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 BLOCK 2
Mon 21 Feb – Sun 27 Feb
32.7 km
168 rTSS · 4 sessions · 3h 24m
2nd build week — good rhythm. Target 13–14 km. Volume spiked +173% vs average — watch for overuse. No long run in 63 days.
Target 13–14 km · Target 61–65 rTSS · TSB Mon -3.2 · Ramp +1.9 · Mono 0.71 · 3% fast (4w) · 1 quality · long run 63d ago
Volume targets
80 km
47.3 km left
avg 41.0 km
8.4 km left
100 km
67.3 km left
Weekly load
168 rTSS +1.9 CTL
Target
65
4-wk avg
57
+10%
62
Week sessions 4 done · 32.7 km · 3h 24m
Sun 27
10:30
59 95
recovery
⛅ Нет войне
12.1km 6:19/km 145bpm
Thu 24
14:59
34 43
recovery
⛅ Afternoon Run
7.1km 6:32/km 141bpm
Wed 23
13:44
45 53
workout tempo 2×1km
⛅ I7: 1 медленно / 1 быстро
7.1km 5:36/km 148bpm
Tue 22
18:33
30 18
recovery
☁️ Evening Run
6.4km 6:36/km 134bpm
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