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 9 May – Sun 15 May
43.7 km
229 rTSS · 4 sessions · 4h 19m
First build week after recovery — solid base, standard load. Volume spiked +146% vs average — watch for overuse.
Target 19–20 km · Target 96–103 rTSS · TSB Mon +6.6 · Ramp +3.0 · Mono 0.56 · 3% fast (4w)
Volume targets
80 km
36.3 km left
avg 32.3 km
✓
100 km
56.3 km left
Weekly load
229 rTSS +3.0 CTL
Target
103
4-wk avg
92
+10%
101
Week sessions 4 done · 43.7 km · 4h 19m
Sun 15
09:09
120 362
race steady
⛅ #sexypace!
21.2km 5:24/km 168bpm
Wed 11
18:29
30 41
recovery
⛅ Evening Run
6.1km 6:24/km 142bpm
Tue 10
12:19
50 39
recovery
⛅ Lunch Run
10.4km 6:28/km 136bpm
Mon 9
11:15
29 28
recovery
⛅ Lunch Run
6.0km 6:20/km 138bpm
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