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 4
Mon 21 Jun – Sun 27 Jun
95.7 km
603 rTSS · 7 sessions · 8h 57m
4 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (603 rTSS, 96 km).
Target 78–81 km · Target 465–487 rTSS · TSB Mon -21.2 · Ramp +3.9 · Mono 1.74 · 11% fast (4w) · 3 quality
Volume targets
80 km
✓
avg 61.7 km
✓
100 km
4.3 km left
Weekly load
603 rTSS +3.9 CTL
Target
487
4-wk avg
443
+10%
487
Week sessions 7 done · 95.7 km · 8h 57m
Sun 27
12:51
146 201
long easy
⛅ L26
26.0km 5:33/km 147bpm
Sat 26
12:22
119 115
workout repetition 2×2km
☀️ WU + 2*(2@3:50/2' + 2*(0.5@3:35-3:40/1')) + CD
15.2km 5:16/km 149bpm
Fri 25
15:11
66 32
easy
☀️ Крылатое говно атакует беспощадно!
12.3km 5:50/km 133bpm
Thu 24
18:16
43 16
recovery
🌲 Кроссик
8.1km 5:58/km 131bpm
Thu 24
11:22
67 26
workout repetition 10×100m
☀️ Lunch Run
11.4km 5:48/km 132bpm
Wed 23
11:08
88 69
workout
☀️ Фартлек
11.5km 5:17/km 146bpm
Tue 22
11:44
74 39
easy
☀️ Lunch Run
11.2km 5:50/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 5.4
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