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 30 Aug – Sun 5 Sep
28.8 km
129 rTSS · 2 sessions · 3h 17m
First build week after recovery — solid base, standard load. Volume spiked +72% vs average — watch for overuse.
Target 18–19 km · Target 94–100 rTSS · TSB Mon +36.5 · Ramp -3.5 · Mono 0.43 · 11% fast (4w)
Volume targets
80 km
51.2 km left
avg 60.1 km
31.3 km left
100 km
71.2 km left
Weekly load
129 rTSS -3.5 CTL
Target
100
4-wk avg
89
+10%
98
Week sessions 2 done · 28.8 km · 3h 17m
Sun 5
10:30
94 342
race recovery no-vdot
⛅ Космическая ходьба
21.1km 6:53/km 161bpm
Thu 2
17:49
35 32
recovery
⛅ Still walking...
7.7km 6:51/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 39%
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 6%
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 51.0–56.6
Threshold pace 4:02 /km
12w trend -0.5
Half Marathon 1:25:54

26w since race anchor