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 23 May – Sun 29 May
28.7 km
141 rTSS · 4 sessions · 3h 04m
3rd build week — approaching the ceiling. Cap at 22–23 km. Volume spiked +40% vs average — watch for overuse.
Target 22–23 km · Target 109–115 rTSS · TSB Mon -7.3 · Ramp +0.4 · Mono 0.74 · 0% fast (4w) · 1 quality · long run 14d ago
Volume targets
80 km
51.3 km left
avg 31.4 km
2.7 km left
100 km
71.3 km left
Weekly load
141 rTSS +0.4 CTL
Target
115
4-wk avg
104
+10%
115
Week sessions 4 done · 28.7 km · 3h 04m
Sun 29
15:55
50 68
recovery
⛅ Afternoon Run
10.1km 6:12/km 143bpm
Sat 28
15:03
21 16
workout LT1
⛅ не, под градом не буду
3.5km 5:46/km 139bpm
Wed 25
12:11
38 46
recovery
⛅ Lunch Run
8.0km 6:35/km 140bpm
Tue 24
14:45
32 28
recovery
⛅ Afternoon Run
7.1km 6:51/km 136bpm
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