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 4
Mon 11 Apr – Sun 17 Apr
33.5 km
183 rTSS · 4 sessions · 3h 26m
4 consecutive build weeks — recovery is overdue. Drop volume this week. No long run in 112 days. A recovery week was recommended — instead a build week was done (183 rTSS, 34 km).
Target 30–31 km · Target 148–155 rTSS · TSB Mon -10.2 · Ramp +1.7 · Mono 0.97 · 2% fast (4w) · 1 quality · long run 112d ago
Volume targets
80 km
46.5 km left
avg 34.7 km
1.1 km left
100 km
66.5 km left
Weekly load
183 rTSS +1.7 CTL
Target
155
4-wk avg
141
+10%
155
Week sessions 4 done · 33.5 km · 3h 26m
Sun 17
13:52
62 78
recovery
⛅ Afternoon Run
12.2km 6:03/km 141bpm
Sat 16
17:23
28 11
recovery
🌧 Afternoon Run
6.1km 6:46/km 130bpm
Thu 14
12:04
58 73
workout
⛅ Фартлек
8.2km 5:46/km 150bpm
Tue 12
13:14
35 53
recovery
⛅ Afternoon Run
7.1km 6:10/km 144bpm
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