Dashboard

8 Nov 2026
1w 5d until Haifa Marathon (Half marathon)
CTL 42 fitness today
ATL 32 fatigue today
TSB +10.2 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -1.4 CTL Δ 7 days
Monotony 0.92 28-day load spread
Streak 224 consecutive weeks
WEEK · RECOVERY WEEK
Mon 16 Aug – Sun 22 Aug
22.0 km
97 rTSS · 2 sessions · 2h 35m
Recovery week — cut volume to 30–35 km. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-6.5/wk) — add easy volume if not intentional. A build week was recommended — instead a recovery week was done (97 rTSS, 22 km).
Target 30–35 km · Target 202–234 rTSS · TSB Mon +38.2 · Ramp -6.5 · Mono 0.58 · 23% fast (4w) · long run 25d ago
Volume targets
80 km
58.0 km left
avg 62.6 km
40.7 km left
100 km
78.0 km left
Weekly load
97 rTSS -6.5 CTL
Target
234
4-wk avg
312
+10%
343
Week sessions 2 done · 22.0 km · 2h 35m
Fri 20
14:05
48 56
recovery
⛅ Ходьба
10.9km 7:04/km 138bpm
Wed 18
15:58
49 25
recovery
⛅ некоторым образом поперемещался в пространстве
11.0km 7:07/km 129bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
8.0/126.6 km
Half Mar 3:54/km
6.0/63.3 km
10k 3:43/km
0.2/30.0 km
5k 3:35/km
0.0/15.0 km

Daily mileage

Last 30 days
Peak day 22.2 km 4 Nov Longest run 13.1 km 31 Oct Avg training days/week 3.7
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
10%
90%
fast minutes slow
Intensity
Recovery 48%
5:21–6:17 <128
Daily / Easy 21%
4:57–5:20 128–138
Steady / Long 16%
4:24–4:56 138–148
LT1 / Aerobic 5%
4:09–4:23 148–153
Tempo 4%
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 Same weeks a year ago
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.9 VDOT
range 50.3–57.5
Threshold pace 4:02 /km
12w trend +0.1
Half Marathon 1:25:42

36w since race anchor