Dashboard

30 Aug 2026
CTL 73 fitness today
ATL 84 fatigue today
TSB -10.5 form today
Peak CTL 91 6 Jan 2024
Ramp Rate +2.3 CTL Δ 7 days
Monotony 1.49 28-day load spread
Streak 214 consecutive weeks
WEEK · BUILD WEEK
Mon 14 Feb – Sun 20 Feb
25.5 km
124 rTSS · 3 sessions · 2h 50m
First build week after recovery — solid base, standard load. Volume spiked +354% vs average — watch for overuse. No long run in 56 days.
Target 6–6 km · Target 27–29 rTSS · TSB Mon +7.4 · Ramp +1.2 · Mono 0.51 · 1% fast (4w) · 1 quality · long run 56d ago
Volume targets
80 km
54.5 km left
avg 41.3 km
15.8 km left
100 km
74.5 km left
Weekly load
124 rTSS +1.2 CTL
Target
29
4-wk avg
26
+10%
28
Week sessions 3 done · 25.5 km · 2h 50m
Sun 20
15:28
54 94
recovery
🌨 Afternoon Run
11.6km 6:31/km 145bpm
Fri 18
09:11
41 35
workout repetition 6×100m
🌧 Morning Run
7.6km 6:57/km 139bpm
Thu 17
12:39
29 17
recovery
⛅ Lunch Run
6.3km 6:43/km 133bpm
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
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