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 16 May – Sun 22 May
31.4 km
155 rTSS · 4 sessions · 3h 16m
2nd build week — good rhythm. Target 22–23 km. Volume spiked +55% vs average — watch for overuse.
Target 22–23 km · Target 112–119 rTSS · TSB Mon -9.0 · Ramp +0.9 · Mono 0.56 · 0% fast (4w) · long run 7d ago
Volume targets
80 km
48.6 km left
avg 31.8 km
0.4 km left
100 km
68.6 km left
Weekly load
155 rTSS +0.9 CTL
Target
119
4-wk avg
103
+10%
114
Week sessions 4 done · 31.4 km · 3h 16m
Sun 22
12:54
51 49
recovery
☀️ Lunch Run
10.1km 6:07/km 139bpm
Fri 20
14:42
35 52
recovery
☀️ Afternoon Run
7.3km 6:21/km 143bpm
Thu 19
13:59
36 38
recovery
⛅ Afternoon Run
7.1km 6:06/km 140bpm
Tue 17
16:10
33 29
recovery
⛅ Afternoon Run
7.0km 6:30/km 136bpm
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