS · TSB Mon -18.0 · Ramp +3.5 · Mono 1.62 · 11% fast (4w) · 3 quality
Volume targets
80 km
4.0 km left
avg 56.0 km
✓
100 km
24.0 km left
Weekly load
535 rTSS +3.5 CTL
Target
469
4-wk avg
427
+10%
469
Week sessions 7 done · 76.0 km · 6h 52m
Sun 28
14:13
171 159
long tempo
☀️ L20: 140
22.8km 4:53/km 148bpm
Sat 27
18:11
55 14
steady
👩🏼‍🦼 A8: 130
8.3km 5:34/km 131bpm
Fri 26
11:13
65 46
workout threshold 8×90sec
⏱️ I9: 2WU + (8*0.4@3:40/0.2) + 2CD
9.2km 5:36/km 140bpm
Thu 25
17:39
61 20
steady
☀️ Без контроля. По лужам.
9.3km 5:41/km 133bpm
Wed 24
14:31
16 —
easy
Коррекция
2.6km 5:59/km —
Wed 24
12:37
103 118
workout LT1 1×3km
⏱️ I17: 2WU + 3*(4@4:12/0.4) + 2WU
14.6km 5:55/km 148bpm
Tue 23
17:36
64 12
LT1
🏃 A8: 130
9.2km 5:12/km 129bpm
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