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 · MAINTENANCE WEEK
Mon 17 May – Sun 23 May
52.5 km
363 rTSS · 5 sessions · 4h 35m
Maintenance week — hold current load around 52–58 km. A build week was recommended — instead a maintenance week was done (363 rTSS, 52 km).
Target 52–58 km · Target 340–375 rTSS · TSB Mon -9.7 · Ramp -0.9 · Mono 1.24 · 18% fast (4w) · 4 quality · long run 1d ago
Volume targets
80 km
27.5 km left
avg 61.6 km
9.1 km left
100 km
47.5 km left
Weekly load
363 rTSS -0.9 CTL
Target
375
4-wk avg
358
+10%
393
Week sessions 5 done · 52.5 km · 4h 35m
Sat 22
10:10
152 235
race threshold
☀️ Александровские Версты. Переславский полумарафон 🖤
21.1km 4:19/km 164bpm
Sat 22
09:21
25 22
workout
☀️ Morning Run
4.7km 6:05/km 140bpm
Fri 21
15:25
58 36
workout repetition 3×500m
🌧 PRE: WU + 3*(0.5/0.3) + CD
6.5km 5:51/km 142bpm
Wed 19
09:04
52 38
easy
☀️ A08: 130
9.1km 5:50/km 139bpm
Tue 18
11:44
76 104
workout vo2max 3×1km
☀️ WU + 3*(1@4:00/0.2) + CD
11.1km 5:46/km 152bpm
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