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 · RECOVERY WEEK
Mon 6 Sep – Sun 12 Sep
8.0 km
40 rTSS · 1 sessions · 50m
Recovery week — cut volume to 10–12 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (40 rTSS, 8 km).
Target 10–12 km · Target 45–52 rTSS · TSB Mon +21.0 · Ramp -5.0 · Mono 0.43 · 0% fast (4w) · long run 7d ago
Volume targets
80 km
72.0 km left
avg 59.6 km
51.6 km left
100 km
92.0 km left
Weekly load
40 rTSS -5.0 CTL
Target
52
4-wk avg
69
+10%
76
Week sessions 1 done · 8.0 km · 50m
Thu 9
14:18
40 54
recovery
⛅ Потрусил. Что? Да!
8.0km 6:17/km 142bpm
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