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 · RECOVERY WEEK
Mon 20 Jun – Sun 26 Jun
22.6 km
95 rTSS · 3 sessions · 2h 42m
Recovery week — cut volume to 19–22 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (95 rTSS, 23 km).
Target 19–22 km · Target 94–108 rTSS · TSB Mon +6.4 · Ramp -0.8 · Mono 0.87 · 1% fast (4w) · long run 42d ago
Volume targets
80 km
57.4 km left
avg 28.0 km
5.4 km left
100 km
77.4 km left
Weekly load
95 rTSS -0.8 CTL
Target
108
4-wk avg
144
+10%
158
Week sessions 3 done · 22.6 km · 2h 42m
Sat 25
11:17
34 58
recovery
⛅ Lunch Run
8.2km 7:26/km 142bpm
Thu 23
16:11
32 64
recovery
⛅ Слабоумие и Отвага
7.1km 6:46/km 148bpm
Tue 21
07:34
29 58
recovery
⛅ Morning Run
7.4km 7:19/km 143bpm
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