Dashboard

5 Nov 2026
2w 1d until Haifa Marathon (Half marathon)
CTL 43 fitness today
ATL 29 fatigue today
TSB +13.6 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -1.8 CTL Δ 7 days
Monotony 0.87 28-day load spread
Streak 224 consecutive weeks
WEEK · BUILD BLOCK 3
Mon 4 Apr – Sun 10 Apr
33.6 km
173 rTSS · 4 sessions · 3h 20m
3rd build week — approaching the ceiling. Cap at 24–25 km. Volume spiked +45% vs average — watch for overuse. No long run in 105 days.
Target 24–25 km · Target 117–123 rTSS · TSB Mon -6.9 · Ramp +1.7 · Mono 0.9 · 0% fast (4w) · long run 105d ago
Volume targets
80 km
46.4 km left
avg 35.5 km
1.9 km left
100 km
66.4 km left
Weekly load
173 rTSS +1.7 CTL
Target
123
4-wk avg
112
+10%
123
Week sessions 4 done · 33.6 km · 3h 20m
Sun 10
12:31
70 106
easy
⛅ Lunch Run
12.5km 5:33/km 149bpm
Sat 9
12:23
31 42
recovery
⛅ Lunch Run
6.1km 6:01/km 143bpm
Thu 7
17:10
37 51
recovery
⛅ Afternoon Run
7.3km 6:01/km 144bpm
Tue 5
15:47
35 65
recovery
⛅ Afternoon Run
7.7km 6:28/km 147bpm
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 3.5
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
9%
91%
fast minutes slow
Intensity
Recovery 48%
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