Dashboard

31 Aug 2026
CTL 72 fitness today
ATL 77 fatigue today
TSB -4.1 form today
Peak CTL 91 6 Jan 2024
Ramp Rate +1.1 CTL Δ 7 days
Monotony 1.36 28-day load spread
Streak 0 consecutive weeks
WEEK · BUILD WEEK
Mon 31 May – Sun 6 Jun
71.7 km
423 rTSS · 8 sessions · 6h 37m
First build week after recovery — solid base, standard load.
Target 63–67 km · Target 404–431 rTSS · TSB Mon +4.7 · Ramp +1.0 · Mono 1.27 · 15% fast (4w) · 2 quality
Volume targets
80 km
8.3 km left
avg 61.3 km
✓
100 km
28.3 km left
Weekly load
423 rTSS +1.0 CTL
Target
431
4-wk avg
385
+10%
423
Week sessions 8 done · 71.7 km · 6h 37m
Sun 6
10:19
119 145
long steady
☀️ Morning Run
20.0km 5:16/km 147bpm
Sat 5
09:49
15 8
recovery
☀️ Morning Run
3.0km 5:59/km 134bpm
Sat 5
08:59
36 58
race CV
🌈 Parkrun Korolev #130 — 20:29
4.9km 4:08/km 166bpm
Sat 5
08:30
17 13
recovery
☀️ Morning Run
3.3km 6:10/km 138bpm
Fri 4
13:15
51 16
recovery
☀️ Afternoon Run
10.0km 6:04/km 129bpm
Thu 3
10:40
51 15
recovery
☀️ Morning Run
9.9km 6:03/km 128bpm
Wed 2
11:51
92 91
workout repetition 19×150m
☀️ WU + 2*(10*(30''/30'')) + CD
12.3km 5:11/km 148bpm
Tue 1
09:14
42 11
recovery
⛅ A8: 130
8.1km 5:55/km 124bpm
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 5.4
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