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 · RECOVERY WEEK
Mon 12 Apr – Sun 18 Apr
42.6 km
325 rTSS · 6 sessions · 3h 45m
Recovery week — cut volume to 48–56 km. Keep quality sessions only if legs feel genuinely fresh.
Target 48–56 km · Target 346–399 rTSS · TSB Mon -24.5 · Ramp -2.7 · Mono 1.38 · 22% fast (4w) · 4 quality · long run 7d ago
Volume targets
80 km
37.4 km left
avg 60.2 km
17.6 km left
100 km
57.4 km left
Weekly load
325 rTSS -2.7 CTL
Target
399
4-wk avg
532
+10%
586
Week sessions 6 done · 42.6 km · 3h 45m
Sun 18
11:30
77 109
race CV
🖤 10k — Love&Space 2021 — не фартануло — ☀️
10.0km 4:10/km 164bpm
Sun 18
11:08
17 12
workout CV 5k-pace
☀️ Lunch Run
2.8km 5:26/km 139bpm
Sat 17
17:22
71 18
workout repetition 3×500m
☀️ WU + 3*(0.5/0.3) + CD
7.5km 6:04/km 128bpm
Thu 15
15:39
85 33
steady
☀️ А8: 130
13.3km 5:41/km 134bpm
Wed 14
15:25
68 68
workout repetition 3×800m
☀️ I9: WU + 3*(0.8@3:46/0.8) + CD
7.9km 5:10/km 152bpm
Wed 14
15:17
7 3
steady
☀️ Afternoon Run
1.1km 5:34/km 132bpm
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