Dashboard
30 Aug 2026
CTL
74
fitness today
ATL
88
fatigue today
TSB
-14.2
form today
Peak CTL
91
6 Jan 2024
Ramp Rate
+3.1
CTL Δ 7 days
Monotony
1.46
28-day load spread
Streak
214
consecutive weeks
WEEK · RECOVERY WEEK
Mon 27 Dec – Sun 2 Jan
0.0 km
Recovery week — cut volume to 18–20 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (0 rTSS, 0 km).
Target 18–20 km · Target 88–101 rTSS · TSB Mon -10.6 · Ramp -2.9 · Mono 0.58 · 1% fast (4w) · long run 7d ago
Volume targets
80 km
avg 47.5 km
100 km
Weekly load
0 rTSS
-2.9 CTL
Target
4-wk avg
+10%
Race readiness
5-week km at race pace · target 3× distance
Marathon
4:04/km
35.6/126.6 km
Half Mar
3:54/km
32.1/63.3 km
10k
3:43/km
5.8/30.0 km
5k
3:35/km
3.4/15.0 km
Daily mileage
Last 30 days
Peak day
31.7 km
7 Aug
Longest run
24.7 km
30 Aug
Avg training days/week
5.6
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
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
18%
83%
fast
tags
slow
Intensity
Recovery
35%
5:21–6:17
<128
Daily / Easy
28%
4:57–5:20
128–138
Steady / Long
18%
4:24–4:56
138–148
LT1 / Aerobic
2%
4:09–4:23
148–153
Tempo
8%
3:57–4:08
153–158
LT2 / Threshold
7%
3:50–3:56
160–165
CV / Critical V.
3:39–3:49
165–170
VO2max / Interval
2%
3:28–3:38
170+
Repetition / Speed
1%
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
Weekly mileage Monday–Sunday totals
Distance · km per week
Training load CTL · ATL · TSB
CTL
ATL
TSB
race
0.8–1.3× CTL
Fitness signals
Race-anchored VDOT
Fitness estimate
range 51.0–56.6
53.8 VDOT
Threshold pace
4:02 /km
12w trend
-0.5
Half Marathon
1:25:54
26w since race anchor