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 19 Apr – Sun 25 Apr
29.0 km
166 rTSS · 4 sessions · 2h 41m
Recovery week — cut volume to 44–51 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (166 rTSS, 29 km).
Target 44–51 km · Target 321–370 rTSS · TSB Mon -4.2 · Ramp -6.0 · Mono 1.15 · 21% fast (4w) · 1 quality · long run 14d ago
Volume targets
80 km
51.0 km left
avg 60.8 km
31.8 km left
100 km
71.0 km left
Weekly load
166 rTSS -6.0 CTL
Target
370
4-wk avg
493
+10%
543
Week sessions 4 done · 29.0 km · 2h 41m
Fri 23
19:12
46 22
easy
☁️ Evening Run
8.0km 5:31/km 135bpm
Thu 22
16:46
45 65
workout steady
🌧 Afternoon Run
8.1km 5:55/km 147bpm
Wed 21
18:20
27 11
steady
☁️ Evening Run
4.8km 5:25/km 133bpm
Tue 20
18:20
48 25
steady
🌧 A8: 130
8.0km 5:20/km 136bpm
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