Dashboard
7 Nov 2026
CTL
42
fitness today
ATL
29
fatigue today
TSB
+13.5
form today
Peak CTL
91
6 Jan 2024
Ramp Rate
-2.1
CTL Δ 7 days
Monotony
0.92
28-day load spread
Streak
224
consecutive weeks
WEEK · RECOVERY WEEK
Mon 22 Nov – Sun 28 Nov
8.0 km
42 rTSS · 1 sessions · 47m
Recovery week — cut volume to 20–23 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (42 rTSS, 8 km).
Target 20–23 km · Target 102–118 rTSS · TSB Mon -4.7 · Ramp -2.2 · Mono 0.85 · 1% fast (4w) · long run 70d ago
Volume targets
80 km
avg 52.7 km
100 km
Weekly load
42 rTSS
-2.2 CTL
Target
4-wk avg
+10%
Week sessions
1 done · 8.0 km · 47m
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
21.1 km
9 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
47%
5:21–6:17
<128
Daily / Easy
22%
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
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
14%
86%
fast
hr
slow
Intensity
Recovery
31%
5:21–6:17
<128
Daily / Easy
30%
4:57–5:20
128–138
Steady / Long
18%
4:24–4:56
138–148
LT1 / Aerobic
6%
4:09–4:23
148–153
Tempo
8%
3:57–4:08
153–158
LT2 / Threshold
4%
3:50–3:56
160–165
CV / Critical V.
2%
3:39–3:49
165–170
VO2max / Interval
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
13%
87%
fast
tags
slow
Intensity
Recovery
55%
5:21–6:17
<128
Daily / Easy
21%
4:57–5:20
128–138
Steady / Long
7%
4:24–4:56
138–148
LT1 / Aerobic
5%
4:09–4:23
148–153
Tempo
5%
3:57–4:08
153–158
LT2 / Threshold
5%
3:50–3:56
160–165
CV / Critical V.
1%
3:39–3:49
165–170
VO2max / Interval
2%
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
8%
92%
fast
laps t
slow
Intensity
Recovery
56%
5:21–6:17
<128
Daily / Easy
21%
4:57–5:20
128–138
Steady / Long
12%
4:24–4:56
138–148
LT1 / Aerobic
3%
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.
1%
3:39–3:49
165–170
VO2max / Interval
1%
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
11%
89%
fast
laps d
slow
Intensity
Recovery
51%
5:21–6:17
<128
Daily / Easy
21%
4:57–5:20
128–138
Steady / Long
14%
4:24–4:56
138–148
LT1 / Aerobic
3%
4:09–4:23
148–153
Tempo
7%
3:57–4:08
153–158
LT2 / Threshold
2%
3:50–3:56
160–165
CV / Critical V.
1%
3:39–3:49
165–170
VO2max / Interval
1%
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
Weekly mileage Monday–Sunday totals
Distance · km per week
Same weeks a year ago
Training load CTL · ATL · TSB
CTL
ATL
TSB
race
0.8–1.3× CTL
Fitness signals
Race-anchored VDOT
Fitness estimate
range 50.3–57.5
53.9 VDOT
Threshold pace
4:02 /km
12w trend
+0.1
Half Marathon
1:25:42
36w since race anchor