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 · MAINTENANCE WEEK
Mon 4 Oct – Sun 10 Oct
14.7 km
74 rTSS · 2 sessions · 1h 31m
Maintenance week — hold current load around 16–18 km. No long run in 21 days. A build week was recommended — instead a maintenance week was done (74 rTSS, 15 km).
Target 16–18 km · Target 75–83 rTSS · TSB Mon +20.0 · Ramp -2.1 · Mono 0.57 · 0% fast (4w) · 1 quality · long run 21d ago
Volume targets
80 km
65.3 km left
avg 56.9 km
42.2 km left
100 km
85.3 km left
Weekly load
74 rTSS -2.1 CTL
Target
83
4-wk avg
79
+10%
87
Week sessions 2 done · 14.7 km · 1h 31m
Sun 10
12:15
33 15
recovery
⛅ A short jog but a proper one this time
6.5km 6:04/km 133bpm
Thu 7
17:28
41 15
workout 2×1.1km
☀️ Almost there
8.1km 6:20/km 130bpm
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