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 BLOCK 2
Mon 7 Jun – Sun 13 Jun
77.8 km
486 rTSS · 6 sessions · 7h 02m
2nd build week — good rhythm. Target 67–72 km.
Target 67–72 km · Target 417–444 rTSS · TSB Mon -5.1 · Ramp +2.2 · Mono 1.29 · 14% fast (4w) · 3 quality
Volume targets
80 km
2.2 km left
avg 61.2 km
✓
100 km
22.2 km left
Weekly load
486 rTSS +2.2 CTL
Target
444
4-wk avg
386
+10%
424
Week sessions 6 done · 77.8 km · 7h 02m
Sun 13
11:53
134 174
long steady
☁️ L22
22.4km 5:17/km 148bpm
Sat 12
08:32
87 96
workout threshold
🌈 Parkrun #131 — 20:40
12.8km 5:16/km 149bpm
Fri 11
16:31
59 60
workout repetition 5×100m
☁️ 8 в третьей зоне + 5*100/100
9.1km 4:54/km 146bpm
Thu 10
12:18
53 17
recovery
🌧 Lunch Run
10.1km 5:56/km 130bpm
Wed 9
09:10
102 75
workout vo2max 3×2km
🌈 3*(2@3:55/0.5)
13.4km 5:20/km 144bpm
Tue 8
13:45
51 15
recovery
🌧 Afternoon Run
10.0km 6:02/km 128bpm
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