Dashboard

7 Nov 2026
1w 6d until Haifa Marathon (Half marathon)
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 · MAINTENANCE WEEK
Mon 29 Nov – Sun 5 Dec
25.8 km
126 rTSS · 3 sessions · 2h 41m
Maintenance week — hold current load around 27–30 km. No long run in 77 days. A build week was recommended — instead a maintenance week was done (126 rTSS, 26 km).
Target 27–30 km · Target 138–152 rTSS · TSB Mon +5.6 · Ramp 0.0 · Mono 0.88 · 0% fast (4w) · long run 77d ago
Volume targets
80 km
54.2 km left
avg 51.5 km
25.6 km left
100 km
74.2 km left
Weekly load
126 rTSS +0.0 CTL
Target
152
4-wk avg
145
+10%
160
Week sessions 3 done · 25.8 km · 2h 41m
Fri 3
16:04
44 48
recovery
☁️ Afternoon Run
9.1km 6:22/km 139bpm
Thu 2
16:23
44 50
recovery
🌨 Afternoon Run
9.2km 6:14/km 140bpm
Wed 1
16:03
38 37
recovery
☁️ Afternoon Run
7.6km 6:06/km 139bpm
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
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