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 · 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
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